LT #4 - Filthy 50

Ran 1.7 miles

Filthy 50

For time:
50 Box jump, 24 inch box (couldn't find box)
50 Jumping pull-ups (pull-ups with 70 lbs)
50 Kettlebell swings (20 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (did regular situps)
50 Push press, 45 pounds (used 40 lbs, then 30 lbs)
50 Back extensions
50 Wall ball shots, 20 pound ball (no wall ball)
50 Burpees
50 Double unders (jump rope was too long, bought one at Dick's today)

took me about 3o minutes

LT #3 - Strike!

9:30 class was so intense. It was regular cardio kickboxing mixed with lots of squats and some shoulder work with the bar. I can't believe how hard it is to stay with it for an entire hour.

LT #2 - Tabata

Ran - 1.5 miles

Tabata - pull-ups, push-ups, sit-ups, squats

2 minutes of each

LT #1

Got the tour and ran for 1.5 miles

cfwo #39 row, pull-ups, push press

I wish I remembered the workout from this day. I can't seem to access it on the Crossfit blog.

I think I remember rowing, pull-ups, and maybe a push press.

1000, 750, 500 - rowing

21, 15, 9 - pull-ups

21, 15, 9 - push press 40 lbs

cfwo #38 - overhead squat

Warm up:
Burgener warm up
OHS technique review

3 Rds for time:
TGUs (5 each arm), Walking lunges (5 each leg, holding DB overhead), Slam ball (10)
took me 9 minutes

WOD:
Overhead Squat 3-3-3-3-3 reps

45-45-45-50-55
I could have done another 55 but I tried 60 and failed instead. I need to remember what I learned today. Stay tight and think about pelvic placement (toward wall). Need active shoulders and most importantly don't psych yourself out!

cfwo #37 - Nate

Warm up:
Push press
Good mornings
20 situps
1 minute Double unders (I was doing like 20 in a row!!!)

WOD:“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (8 pull-ups, 8 dips)
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I think I completed 6 rounds

cfwo #36 - lunge, pull-up, sit-up combo

I need to get to Crossfit more often! I am just wasting my money and getting soft.

Warm Up:
Wall Squats
Push Press
10 Ring Dips
20 Back Extensions
Scorpions

WOD:
Walking lunge 100 ft.21 Pull-ups21 Sit-ups (whined on the red band with my new gloves)
Walking lunge 100 ft.18 Pull-ups18 Sit-ups (purple band for the rest)
Walking lunge 100 ft.15 Pull-ups15 Sit-ups
Walking lunge 100 ft.12 Pull-ups12 Sit-ups
Walking lunge 100 ft.9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.6 Pull-ups6 Sit-ups

Today it took me about 22 minutes...probably because I spent so much time complaining.

compare to 8/26/09