Back in the rhythm....

July 31, 2009:

Warm Up:
3x10 Squats
3x10 KB Swings (26#)

WOD:
12 rounds for time of:
12 DL @ 50% 1RM (85#)
12 Jumping Ring Pull Ups
12 Push Ups

(8 rounds: about 16:30)

July 30, 2009

1RM Snatch
(73#)

Met-Con:
10-1 Ladder of:
Wall Balls (14#)
Box Jumps (20")
(5:54)

Being injured SUCKS!!!

So I worked out today for the first time in 5 days. It didn't go too bad, course I took a Pain Off (mix of acetamenophen, asprin, and caffeine... it's a great pain relieving cocktail!) beforehand, so that helped. My neck was a little sore today and I had some shooting pains a bit, but much better off than I had expected, considering my workout. Hopefully I can keep going and this is just something that will wear off... Here's what I did:

Warm Up
3x10 Air Squat
3x10 Dead Lift (63#)
3x5 Pull Up (maintaining proper neck position!)

WOD:
70% 1RM Snatch Grip Dead Lift x10
2 laps (~800m)
3 rounds with 90 sec rest in between

Although my prior 3RM max DL was 135#, we tried for 125# and it wasn't too bad. I'm super excited to see what my 1RM is now! Anyhoo, there were two more rounds of things in this workout, like another set of High Pulls with 3min jumprope, and ball slams and something else with another cardio. I didn't get to finish because I had to leave for work, and with my head getting a smidge worse, I didn't want to push it. Thursday I'm back again at 5:00am... gotta love it!!!

oh my holy jesus....

My first WOD as a Brea Crossfitter and it was KILLER!!! There's no need to explain. I'm gonna let it speak for itself:

Warm Up
Jump Rope
Max Reps Pull Ups in 2 Rounds (18&16)
3x10 Burpees
3x10 Ring Push Ups

WOD:
6 rounds for time of:
10 power cleans (63#)
10 wall balls (14#)
run to light pole with the same med ball (about 100m?)

(19:35)

I'm gassed!! Doesn't help that I hadn't eated anything in the 5 hours prior to my workout... what an idiot!

The newest member of Crossfit Brea!! :)

Here's my catch up... again...
July 9, 2009 (I'm so dedicated I worked out on my day of rest and celebration... my birthday!!)

Cindy
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats
(8 Rounds)

I quit with 4 minutes to spare cause I was about to pass out/throw up. I had eaten around 7:30am, hadn't eaten anything else nor drank any water, and gotten 2 hours of sleep the night before... and worked out in the heat at noon... Yes, I know, I'm an idiot...

July 10, 2009

4 rounds for time of:
400m run
50 squats

(somewhere in the 14-15 minute marker... I didn't write it down)

July 13, 2009

OH Squat
3-3-3-3-3

45#
50#
50#
50#
55#

I still need to work on my chest up squatting mechanics. My legs didn't feel worked at all, but I was afraid to go to a higher rep cause I just can't get the form down in order to feel stable!

July 14, 2009

100 burpees in 10 minutes
(75)

July 15, 2009

21-15-9

HSPU (Knees on treatment table)
Ring Dips (Eccentric)
Regular PU

(19:38)

July 16, 2009

Helen:
400m
21 KB Swings (12kg)
12 Pull Ups

(11:34)

Catching up

July 2, 2009
3-3-3 shoulder press
65#
70#- Craig helped with the last rep
65#

500m row
40 squats
30 sit ups
20 push ups
10 pull ups

July 3, 2009
75 snatch

8x- 45#
12x- 55#
55x- 45#

With obvious breaks in between (8x w/45#, 5x w/55#)

July 4, 2009
"Helen"
400m run
21 kb swings (20#)
12 pull ups

15:29

July 5, 2009
30 clean and jerk (65#)

9:13 (I started it after I did 6)

July 7, 2009
AMRAP in 12 minutes
5 pull ups
10 eccentric dips
15 squats (55#)

3 rounds + 3 pull ups