WOD: 20100622

Day 2 back at Defiance CrossFit.

For time:
10 strict pull-ups
20 kettlebell swings, 1.5 pood
30 box jumps
40 push-ups
50 sit-ups
30 broad jumps
30 burpees

Time: 11:19

This was a nice short workout after yesterdays long slog. I'm feeling tired and sore and yet pretty positive as well. I'm looking forward to tomorrow's WOD.

WOD: 20100621

I'm back at Defiance CrossFit this week!

And they didn't take it easy on me for the first day back.

3 rounds for time of:
15 65# Hang-power-squat-clean-thrusters (i.e. a hang power clean, followed by a front-squat, followed by a push press)
4 rounds of shuttle runs, 30s on/off
20 burpee pull-ups

Time: 28:49

It feels great to be working out at a CrossFit box again instead of flying solo in my garage.

WOD: 20100618

10 rounds, each for time of:
Run 100m
Rest 90 seconds

Times:
15.55
15.54
18.34 (except I ran over by about 60' because I couldn't see my line in the gravel)
15.30
15.03
15.28
14.67
14.90
15.15
15.59

I'm not sure this was quite a full 100m though: I didn't have a good way of measuring.

WOD: 20100616

3-3-3-3-3-3-3 Front squats

Weights:
135#
135#
155#
155#
155#
165# x 2 (this was my previous PR)
135#

WOD: 20100615

Five days since my last workout. Apparently I was more frustrated than I realized.

I went back and tackled a body weight workout from CrossFit.com.

15 rounds for time of:
5 pull-ups
10 push-ups
15 squats

Time: 23:35

This was a little bit off the pace of my PR Cindy, but I felt like my push-up form was better (i.e. better range of motion) and I managed to do only overhand grip pull-ups.

WOD: 20100610

5-5-5-5-5 deadlifts

Weights:
185#
205# (previous PR)
215#
225# (failed after 1 rep)
205#

This was frustrating: I really wanted to hit 225#. But maybe that wasn't realistic: 225# is now my 1RM.

WOD: 20100609

AMRAP in 12 minutes of
5 115# front-squat
10 overhand grip pull-ups
20 double-unders

This is a scaled CrossFit.com workout. I scaled down the squats from 185# and sub'd overhand grip pull-ups (which are still a weakness for me) for chest-to-bar pull-ups.

3 rounds.

I need to get faster with double-unders.