CrossFit - 10Mar09

Skill Work:
Snatch / Clean & Jerk
No More than 70% of 1RM
135 lbs / 165 lbs

WOD:
AMRAP in 10 minutes:
- 5 Handstand Push-ups
- 10 L Pull-ups
- 15 Steps, Walking Lunge

Total Rounds: 6 + 5HSPU + 8 LPU

CrossFit - 16Jun (pm)

Warm-Up:

Rowing - 3:30
3 x 7
- Push-ups
- Strict Chin-ups
- Bar Dips
- Sit-ups

WOD:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

All the sit-ups were full-ROM: "chin to knees."

Time: 15:33

CrossFit - 21Jan (pm)

In my continuing pursuit of 15 bodyweight Overhead Squats, I did 15 x 115-lbs. It is definitely getting harder, imagine that! Ha! I would love to get the 15 BW OHS by my birthday, March 16. We'll see how that goes.

Today's WOD:
Max rounds in 20 minutes
- 5 Handstand Push-ups
- 10 L-Pull-ups (were more like "W" pull-ups)
- 15 Walking Lunges

Total Rounds: 9

CrossFit - 15Jan

"Filthy Fifty"

- 50 Box Jumps
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press
- 50 Back Extensions
- 50 Burpees
- 50 Double Unders

Wow, talk about out of shape! I was about 4 minutes off my PR on this effort, and I was definately putting out. Oh well, it'll come back soon enough.

Total Time: 35:55

CrossFit - 16Dec

Today's WOD:

Walking Lunges, 400-meters

This is probably the most cruel workout for the casual observer. It looks extremely easy if you are uninitiated in attempting high-rep lunges, and makes for a VERY painful experience.

Last time I did this, it took me 25-26 minutes (I don't recall the exact time) and couldn't walk right for 3 days afterwards. Hopefully, my recovery is better than last time.

Total Time: 15:47