Running

[treelizard]

You mean, dedication to alcohol?

It did improve my speed and jumping ability. Not so sure about my form.

Nice job finishing this.

[gregimotis]

50/40/30/20/10 good mornings, dumbbell thrusters (only 10# each) and jumping on my 8" porch. 32:56. I was more than a little drunk while executing this WOD.

LOL that's some dedication right there.


Took me fifty-five minutes for the whole thing (warm-up and WOD). My medicine ball is less than ten pounds. The back extensions are rough for this twiggy kid.

[treelizard]

50/40/30/20/10 good mornings, dumbbell thrusters (only 10# each) and jumping on my 8" porch. 32:56. I was more than a little drunk while executing this WOD.

[Tom Yum]

Starting a new diet: Don't overeat. The goal is to get down to a 29 inch waist, without having to drop under 180 lbs.

Continuing on with mid distance runs (2-4 miles) and mid distance swims ( 0.25 to 0.5 mile).

Hitting the weight pile maybe 2x per week.

[treelizard]

My hamstrings are SO fried still.

Yesterday a little FMA and some Parkour beginner moves as well as push jerks,
30/35/35/40/50/50/60(f)/50/50

CFWU X 1 but I'm doing 5 pull-downs and 5 unassisted dips. Hardre than the grav, I'll add more as they get easier.

[gregimotis]

I had to modify it as well. I did pull-ups in a gi top hung off a beam, dumbell swings and knee high jump rope for thirty second sprints (I'm not able to do double-unders consistently enough to sprint them.)

I got the whole thing done in forty minutes and a good sweat.




Gonna run intervals today as I didn't get into the gym yesterday at all.

[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

[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.)

[Broadsword2004]

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

[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.

[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]

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.

[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]

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?

[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.