After quite a haiatus I have finally got back into the swing of things with CrossFit. I took some time off and did some strength training from Practical Programming. I wish I didn't take that long off. I ended getting stronger and gained 24 lbs in about 4 months. I also ended up hurting my shoulder doing Power Cleand and Jerks. I guess 215 was a little to much to jerk for me. Probably just improper technique. Well back to the main page. I'm now a slug.

"Angie"

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups100 Squats

I'm still slacking on my posting. I am still going, just not posting (here)

Last night I got a new PR on Angie

25:27

My last time was 42:19

I can now look forward to beating my new PR for next time.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

I had to scale the weight back on the thrusters to 75 lbs.

22:46

I hate thrusters

"I have been surfing so I haven't been doing the WOD's. Surfing for four or five hours is enought for the day for me. I still am going to hit this typhoon swell when I get off work though. I'll have to see how I hold out."

Still Doing It

I'm still doing the WOD's just slacking on posting here. I have been using beyondthewhiteboard.com to track my progression. I highly reccomend it. I'm going to have to start positng

I have been doing the WOD's lately just keep forgetting to post them.

6 rounds for time of:
Run 400 meters
25 Burpees

This one I definitely underestimated.

24:47

I did this one on a football field.

"Elizabeth"

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

Scaled to 115 after the first 10 rx'd cleans

15:30

WOD

Overhead Squat 3-3-3-3-3 reps

95
95
105
105
115

plus clean/split jerk 135×15

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

got in 10 rounds plus the muscle-ups and HSPU.

WOD

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

6 rounds

"Cindy"

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

11 rounds plus pull/push

Taking four rest days killed me.

my WOD

Three rounds not timed:
Dead lifts 205×10

Power cleans 135×10

Kettlebell swings 75×10

PP WOD

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

135
135
155
155
175
hurt my wrist
135
135

WOD

Five rounds for time of:
7 Muscle-ups
21 Burpees

16:55

Fw:WOD

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

19 minutes

WOD

"Linda"
10-9-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 270

Bench press: body weight175

Clean: 3/4 body weight 135

25:38

"Fight Gone Bad!"

"Fight Gone Bad!"

Three rounds of:

Thrusters 45lbs
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees

82
60
52

194

JT

"J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

14:47

started to fail on the HSPU

WOD's

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
6 ful rounds 12 pull-ups each round plus one 400

AND

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

185*185*205*205*205*225*225

DT

Five rounds for time of:

135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
115 pound Push jerk, 6 reps

30:48

WOD

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

37:58