alternating double tabata

I did not count for time, but i averaged about 12 minutes per set, so i would say i would be right around 36 minutes. not too bad for being out of it for 4 days.

today was

Alternating double tabata

* kb swings 53#/36#
* pull ups

count total reps for score

Abs - 40 ghd sit ups

basically 20 seconds KB swing, 10 second rest, 20 seconds pull ups, 10 second rest.

taking norms advice, i found my buddy eric to take 8 minutes out of his work out to count and time for me, and push me, which almost made me feel like i was at a crossfit work out. at least how i envision them.

16, 10
11, 11
10, 10
8, 10
7, 9
6, 8
5, 9
7, 10

total: 147

bad paul

i took friday off, cause of some reason, and then monday i was living in the DMV

so today i will do

3 rds. for time:

* 95#/65# OHS 15reps
* 15 L-pull ups
* 95#/65# split jerks 15 reps
* 15 KTE's
* 95#/65# hanging squat cleans 15 reps
* 15 back extensions with 25# weight

and then mondays was 5k run and 5k row, but since I do not have a row machine at home, I am just going to run a 5k with the dog after the crossfit for today.

Shouldn't have had humus before hand

Jt was done in 14:07 but I feel sick as hell, probably going to throw up when I get home. Maybe I will video tape it

JT

21,15 & 9 rep. rounds of:

* handstand push ups
* ring dips
* push ups

Abs - 40 hip extensions

I was pretty pleased doing nicole, good work out, thought i got interrupted doing her, because when i was walking back and forth people would ask me for a spot.. well only once, but it took a minute and slowed me down a little.

7 rounds + run, 21:46
22, 18, 16, 16, 16, 12, 19

'nicole'

'Nicole'

A many rounds as you can do in 20 min. of:

* 400m. run
* Mx rep. pull ups (note # of pull ups for each round)

Abs- 40 GHD sit ups

it tastes like burning

.... well it feels like burning in my thighs..

had the hardest time with the squats, and i am sure my form was hideous with the squat cleans

18:53

tuesday

"Fixed WT Linda"

10,9,8,7,6,5,4,3,2,1 reps rounds for time:

* Deadlift 185/135 lbs
* Bench Press 135/75 lbs
* Squat Clean 95/50lbs

Compare to 10/05/07

Abs - 40 Med. Ball. twists

monday was this, i did not write how many i did, but was able to manage about 25 wall balls per time, about 15 deadlifts, 20 box jumps, 20 push presses, and did not remember the calories



In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds of:

1. Wall-ball shots 20/12 lb pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75/55 pounds (Reps)
3. Box Jumps 20/16 inch box (Reps)
4. Push-press 75/55 pounds (Reps)
5. Row calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

i think i lost my voice...

from screaming at my brothers soccer game ^_^

21,15,& 9 rep. rounds for time:

* 95/65# snatch grip deadlifts
* hanging power snatches
* o.h. squats

Abs - 40 ghd sit ups

I need to clarify with Norm or Tommy about the hanging power cleans and OH squats, what weight are those supposed to be at? also 95lbs?

16:11

i had to kick some old koreans off my row machine though :X

i think i got kipping down as well, they rip off your callus' don't they?

for time

For time:

* Row 250 M.
* 50 pull ups
* Row 250 M.
* 60 push ups
* Row 250 M
* 70 sit ups
* Row 250 M
* 80 squats

looking for sub 20 min. :)

i see the pull ups slowing me down the most. must learn to kip

31:23 tiring and burns

filfthy 50 :: o_O

Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35#/20#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/30#)
50 Back extensions
50 Wall ball shots (20#/12#)
50 Burpees
50 Double unders

Today was max out day.

175 shoulder press
275 dead lift
245 back squat
Total: 695

255 bench press

My left knee has really been bothering me. Going to get it checked out :(

Bit the bullet and bought my own kettle ball. In the garage 10:37

WOD for Thursday

3 rounds for time:

* 50 squats
* 30 kb swings 53/36#

Abs - 3 rounds front/glute bridges 30 sec on/10 rest

I am guessing under 15 minutes

Tum tum hurts

Feel like I should lose some weight from throwing up. I pushed myself pretty hard, 60 dips are pretty intense.

16:29

I could have saved thirty seconds by not having to run to the other side of the gym for a pull up bar. I need to learn a faster way to do these pull ups. Kippling or whatever it is.

Cannot wait for tomorrow

Dirty thirty

30 box jumps
30 push ups
30 sit ups
30 dips
30 back extensions
30 walking lunges
30 pull ups
30 squat jumps
30 kte
30 push press 45 lbs

Goal under 18 minutes.
Norm scored under 15 Tommy scored under 13 o_O

o_O

you all thought i gave up didn't you? thanks for the support assholes! ;) jk

anyhow, friday i had to work very late into the evening, so no work out, saturday and sunday were off days..

monday was a tough one.

5 rounds for time:

* 20 OH alternating lunges 45#/30#
* 20 burpees (without the jump and clap, but include the pushup)
* 20 jumping pullups

Abs - 50 abmat situps

this took me 17:24 - not too shabby, deffly tough, the jumping pull ups were deceiving, i honestly thought they would be a breeze, but those turned out to burn the most.

today was a good one too, really built up a good sweat.

4 rounds for time:

* Clean & jerk 95#/65# 20 reps
* 400m run

Abs - 50 russian twists with med. ball

this took me 27:12

also, big congrats to norm making the WOD blog with a picture, and a happy birthday to him