Running

[blitz]

I injured my knee ;(!

[treelizard]

I injured my knee ;(!

what's wrong with it? time to work on upper body?

I worked out today with this badass in the Air Force base. 37 minute workout, 4 rounds of 1/4 mile runs followed by 10/20/30 calisthenics (I think we ended up doing 20 burpees, 50 situps, 40 squats, 30 pushups, 40 lunges (20 each side), 30 flutter kicks and a 30-second sit hold. Everything broken, including me. Run was more like a run/jog/walk/jog typa thing. Dude was nice enough to wait for me. Next time I'll scale back so we can both go fast. Followed by pullups (he did 27, I did 7 assisted and 7 dips) and L-sits (max 25, goddamnit, twice, I sware I can do 30), he could do 40 seconds.

[blitz]

what's wrong with it? time to work on upper body?

I fell and it was stuck so I heard the crack sound, next day I couldn't straighten it.

[treelizard]

Oh that sucks, I hope you go to a doctor.

[gregimotis]

CFWU X 1
shoulder presses 7 rounds 3 reps 35/35/40/40/45/50/50

Freakin' WOW!



I ended up doing this WOD on Sunday: CFWUX3 in 25 minutes then 7 X 3 X 30lbs cooked my shoulders good. Then one mile run; sprint/recover/sprint/recover/etc.

Blitz, sorry to hear about the knee.

[treelizard]

Did you take 2-3 minutes between sets? That really helped me a lot, almost as good as new in 120 seconds.

I'm taking an extra rest day after yesterday's punishment. I'm feeling a bit beat up. My lower back is sore and legs and arms are sore and I just feel like I got hit by a Mack truck or something. Trying to decide whether to take a half week (like scale the already scaled WODs I would normally do in half) or even take some time off. I was looking through my training log and noticed it's been five weeks since I've really given my body a rest. When I started I was only working out 3-4 days a week and now I'm doing 5-6, and my level of intensity has increased. The past month has really been brutal.

Most people I know who Crossfit will do full intensity on weeks 1-3, a half week on 4, full intensity 5-7, half-week on 8, full intensity on 9-11 and then take week 12 off from WODs and just play sports or do whatever instead. I've gone pretty hard for five weeks straight so I guess I have to make a decision.

[GQchris]

This past Saturday I ran 9.3 miles in 61 minutes, 43 seconds... I ran Lake Merrit in Oakland 3 laps; one time around is 3.1 miles.

[treelizard]

I'm going to do two half-days and then get back in full swing next cycle (Friday), today is deadlift day and this means I'll probably just do a really light weight, maybe 5X5 of 25# or 35#. This sucks because I can now deadlift 85# and my goal is 105. But I'm just starting to feel a little bit recovered and don't want to push it... two half days won't kill me right?

[treelizard]

Okay, yesterday was my first half day and I did 30# deadlifts, about 14 of them. Also threw in some dumbbell swings with a real light weight.

[treelizard]

Half-day #2, 2 rounds of 20 burpees, 10 hand-stand push-ups (I did these off of my bed for support), 1/4 mile run, followed by 1 round of 10 burpees, 5 HSPU's, 1/8 mile run. 14:07.

Now for another rest day. Hopefully I will come back ready to roll at full speed on Friday; we'll see.

[gregimotis]

Full warm-up yesterday. Did a couple handstand pushups on the wall, then went to shoulder presses as an alternate. I only got one set in though before class (light sparring for about 45min). That's not bad, I guess but I'm trying to stay on crossfit.

[treelizard]

Don't worry, you can kind of go through the motions for the first month or so before kicking it into high gear. Your body is just getting into the movements, etc.

[Broadsword2004]

Alright all, here's the new endurance challenge: 100 burpees in 5 minutes!

[treelizard]

CFWU X 1, squats, 7 sets of 3, weights were 35, 40, 45, 50, 55, 60, 60. YEAH I got 60!! I was thinking of doing 65 but decided to chill. Also some FMA and some skill work (L-sits, wanna-be HSPU's, etc.)

[treelizard]

CFWU followed by a highly modified Crossfit WOD, I did rope pull type things off of the lat machine (with the rope from cable machine), dumbbell swings, stiff-legged deadlifts, knees to elbows and then tuck jumps (of sorts, more like regular jumps),
two rounds. weights and reps:
-rope thing, 15 reps per round, 70# for the first twenty, 50# for the last ten
-dumbbell swings, 20#, 21 reps per round
-SLDL 35# first round, 45# second round, 21 reps per round
-knees to elbows, 21 reps per round
-tuck jumps/regular jumps, 21 reps per round