Mr Joshua

First time to do this one...5 rounds for time:

• run 400m
• 30 situps (1 & 2 round on GHD, 3, 4, & 5 on floor with feet anchored)
• 15 205# deadlifts
  time: 35:14

I ran each of the the 400m in about 2 minutes (I walked a little bit of the final one, time was about 2:15). Situps were killers and ate most of the time. The last 3 sets were with feet anchored under the pop machine at the Depot and I did the 30 in broken sets of 10,5,5,5,5. Probably could've pushed it harder but didn't. Felt surprising strong on the 205# deadlifts. I finished the last round 8-7 and gave myself a little headache. Could've pushed the time a little harder, but even so, I needed about 5 minutes of dead time after to recover. Nice workout!

100 day challenge - Day 20 caught up.. YTD total 210 burpees

2 for 1

didn't run the 10k yesterday. Today's WOD was hang power cleans 1-1-1-1-1-1-1. I went to the depot and warmed up, then did :

115, 135f, 135 from the floor, 115, 115, 135 from the floow 3x, 135, 115, 115

in lieu of 10k, I did about 10 minutes on the treadmill running the walking a 15 degree incline, ran .5 mile, then 20 minutes on the bike (cardio level 8, switched down to level 6 after about 16 minutes), then did some box jumps and box steps.

100 day challenge - caught up = ytd 171

10k run today

not sure if I'll get it done...a lot going on with kids.

100 day challenge - 17 burpees today done tabata style - YTD 153

First timer...

yesterday's rest day went waaay too fast! I was going to skip burpees and catch up today, but decided to do them in sets 5 at a time and keep up.

Today's WOD was a new one, and a killer. I scaled from the main site and did the following:
10 GHD situps 10 back extensions 30 95# thrusters 50 pullups
30 GHD situps 30 back extensions 20 75# thrusters 35 pullups
Done at the depot...time: 27:52

went and got my haircut

10 95# thrusters 20 pullups
done at home...untimed...thrusters unbroken, pullups 2 sets of 10

back extensions very hard on back. ride out to get my haircut was very uncomfortable...man, I love this stuff!

100 Day challenge - caught up - YTD 136

OHS...

OK...today was the first day I've really tried OHS since last April when I ended up with some numbness in my arms and hands for a couple weeks. Lots of stretching and practicing OHS with no weight. Today I did the bar, 65# (a little tingling), then 85# (some numbness), the bar (more numbness). No more OHS.

It's better this time, not nearly as much numbness (last time I couldn't hardly lift my left arm) and I know it'll go away, so I'm not worried. I'll just sub something whenever OHS comes up and keep working on my flexibility.

As part of the CFWU, I did my first actual situps and back extensions at the Depot using the "machine" (no moving parts, but I'm not sure what it's actually called).

My body is really looking forward to tomorrow's off day!!

100 Day challenge - caught up...hard one today after last couple of WODs...pushups took their toll!

cleans and dips

WOD scaled from main site:
30, 24, 18, 12, 6 ring dips
15, 12, 9, 6, 3 cleans (115#)

did ring dips as able then did assisted, negatives, and bench dips as able to finish sets.

TIME: 19:44

first CrossFit WOD with brother...Way to go, John!!

100 Day challenge - caught up!

Virtual shoveling and pushups

For time 30, 25, 20, 15, 10, and 5 rep rounds of virtual shoveling & pulls-ups.

Started with a round of stretching (PVC pipe), OHS, and situps. WOD done as Rx 26:11. Forearms are toast. Tried to use used my new bands for a couple pullups in the 25 set, but it ended up being harder than kipping. Those are probably better suited to help with ring dips, HSPUs, and muscle ups.

100 Day Challenge - caught up!