OSU Football - Cotton Bowl

OSU completely sucked the entire game. No one was sharp, a lot of penalties, and turnovers. OSU needs to consider not going to future bowl games because they never looked good. Time to fire Gundy because his team cannot get it done. Cannot beat Texas and cannot beat OU. If a team cannot do either, then they may as well stay home!

Completely pitiful...the worst bowl game thus far.

Catching up again!

I just cannot stay on top of this stuff.

Monday 091207
Split Jerk 1-1-1-1-1-1-1 reps (did 6 reps)
Post loads to comments.
(107, 117-fail, 117, 122, 127-fail, 127)
I am not comfortable with these lifts...

Sunday 091206
Rest Day
Ran 7+ miles (1 hr, 15 min)

Saturday 091205
"Lumberjack 20"
I ran 3 miles semi-hard...I did not do the WOD.

Friday 091204
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Time: 6 minutes (I did 21 on rnd 1, 15 on rnd 2 and 9 on rnd 3)

Thursday 091203
Complete three rounds for time of:
Run 800m
155 (107) pound Power cleans, 21 reps

Time: 24:59

I am a pitiful blogger

Title spells it out...been since late Oct that I have updated my workouts...just getting lazy. Today my left ear hurts again. This has been a recurring issue for several years. Docs cannot figure it out...it is not an infection. I think it is a form of migraine due to stress. I really have not been overstressed until I have to deal with my oldest child. So when he graduates and goes to college, maybe my ear will quit hurting as much as my wallet will be hurting ;-)

Workout catch up

Wednesday 091202
Using a single 60(30) #dumbbell for both thrusters and pull-ups (body weight only), 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments. 10:58

This is a stupidly hard workout. No way in heck I can do a 1 arm pullup with 60#. I don't think I can do regular pullups with 60#...crazy!

Tuesday 091201
Rest Day - ran 3 miles on treadmill, did 9 pullups with 30# weight

Monday 091130
Front squat 3-3-3-3-3 reps
Post loads to comments. 120, 130, 140 150, 155

Sunday

Ran 6.2 miles...prepping for Mercedes 1/2 Marathon in Feb.

"Joshie"
Complete three rounds for time of:
40 (25) pound Dumbbell snatch, 21 reps, right arm
21 (15) L Pull-ups
40 (25) pound Dumbbell snatch, 21 reps, left arm
21 (15) L Pull-ups
Post time to comments. Did not time it.
These are squat not power snatches.

30 Oct Crossfit Update - Injury Recovery

Injured left knee/quad doing WOD last Thursday (lunges). The front, lower part of my knee hurt Friday/Sat/Sun and I was limping. Since it would not "go away", I started massaging my left quad (ouch) and there was a very tight/sore muscle near the thigh bone. Used ice, massage stick and vibrating massager. On Mon-Wed, my knee was achy and felt real tight. No acute pain, just discomfort. I continued with massage, keeping my knee elevated and ice/heat. Also, I did not do any exercise that affected my knees. Today is the first day my knee started feeling normal and I did Annie. I will continue to take it easy and then I will start on my 1/2 marathon training plan.

Thursday 091029 - did this today (Friday)
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments. 7:07
Knee feels pretty good today...finally!

Wednesday 091028
Back Squat 5-5-5-5-5 reps
Post loads to comments. No workout...recovering from left knee, quad injury.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 pullups followed by 6 dips)
4 Handstand Push-ups (4 push ups with feet elevated on Smith machine)
8 2-Pood Kettlebell swings (50# dumbbell)
Post rounds completed to comments. 10 rounds plus pullups, dips and pushups.

Monday 091026
Rest Day

Sunday 091025
"Michael"
Three rounds for time of:
Run 800 meters (did 750 m row instead)
50 Back Extensions
50 Sit-ups
Post time to comments. 22:19

Saturday 091024
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments. No workout due to knee injury.

