Tuesday 090707

Couldn’t even come close to doing the WOD. So, went with where I left off on my 12 week beginner program.

Squats; 21-18-15

Saturday 090620

Still nursing the back. More upper body work.

Bench Press 150# 3×3
Barbell Shrugs 5×10
135-155-165-175-185
Squats 5×25
Push Press 4×10
65-75-80-85

That’s enough for tonight. Thanks for stopping by.

Wednesday 090520

Ooops, got a little off track…

Squats: 18-15-12

Row 1k

Friday 090501

Squat 15-12-9

Thus completes the first week of the 12 week “Get back on the wagon” CF starter program.

Thursday 081113

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Modified muscle-ups with squat/jump muscle-ups. They were still killer…

Time 19:58

Warm up time now consists of at least two of the kids learning basic moves and doing calisthenics with us for about an hour before the adult WOD. Kevin got his first hand stand by himself tonight. He didn’t want to stop, so after each round of whatever, he spent his rest time doing hand stands.

Monday 081110

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

We tried to do inverted burpees, but with our hard rubber floors, it just wasn’t possible. We have floor mats coming, but they won’t be here until later this week. So after a quick discussion, we decided to hold this work out for later when the mats come in, maybe on Wednesday as a rest day.

So for tonight we decided to have a little race. We had been working with the kids and were pretty well warmed up, so we decided to do a modified version of the CrossFit Warm Up routine for time.

It went something like this: 3 rounds of each, 10 reps of

Overhead Squat with broomstick
Sit Ups
Back Extensions
Pull Ups
Dips (Bench)

I still have a lot of pain in my lower rib cage from whatever I pulled last week, so for the pull ups, I used a blue band for assistance.

Completed in 9:00 exactly.

Friday 081107

Four rounds for time of:
Run 400 meters
50 Squats

As RX’d 19:17

This is a very special WOD for my wife and I as it’s the first one we ever did together a few months ago. We both improved (I can’t seem to find my previous time, but it felt much better than last time), but the real story is my wife who took 10 minutes off of her time! WOOT! WOOT!

Everyone have a great weekend and rest day!

Thursday 081030

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As RX’d…

25:17

Boom Baby!!!

And now let us take a day of rest. Amen.

Friday 081017

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Completed 8 rounds

WOD Log before 10/16/08

WOD 8/18/08 32 PLUs, 76 PU, 122 SU, 132 SQTs.
WOD 8/19 DL 225, 225, 245, 245, 245, 265, 265.
WOD 8/20 Swim Day
WOD 8/21 “Helen” 16:30
WOD 8/23 2.4k run, 63 95# Presses
WOD 8/24 Run 800m, 95# SP 21 Rep, x3. No time, just happy to finish it.
WOD 8/26 “Murph” Did scaled vers, 35 min
WOD 8/27 Front Sqts, 10×5 135#
WOD 8/29 30 HSPU, 40 PLUs, 50 Kettlebells, 60 SU, 70 Sqts; 24:00
WOD 8/31 Weighted Pull ups, 21, no assist 3×7
WOD 9/2 PJ 3×5 95# (Form SUCKED!)
WOD 9/3 Bck Sqt 3×5 135,155, 155, 185, 155
WOD 9/4 DL 3×5 225, 225, 275(PR), 275, 245
WOD 9/6 Mutiple Reps of DL, and Bench Press, Front Sqts
WOD 9/7 Cashed Out, 2.5 mile run
WOD 9/9 Fight Gone Bad!
Pulled something…. not good.
WOD 9/10 5xMax Reps, #135 BenchPr, 8 PLU and #135 BckSqt
WOD 9/15 “Fran” No time posted, gym was a zoo…
WOD 9/17 “Michael” 28:00 Had to run to weight room for BckExt…
WOD 9/18 “Grace” no time, just happy to do it
4 Days off…. This is going to be painful.
WOD 9/22 10 snatches, 1k Row, 10 Push Press, 10 Frnt Sqts
WOD 9/23 Cashed Out… Frnt Sqts, Push Prss, DL (295# New PR!)
Oye! No workouts!!!
WOD 10/6 Weighted PLU, 35#x7
WOD 10/7 Bck Sqt 5×5 135, 155, 185, 185, 205 (new PR)
Building this garage gym is really cutting into my WOD schedule!!!
WOD 10/14 DL 3×5 205, 225, 245, 255, 255. 4th set 275 failed.
WOD 10/15 Rest Day…. Rowed 5k 22:41