5k row

Rowed 5,000 meters today in 19:22.

10, 9, 8, 7...

WOD: 10, 9, 8...1 of:

• Deadlifts
• Push-press
• Squat clean

@115 lbs.

Took me 22:56. Very proud of this one because I just chipped and chipped away at it -- and all fully prescribed, the kind of workout that would have been unthinkable for me only a few months ago.

Thrusters and pull-ups

From CrossFit Connection:

No...its not FRAN....but I think it might be worse...ok maybe not worse but longer with way more reps and its going to put a BIG dose of HURT on. I know those first few rounds will feel ok the after that the minute rest is going to feel like it is getting smaller and smaller and smaller.

WOD

• 1 Minute of Thrusters (95 lbs/ 65 lbs)
• 1 Minute of Pull ups
• 1 Minute of REST

7 Rounds.

Wow, this was hard. First set was great (32), but it was a quick down-hill after that with my last three sets at 16, 16, and 18. Felt quite sick during the entire thing and it took me quite a while to recover afterward.

Max push-press

Matched my previous PR of 145lbs.

After that we did AMRAP 8 minutes of:

• 7 sumo deadlift high-pulls (95lbs)
• 9 knees to elbow
• 11 push-ups

Squeezed in 5 rounds.

Max front squats

Maxed out at 205 lbs (PR).

Then we did a group workout with one partner doing 200 wall ball shots and 200 kettle bell swings (20kg). Took us 16:11.

Also played hockey tonight. We lost 5-4, but I had a very nice assist.

Terrible Twenty

WOD:

• 20 x pull-ups
• 20 x push-ups
• 20 x wall balls
  
• 300 meter run with medicine ball
• 20 x burpees
• 20 x lunges
• 20 x wall balls
• 300 meter run with medicine ball

Twice!

Time = 29:54. Much harder than it looks.

Heavy squat cleans and push jerks

WOD

• 6 Squat Cleans (135lbs/ 85 lbs)
• 8 Knees to Elbows
• 3 Push Jerk/Split Jerk (135 lbs/85 lbs)
• 200 m sprint

4 rounds

Time -- I forget, somewhere between 15-17 minutes.

Squat cleans, pull-ups, push-ups and too many double-unders

WOD:

• 50 double unders
• 7 squat cleans (135lbs)
• 10 pull-ups
• 30 push-ups
• 50 double unders

Four rounds except for the double-unders which are done at the beginning and end of the workout. Time = 28:17. Teh suck.

5k row

Rowed 5,000 meters in 18:58.

Tabata type WOD

Today's WOD:

• 30 seconds of kettle bell swings
• 30 seconds of jumping squats
• 30 seconds of rest

Do this for 8 rounds. Follwed by rest for two minutes. Then do:

• 30 seconds of wall ball shots
  
• 30 seconds of ball slams
• 30 seconds of rest

Do this for 8 rounds.

Max back squat to nasty met con

Did max back squats and made it to 215lbs (PR). Did body weight back squats and managed 7 in a row (@195lbs).

Followed by the following workout:

• 1 Pull up, 1 Burpee, 1 KB Swing (24kg/16kg)
• 2 Pull ups, 2 Burpees, 2 KB Swings
• 3 Pull ups, 3 Burpees, 3 KB Swings

As Many Rounds as Possible in 8 minutes.

Squeezed in 8 - very happy about that. No guy did more than 9.

5k row

Rowed 5,000 meters in 18:59.

Nancy

Did "Nancy" today fully prescribed:

• 15 Overhead Squats (95lbs/ 65 lbs)
• 400 m Run

5 rounds.

Sadly, I cannot remember my time -- but it doesn't matter as my squats were not very deep. I may not do it fully prescribed next time to ensure that I get full range of motion.

Heavy lifting, lots of reps

WOD: 7 rounds

• 12 Deadlifts - starting at bodyweight *
• 12 Pull ups
• 12 Push ups
• 12 Ball Slams
• 1 min rest between each round

*each successive round increase the weight by 10 lbs for guys, 5 lbs for girls

Very hard for me. Been a while since I felt so physically spent after a WOD.

Cindy has never been so clean

WOD:

• 3 Power Cleans (135 lbs/ 95 lbs)
• 2 rounds of "Cindy" *

As many Rounds as Possible in 20 minutes.

* one round of "Cindy" is 5 pull ups, 10 push ups , 15 squats

Squeezed in 6 rounds -- fully prescribed.

Go heavy...or go home

From CrossFit Connection:

Doing high reps at a light weight might be good as a metabolic conditioning workout (provided you are doing full body functional movements at high intensity) or it might be pretty much useless if you are doing things like curls and triceps kickbacks. Lifting heavy things is the only way to get stronger and getting stronger should be your goal regardless of whether you are a man or a woman young or old. Strength is the most important of the 10 components of fitness because it is the one that will improve your quality of life as you age. The stronger you are now...the stronger you will be when you are 80......being strong at 80 mean the difference between being able to get up a set of stairs or being able to pick up a bag of groceries. Cardiovascular conditioning is important...BUT NOT AT THE EXPENSE OF STRENGTH....

"Strong people are harder to kill"

WOD: 5 rounds of:

9 Sumo DeadLift Highpulls (125 lbs/ 85 lbs)
6 Push Press (125 lbs/ 85 lbs)
6 Floor Wipers (125lbs/ 85lbs)

I lifted at 95 lbs. Finished in 11:xx.

Then later in the day I did a 5k run; time was 28:11.

Overhead squats

WOD: reps of 10,9,8,7,6,5,4,3,2,1 of:

• Overhead Squats (95 lbs/65 lbs)
• Box Jump
• Jumping Lunge *

* for the jumping lunge one each side (right leg/left leg) equals one rep..so 10 reps equals 20 jumps.

Time: Just over 20 minutes. Very happy to complete this one fully prescribed.

TGIF

Today's WOD: Three rounds of:

• 40 Push Press (65lbs / 45 lbs)
• 30 Squats
• 20 Ring Dips
• 10 Double Unders

Time: 16:43

Badger

Well, we got October off to bang: First time doing Badger: 3 rounds of:

• 30 Squat Cleans (95lbs/65lbs)
• 30 Pull ups
• 800 m run

Time: An astounding 46:11! This was something awful. I battled nausea and dizziness during the whole thing. Yes, I was exhausted, but work-outs are no fun when you're always on the verge of passing out.