Home WOD: Burpees, dips, sit-ups, squats

I'm still a bit under the weather so I worked out at home instead of going to the gym; home WOD consisting of 4 Rounds for time of:

• 10 Burpees
• 20 Dips
• 30 Sit-ups
• 40 Squats

For the dips I used a table and couch which worked quite well.

My time: 19:15 (PR).

Video of the Helen WOD

At home sick today watching CrossFit videos instead of working out. Here's an awesome Helen video:

Home WOD: Push-ups and squats

No WOD at the gym today on account of the snowmageddon. Omar's recommended home workout was:

Max # of push ups then right away, max number of squats. Rest 2-5 min and repeat!!! Post number of push ups and squats on all three rounds separate.

I managed:

• Push-ups: 20*/16/10
• Squats: 75*/75/65

*PR

WOD: Back on the bar

Today's WOD, "Back on the bar," consisted of:

• 1,000m row
• 50 thrusters 45#
• 30 pull-ups

My total time was 10:58; my 1k row was 3:35.

I was surprisingly winded after the row, and it took me some time to get into the groove of the thrusters. I broke the thrusters down into sets of 10 which was manageable; in future I'd like to do a bit better, perhaps a dozen per set. I made up for lost time doing the jumping pull-ups.

This was demanding on the cardio, but more so on the muscular. My forearms were absolutely aching after this one.

Great WOD; tougher than it looks.

Cleans technique day + 5,000 meter run

It was a good workout day today. First was the excellent cleans technique class put on by Jeff Donovan, which was a workout unto itself. Lots of new knowledge gained at this session.

And in addition to 20 pull-ups and 20 push-ups I ran a 5k. It was my first 5,000 meter run since October 20 which is hard to believe. And the conditions were a bit harsh: -5°C with a -11°C windchill. Time: 28:53 which was a bit disappointing (PR = 28:13).

Maximum repetition time trials

Today's WOD: Maximum repetition time trials:

3 rounds of,

• Max Pull-ups in 60 sec
• Max Push-ups in 60 sec
• Max Sit-ups in 60 sec
• Max Squats in 60 sec

Rest for 2 Minutes

I didn't make a note of my score, but I definitely lost time on the push-ups and pull-ups.

Thrusters for strength

Strength day doing thrusters: 5/5/5/5/3/3

My routine looked like this today:
65/75/85/85/95/105

Felt amazing to finally have a hundred pounds above my head!