Friday 091023
"Tommy V"
For time:
115 pound Thruster, 21 reps (15 with 87.5#)
15 ft Rope Climb, 12 ascents (did 10 jumping pullups with rope X 12)
115 pound Thruster, 15 reps (9)
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps (6)
15 ft Rope Climb, 6 ascents
Post time to comments. 24:35 - wore me out!!

Thursday 091022
Rest Day

Wednesday 091021 - did this one on Thursday 10/22
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments. 12:12

Tuesday 091020
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

Pullups - 11 12 9 8 8 7 7 7 = 69
pushups - 20 13 10 8 8 7 7 6 = 79
situps - 14 14 14 14 12 12 13 12 = 105
squats - 20 20 19 18 18 17 17 18 = 147
total = 400 - PR

My Crossfit Update

Monday 091019
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.

Started at 10-15-20-25-30-35-40-45-50 (tried 50 two times consecutively and could not get the second one) and could have gone higher, but no dumbbells above 50#. Finished with 10 kipping pull ups in a row.

Compare to 090830.

Sunday 091018
Rest Day

"Tyler"
Five rounds for time of:
7 Muscle-ups (did 7 pull ups and 7 dips)
21 - 95 pound Sumo-deadlift high-pull (did 80#)

Post time to comments. 15:05...not sure I did the SDHP's quite right...went to waist and not to shin.

Friday 091016
For time:
21/18/15/12/9/6/3 Hip-Back Extensions
Run 400 meters between each set of extensions

Post time to comments. Skipped this workout...just did not feel like doing it.
Compare to 090227.

Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps (did 87.5#)
30 Push-ups (did 15 instead, but could have done more)

Post time to comments. 21:05...followed up with more push ups
Compare to 060131.

Flutter Update

I have a couple of minor episodes of flutter lately. Very short duration, late in the evening. No further issues. I will be keeping an eye on it and decide if I need to contact the heart doc.

My concern if it continues is that the doc will increase my dosage which will in turn lower my max heart rate. This will result in more difficult recovery during my workouts...and higher times.

Crossfit Update

Wednesday 091014

rest day (ok I posted this ahead of time)

Tuesday 091013

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

230# (pr) on smith machine (bad I know, but have no choice)

107# (pr)

247# (267# is pr) - could not get it off the ground

total 584# - not a great output.

Monday 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (107.5# on first round, then 87.5# on 2nd and 3rd rounds)
Ring dips

Post time to comments.

11:14 - flat wore myself out on the first round

Sunday 091011

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (87.5#)
Pull-ups

Post time to comments.

11:33 - pitiful time...I struggle with the overhead weights...poor shoulder strength

Saturday 091010

Rest Day

Friday 091009

Run 5 K

Post time to comments.

No run

Thursday 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters (40# SDHP on cable machine)
Sumo deadlift highpull 95 pounds, 21 reps (87.5#)
Pull-ups 15 reps

Post rounds completed to comments.

4 rounds + 13 SDHP rows

Tuesday 091006

Rest Day

Monday 091005

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (did 60 assisted ring dips)

14:45

Sunday 091004

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds (87.5#)
Sit-ups
Back extensions (20# good mornings)

Post time to comments.

20:05

Saturday 091003

For time:
Run 800 meters (2.4 miles)
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters (1.2 miles)

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. (used 25# dumbbell)

Post time to comments.

38:44 - pistols killed my knees for several days

Friday 091002

Rest Day

Thursday 091001

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (40 jumping jacks)
25 Ring dips (25 dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood ((50# dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions (30# dumbbell good morning)
30 Wall ball shots, 20 pound ball (20# dumbbell thruster)
3 Rope climb ascents (3x10 towel)

Post time to comments.

19:08

Wednesday 090930

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

12:36 using treadmill and 50# dumbbell

Finally Well Again

I have been ill with an upper respiratory virus (and still coughing on occasion) since my last post on 9/12. On my trip to Juno Beach I did nothing except work and try to get well. I had to travel to Savannah, GA last week and basically slowly eased back into the xfit routine. So here are my latest workouts:

Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps

I am pitiful at this lift. I cannot get into a real squat position with weight overhead. My best was 67# because I was worried I would dump it on my head if I went higher...need to work the technique.

