ANGIE

Warm Up: 200 jump rope(not much of a warm up I know..but I was in a hurry)

Angie For Time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Didn't do the push-ups..too sore..
sad time of 15:16 :/ couldn't do a full kip..had to workout somewhere diff and the pull-up bar was only like 7ft off the ground

DIANE

225 lb deadlift, HSPU 21-15-9

RX'd for a tmee of 18:16

Crazy tough workout..def helped having a partner today on the WOD..I hardly ever deadlift and 225 was about all I could take :)..tore open a nice blister on the palm of my hand!

And..thats it!

TOO SORE

So..I was supposed to do some deadlift and HSPU's today according to crossfit..but all those dips yesterday left my chest n back obliterated..

So today I settled for...

1,000 M row in 3:49 - not too bad..gettin better..
and a 6 mile bike ride on random hills for..like 16 something..

Lookin forward to a rest day tomorrow..and then hittin it hard on Wednesday!!

DEAD

Three rounds for time of:

5 Ascents of a 15' rope (Subbed 7 (25#) weighted pull-ups
21 Ring dips - Reg dips 3:1
50 Squats

As RX'd for a time of just under 19 minutes, not sure on the exact time..friend had the time and told me it was just under 19 minutes

crazy workout..just under 200 dips..bout killed me! luvin it

NO PAIN NO GAIN

Five rounds for time of:

135 pound Thruster, 15 reps
Run 400 meters

Scaled and did 95 lb thrusters..I could of probably done like 3 rounds of 115 thrusters and would of but had to bust and get through the workout in atleast an half hour due to the gym closing and me getting ther late :/

But it worked out..

95 lb thruster and it still kicked my butt..otherwise as RX'd for a time of - 23:58

I think I did pretty good..still a ton..a ton of room for improvement..ripped open a nice big blister on my fourth set of thrusters..or atleast thats when I noticed it..pushed through on my las set and got r done lol..I'm starting to get more and more mentally tough I believe..before crossfit if I had made a new blister during a lift I prolly would of complained about it but..not tonight..eyes on the prize bay bay!

PUSH OR PULL

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

As Rx'd for a time of 16:57

Still working on the HSPU's..didn't touch head to the ground..and less than 10 pull-ups were kipped..

Then did..20 hip/back extensions
20 GHD Sit-Ups
20 Leg Extensions

SQUAT

Crossfit warmup

Back Squat - 3-3-3-3-3 Used 205lbs

First time squatting heavy in quite a while..

NEED OXYGEN..

ACTUAL WORKOUT ON: 20091213

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

Scaled - used 30lb dumbbell

2 Rounds + 500 M Row + 7 Turkish Get-Ups

Crazy workout..heart rate very high the whole time while trying to suck air..had a friend workin wit me..trying to yell at him to keep goin and instruct at the same time was a bit of a challenge lol..as always..looking forward to improving..

TOTAL CROSSFIT

Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

As Rx'd..

Warm Up: 1 mile on bike, 200 jump-ropes

Back Squat - 255
Shoulder Press - 125
Deadlift, 235

NEED RINGS

Warm Up: 1,000 M Row for a time of 3:51 - pretty decent time for me..still workin on it.

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground..

Didn't have rings..had a good sub for the inverted hanging part..and then subbed 3:1 reg push-ups for the ring push=ups..

workout as RX'd after changing out the substitutions..

Cool down - 3.3 miles on the bike using random hill mode..would of done more but didn't know what was in store for tomorrow..

5K

5k for time:

Personal Record of 21:03..with..drumroll plzzz.......NO MUSIC!! left my headphones in my car..got in and was changing when I realized I didn't have them..screw going all the way back jus to get headphones..so I ran without em..

def lookin to improve..as always..

REC

For Time:
Run 800 Meters
30 Hip/Back Extensions
30 Hip extensions
30 KTE's
30 Back Extensions
30 Ab Mat Sit-Ups

Never done the back extensions or hip extensions much..didn't wanna be sore forever..and my back was dead..so scaled it..

15 Hip/Back Extensions
15 Hip Extensions
30 KTE's
10 Back Extensions
50 crunches
35 push-ups

Time of like 13 min..I'm still not sure what the real difference is between hip/back ext and hip ext..will work on it tho

NEW LIFT

ACTUAL WORKOUT ON: 20091207

Warm Up Mile run - 6:10

Split Jerk - 1-1-1-1-1-1-1

First time doing the lift..warmed up and used #125..ehh..don't know if I like this lift :)

JOSHIE

3 Rounds for Time:

40 lb db snatch, 21 reps R Arm
21 L Pull-ups

40 lb db snatch, 21 reps L Arm
21 L Pull-ups

Warm Up: Jump rope 200

3 Rounds for time:

35 lb db snatch 21, R Arm
10 strict form pull-ups

35 lb db snatch 21, L Arm
10 strict form pull-ups

Time of: 19:01

This was for you bro - In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

REST DAY

Went to the pool with a friend..did some exercises to help strengthen my knees..gonna start hittin the pool hopefully atleast twice a week to do these..did some sprint swim laps if ya wanna call em that..they actually do get your heart up..quite surprised myself

MIX IT UP

Pull-Ups 5 rounds max effort..
1 - 13
2 - 7
3 - 5
4 - 5
5 - 4

Yeah..idk what was up today..my PR on max pull-ups is 16..but it happens..going to start the armstrong pullup program..

Bench - 135 of
10,9,8,7,6,5,4,3,2,1(last set of 1 did 160 2x)

Dips - 10,10,10
HSPU - 4,4,4

Decline Sit up n Twist - 25
100 Crunches
KTE - 10, 5, 5

Plate Burnout or watev ya wanna call it..using 35lb plate

10 curl, 10 chest push out, 10 tri - did 3 rounds

5k FUN RUN

ACTUAL WORKOUT ON: 20091201

5K - for a time of around late 21 minutes or early 22 min..not completely sure..

When I finished the run or whatev the prof gave me a card and I didn't hear the time but I had an idea of around what my time was..

Did the fun run for bonus and for a local charity in Terre Haute..plus..I needed to run lol..

Not a great time but its dec considering before that I hadn't ran for like two weeks..didn't stop once during the run which is good..