Today I did a half Cindy as an introduction to CrossFit for a friend of mine.

AMRAP in 10 minutes of
5 pull-ups
10 push-ups
15 squats

7 rounds + 5 pull-ups

This is pretty typical for me, except that I can now do the entire workout with overhand grip pull-ups, which is a solid improvement. However, my push-ups are still the limiting factor.

WOD: 20100727

Day 3 of working through items from the Level 1 fitness benchmark from Level 4: CrossFit Seattle.

I've now completed all of the running and I'm fairly happy with my times, considering running has always been a weak point for me.


WOD: 20100725

Day 2 of working through Level 1 of 4 from CrossFit Seattle.

I'm over half-way done now. I'll have to find a rowing machine to do a bunch of the remaining benchmarks though.

WOD: 201007024

I'm back after a long break! (2.5 weeks traveling in Japan.)

I started working through Level 1 of the fitness benchmarks from Level 4: CrossFit Seattle.

Level 1 seems to be well within my ability, so it is making a great gentle re-introduction to working out that is preventing me from breaking myself on a normal WOD.


WOD: 20100701

5 rounds for time of:
10 pull-ups
10 ring-dips (band assisted for me)
10 sit-ups
10 squats

This was supposed to be 10 rounds, but I didn't have time for a 40 minute workout.

Time: 17:06

The dips took forever: lots of work to do there.

WOD: 20100630

Power cleans: 7 x 3 reps


My previous best power clean was 95#. I have suspected for a while that I was capable of more, but I just wasn't able to "get it". Well, last week at Defiance CrossFit we did a workout with lots of cleans in it and they finally "clicked".

WOD: 20100625

Day 5 back at Defiance Crossfit. And, unfortunately, the last day I get to work out with them for a while. But it was a damn good workout.

Fight Gone Bad.

Score: 240

This is up 31 points from my last attempt!

WOD: 20100624

Day 4 back at Defiance Crossfit.

Coming soon! (Once I can find the sheet where I wrote down the details.)

WOD: 20100623

Day 3 back at Defiance Crossfit.

Coming soon! (Once I can find the sheet where I wrote down the details.)