Monday 090928
Rest Day

Sunday 090927
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.

Used 87# (using curling bar). 5 rounds...pacing myself. I was worried that after this exercise that I may have rhabdo (thought I saw blood in the urine). However, no subsequent ill effects so I may have just had dark urine since I did run 5.7 miles earlier and drank coffee.

Saturday 090926
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

Had to break the first three up into sets. Last 50 pushups were on my knees since my triceps were shot. Killer workout. Time 19:00:00.

Friday 090925

Traveled home and then mowed lawn and did general stuff around the house...skipped workout.

Thursday 090924
Rest Day

Wednesday 090923
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat (sub leg press)
Post reps for all three exercises in all rounds.

Did only four rounds (Bench 9-8-6-6, PU 12-10-8-6, LP 15-15-15-15)

Tuesday 090922

Supposed to deadlift - I ran some and then did leg press up to 370#.

Monday 090921
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.

Ran and did CFWU...still trying to get back on my feet from the virus.

090912 - 090920

No workouts...sick and just trying to feel better. I think I ran on the 20th about 3 miles, but that was it for the time period.

Waay Behind Again

Well I have not done a good job in keeping the blog up nor have I done well in my crossfit workouts. Right now I have an upper respiratory virus that is slowing me down on workouts.

I am heading to Juno Beach tomorrow and plan to try to get some workouts in.

Ok now for an overdue update:

9/12 Saturday

Rest - check

9/11 Friday

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Out sick and I really want to do this...maybe Sunday.

9/10 Thursday

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

Out sick...took half day off and stayed in bed.

9/9 Wednesday

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Tough workout...time 27:21. Wore my HR monitor and my max was 145 bpm. Had to rest between some to get my HR down.

9/8 Tuesday

Rest - check

9/7 Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

BS - 210 (PR) and 230 (fail)

SP - 100 (PR) and 105 (fail)

DL - 267 (PR)

Total 577 (PR)

9/6 Sunday

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Did not do the bar. Ran this one at the track in the afternoon...little too warm by then.

Time - 36:55 way to slow

9/5 Saturday

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Did this one at work using the curling bar.

67.5, 77.5, 87.5, 97.5, 107.5, 117.5 (PR), 127.5 (fail), 107.5

9/4 Friday

Rest

9/3 Thursday

Run 5 K

Post time to comments.

Time - 27:12 at work on 3.3 mile course

9/2 Wednesday

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Time 12:41 - I did regular dips and 95# for the clean

9/1 Tuesday

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post time to comments.

Did the run since I don't have a rower. Also, did 67# thrusters.

Time 21:46

8/31 Monday

Rest

8/30 Sunday

No workout...was not feeling well and a bit lazy.

8/23-29 Sunday - Saturday

I went to Chicago on Monday and did one workout that afternoon in the $10 per day gym at the Westin. I did run on Tuesday morning about 5 miles....gorgeous morning. Did not feel well on Friday and Saturday...stomach upset.

Crossfit Saturday

Quicker update so I don't forget what I did...

8/22 Saturday

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

2 mile run to Y
xfit w/u
warmup then 85(x2), 95, 105, 115, 125(f), 115, 120(pr)
2 mile run home

My left arm is the first part that fails in all exercises...need to have better muscle balance.

8/21 Friday

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

14:52...PR is 14:50; however, I did kipping pull ups for all rounds and last time I did jumping pull ups. So this is a significant improvement. My sit ups sucked because I did a bunch the day before.

Workout Update

8/20 Thursday

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

11:23 - did thrusters with 20# dumbells...left arm is much weaker than my right...

8/19 Wednesday

Rest

8/18 Tuesday

Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

125 was my max...did oly bar at the Y

8/17 Monday

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

I only did single-unders since I cannot do double-unders...

