My arms are absolutely fresh out the fridge j to the e l l o!!!!!

31:12 I did the press and pull ups in sets of ten and fifteen to make things easier.

goal reached

Got my goal of 10, I feel I could have done more, those jumps take a lot out of you. I noticed my SDHP's getting a little sloppy towards the end.

TOday should be another tough day.

For time:

* 1000 meter row
* 5 rope climbs
* 50 pull ups
* 50 H.S.P.U's
* 50 burpees (with push up, jump, and a clap above your head)

40 hip extensions

I will be substituting each rope climb for 7 towel pull ups, and when I can no longer do HSPU I will substitute them for DB press standing.

:yawn:

after a long long day at a training seminar for federal sales, it is now crossfit time.

hopefully this will not make me want to throw up.

As many rounds as youu can do in 20 minutes of:

* 10 box jumps (24in/20in)
* 10 ring dips
* 10 S.D.H.P (85#/50#)

Abs - 3 rounds of front & glute bridges (30 sec work/10 sec rest)



Goal: 10 sets :)

18:03 and I am ready to throw up

tuesday

4 rounds for time:

* 30 push ups
* 25 pull ups
* 20 KB swings (53#/36#)

Abs - 40 hollow rocks

tuesday tuesday tuesday

"Annie"

For time:

50,40,30,20 & 10 rep rounds of:

* double unders
* sit ups

I was into it, was at the 30 mark, and the jump rope broke :|

I also ran 2miles, did a few sets of bench

tomorrow is another timed attack. excited :)

dripping sweat

great work out, the renegade rows were tougher than I had expected.

bench went 205lbs, 215lbs, 225lbs, 235lbs, 235lbs

50lbs for the renegade rows, 50lbs for the snatches, i used DB for both, since I do not have a kettle ball

I struggle with the KTE's so I did about 25 of those, then did 50 ab throw downs.

good job

50 box jumps took me 3 sets, those really had me going. the dead lifts were great, i started at 225 and end at 315. I was doing 6 wide arm pull ups in between the dead lifts.

the abs were okay, but i felt it more of a strain/stretch on my back.

today is the following:

Bench Press 3,3,3,3,3

3 rounds of KB snatches(53#/36#)

2 rounds of renegade rows - 10 reps. (db's)

Abs - 50 kte's

leaving in a bout 15 minutes for this one

form sucks

Tuesday, I did the shoulder press, was just doing 155, but as for the jerk and push, my form sucks, so I did other random things :P

Wednesday, Tommy came with, showed me proper form for some of the things. I am teh suck, and need some serious work to learn these things. Did weighted pull ups, 1,1,1,1,1,1 - started at 40, 60, 50, 50, 60, 60, 60. then did 195 (body weight) chest press, 4 sets of 6.

I understand this lifting stuff, but feels like I should have just done a shoulder work out or chest work out. I like the girl name WOD much better.

Today is

Deadlift 3,3,3,3,3,3,3

50 box jumps (24"/20")

Abs - 40 GHD sit ups

I also have to remember to buy dog food ^_^

back from a rest

Well Saturday and Sunday were rest days. Well deserved. Monday I did a crossfit, was somewhat simple.

Back squat 3,3,3,3,3

OH squat 95#/65# 75 reps. in few sets as possible

Abs - front/glute bridges 3 rounds (30 sec. work/10 sec. work)

I did the OH squats in 8 sets, could have done lower, but my arms were going numb for some reason. I did 85lbs versus the rx'd 95lbs

also for the glute bridges, I did 3 rounds of 30 seconds with single leg raises.

Monday was a productive day all in all, got the theatre room done, curtains are up, hung my pot rack, got my painting put on wall, and cleaned the house.

today is

Today's WOD:

* Shoulder press 3,3,3,3
* Push press 3,3,3,3
* Push jerk 3,3,3,3

50 back extensions

Not as bad

Well it was decreasing/increasing by 2's. The pull ups got tough from 16 to 10 I kind of hot that swing pyll up thing going. The chest was alright 18 and 20 I did with little rest after 10.
I got my bench stolen twice and had to remove and add. Weights and also had to find new pull up bars ad people kept taking them.

18:13

Got to get through

I am not going to lie, I contemplated taking today off, but NO, I WILL NOT. I will muscle through, and get it done. CrossFit Fairfax is doing 'Cindy' which I did on monday, so I will not come back to it for another 3/4 months. Today I will do some booby work outs.

For time:

• 20 pull ups, 2 bench presses (135#/65#)
• Down to 2 pull ups, and up to 20 bench presses

Abs - 50 hollow rocks

Now, I am not sure if I go down by 2 each time or what, when tommy or norm comes online, i will ask.

Also, this weekend I will post pics/stats so that way I can monitor the change. :)

oh the burn

oh lordy lordy, took me 18:26, i was having trouble balancing the squats at first, but that was because I was not holding my arms as far apart as I should have. But once I got it, I was in the groove. It is seeming that a lot of this work out really really really focuses on leg power.. a lot of squats. getting old, wondering if the only upper body is shoulders.

we shall see how I am feeling in the morning.

kind of sore

My neck is still stiff from when I fell snowboarding a few weeks ago... and my thighs are still burning. I am ready for todays workout:

5 rounds for time:

• 400 m. row
• 95#/65# Overhead squats 15 reps

Abs - 30 GHD sit ups

I am hoping for sub 25minutes.

holy moly am i beat

36:14 ... took me almost 40 minutes, i asked tommy and he busted it out in a mere 17 minutes or less. that is okay, i pulled it off though, i was barely able to stand after the ab part. stoked for tomorrow.

Day 3

Wednesday, the 13th I will be doing the WOD from CrossFit Fairfax.

3 rounds for time:

• 15 deadlifts (225#/135#)
• 15 hspu's
• 15 pull ups
• 15 thrusters (95#/65#)

Abs - 50 partner throwdowns

I will be posting the time when I get back.

My new CrossFit work out

Monday, the 11th of Feb. a friend of mine Tommy came to the gym with me to show me some CrossFit work outs. Monday we did the following.

'Cindy' - As many sets as you can in 20 minutes.
/ 5 pull ups
/ 10 push ups
/ 15 squats

I was able to do 13 full sets, Tommy did 19.

Tuesday, the 11th of Feb. I went solo and what they did Fairfax CrossFit.

For Time

• 30 dbl. unders
• 30 pull ups
• 30 dbl.unders
• 45 push ups
• 30 dbl. unders
• 60 sit ups
• 30 dbl. unders
• 75 squats

18:32min