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

cfwo #18 &19

18.
Warm Up:
Dislocates
Push Jerk
Hand stand practice
20 GHD Sit Ups

WOD:
“JT”
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

This was AWFUL. I can't remember my time since it was last week, but I think it was pretty bad. My triceps hurt for a week....couldn't even tuck my hair behind my ears.

19. Warm Up:
Squat Clean progression
25 Hollow Rocks
Rope Climbs

WOD:
“Badger”
Complete three rounds for time of:
95 pound Squat clean, 30 reps (women 65 pounds) (I used maybe 45 lbs can't remember)
30 Pull-ups (was it the purple band? I can never remember)
Run 800 meters

this took me around 40 minutes....it took some serious mental endurance.

CFWO #15

Warm Up:
Shoulder press
Air Squat
20 Push Ups
20 Knees to Elbows

WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground. Women use 12 pounds. (I used 6 pounds, we are still scaling everything down for my utter lack of strength and agility...this is also why I started at the 35 rep section, then 20, then 10...It only took me 12 minutes....I can definitely the full reps next time)

CFWO #12

Warm Up:
Air Squat technique
Deadlift technique
10 Ring Dips
Handstand practice

WOD:
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

Today's workout shouldn't have been bad....but I was out of my element for sure. I was slow at everything....and struggling to grasp the kipping pull-up. It is the biggest mind game. I was getting so frustrated that I was forgetting to count. Tom even let me do less everyone else started at 21 reps. I think in the end it took me 18 minutes??? But that really seems wrong I want to go back and do it right...until next time.