Single unders - 146, 97, 73, 34 = 350

Sit up - 52, 34, 22, 12 = 120

Total = 470

8/16 Sunday

"Ryan"

Five rounds for time of:
7 Muscle-ups (7 pull ups followed by 7 ring dips)
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.(yeah right)

The burpees were a killer...total time 17:11.

8/15 Saturday

Rest

8/14 Friday

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

I think I worked my way up to 210...just don't recall. That is what happens when I wait too long to post.

Welcome Home CAPT Speicher

Welcome home Scott Speicher, CAPT, USN. May you rest in peace and my God bless your family.

Workout Update

8/13 Thursday

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

12 minutes + 12 pull ups (I just could not get that 13th one and I really hit the wall on the 13th minute)

8/12 Wednesday

"Linda"10-9-8-7-6-5-4-3-2-1 reps of the triplet: (did 7 through 1)
Deadlift: 1 1/2 body weight (legpress 335#)
Bench press: body weight (170#)
Clean: 3/4 body weight (40# dumbells 7-4 and 45# on 3-1)
Set up three bars and storm through for time. (no bars...)
Post time to comments.

Time 9:50

8/11 Tuesday

Rest

8/10 Monday

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.

I rested...I usually don't skip running days, but I just did not git r done!

Tabata Timer

Found a timer that works on my macbook here. I have downloaded it to my hard drive and it works with Firefox. Simple.

I also found Gymboss which I may purchase some day. It is a hand held stopwatch/timer/clock...not bad for $20.

Waaay behind in updating my workouts...

8/8 Sunday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Pull ups - dead hang assists (58), pushups (61), situps (62), squats (124), total = 305

8/7 Saturday

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Ran 5 miles instead...may do on Sunday

8/7 Friday

Rest

8/6 Thursday

Three rounds for time of:
21 L-Pull-ups (did this with the pulldown rope at work - not pretty on the L)
15 ft. L-rope climb, 3 ascents (did this with pulldown rope - S shaped)

Post time to comments.

19:35

8/5 Wednesday

Three rounds for time of:
Row 500 meters (45# cable pull X 50)
21 Burpees (these are the killers!)
Run 400 meters

Post time to comments.

19:33

8/4 Tuesday

"Fight Gone Bad!"

Three rounds of (1 minute per station - minute rest between rounds):
Wall-ball, 20 pound ball, 10 ft target (Reps) - 30# thrusters
Sumo deadlift high-pull, 75 pounds (Reps) - 75# cable pull
Box Jump, 20" box (Reps) - 16" bench jump
Push-press, 75 pounds (Reps) - 70# (1) and 60# (2)
Row (Calories) - kettlebell swing with 50#

30+17+17 = 64

20+17+15=52

23+23+21=67

8+6+6=20

21+15+16=52

Total = 255

8/3 Monday

Rest

8/2 Sunday

"J.T."

21-15-9 (I did 15-12-9) reps of:
Handstand push-ups - elevated pushups
Ring dips (assisted)
Push-ups

Post time to comments

7:46

8/1 Saturday

Back Squat 1-1-1-1-1-1-1 reps

no workout...wife was sick all night and most of the day.

7/31 Friday

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7 rounds, 74 pull ups (did not keep track of my pull ups last time...however, my pull ups have improved and I did all kipping pull ups for each round...no jumping!)

7/30 Thursday

Rest - I never miss this one!

7/29 Wednesday

Run 10K

53:59 after work and it was warm. Did the 3.2 mile loop that includes a serious hill climb.

7/28 Tuesday

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Did not do this workout...not sure I did anything today!

Crossfit Update

7/24 Friday

"Lynne"
Five rounds for max reps of:
Body weight bench press (used chest press machine at work - 170#)
Pull-ups
Post reps for both exercises in all rounds.

1 14/15
2 10/12
3 8/12
4 8/11
5 7/10 (started losing grip on 3rd set)

7/25 Saturday

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball (did thrusters with 30#)
10 GHD Sit-ups (did regular situps)
10 Back extensions (good mornings with 10#)

completed 13 rounds

7/26 Sunday

Rest

7/27 Monday

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

completed 18 rounds...did kipping pullups on all rounds, had to go to pushups from knees after round 6...Friday's bench press was still sore. This is my third time for Cindy and I continue to increase number of rounds and my form is getting better.

Catching Up on My Workouts

Thur 7/16

Hang power clean 1-1-1-1-1-1-1 reps

I don't recall what I did since I was on vacation and don't have the equipment. I believe this was the walk 6 miles with my wife and lay around the house workout

Fri 7/17

Friday 090717
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I did the latter...I did not time myself because I thought I would not make the entire amount. I think it took me about 20-25 minutes and I did sets of four each. They were assisted since I cannot kip on my home setup. But I got it done!

Sat 7/18

Rest - walked 6 miles with my wife in the morning and ran a 5K (Retro Run) that evening. Time was around 29 minutes. I was carrying my camera and I would stop and take pics along the route.

Sun 7/19

For time:
50 Box jump, 24 inch box (20 inch on stairs); 50 Jumping pull-ups; 50 Kettlebell swings, 1 pood (25#); Walking Lunge, 50 steps; 50 Knees to elbows (roman chair); 50 Push press, 45 pounds (30#); 50 Back extensions (good mornings with 10#); 50 Wall ball shots, 20 pound ball (thrusters with one 15# dumbell); 50 Burpees; 50 Double unders (one unders)

Burpees just plain suck. Those hurt the most.

Time was 29:40 and this was after trimming hedges for 5 hours...

Mon 7/20

Run 5k - did this on Sat and took day off

Tue 7/21

Deadlift 1-1-1-1-1-1-1 reps - no equipment for DL - ran 5 miles instead ~45 min

Wed 7/22

Rest

Thu 7/23

DT

Five rounds for time of:
155 pound Deadlift (100#), 12 reps
155 pound Hang power clean (80#), 9 reps
155 pound Push jerk (70#), 6 reps

Did this with dumbells at work...not quite the same. Seems to be more difficult with dumbells than barbell.

Time 16:42

RIP Darrell "Shifty" Powers

A genuine war hero, an average man that represented the best America had to offer in her greatest time of need. No big record deals, no screaming fans, no over priced house, just an ordinary man that lived through an extraordinary experience.

Shifty died on June 17 after fighting cancer.

There was no parade.

No big event in Staples Center.

No wall to wall back to back 24x7 news coverage.

No weeping fans on television.

I Suck at OHS

Wed WOD

OHS - overhead squats....I cannot do them with any amount of weight. I tried dumbells since I don't have an olympic bar...no can do. I ended up doing the workout with a broomstick.

"Nancy"

5 rounds for time of:
400 meter run (yep)
95 pound Overhead squat, 15 reps (broomstick and poor form)

Time was 14:51 - ran at 4:30pm and it was toasty.

Tuesday was a rest day

Monday

Thruster 1-1-1-1-1-1-1 reps

I used dumbells...35X3, 40X3, 45X3, 50X1. My left arm is quite weak compared to my right arm and that is where I failed on 50#.

Workout Sunday

Well, I am back in the swing of crossfit. I still suck at a lot of the exercises as you will see below. But I will keep on keepin' on.

Friday

Rest - did as required

Saturday

3.6 mile run and some cfwu.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (yeah right, 2 weighted pullups with 15#)
5 Strict Pull-ups (3 pullups)
7 Kipping Pull-up (5 assisted pullups)

7 rounds until my pullups were basically jump ups. Time 19:16

Sunday

Five rounds for time of:
30 Glute-ham sit-ups (did roman chair lifts for 4 rounds and crunches on last one)
25 Back extensions (good mornings with 10# weight)

Time of 10:14