Today's WOD today

weighted pullups 1-1-1-1-1-1-1

35, failed 55, 45, 45, 35, 30, 30, 30

Yesterday' WOD done today

4 rounds:
Run 400m
Rest 2 minutes

Here are today's times and 03/20/2008 times
1:23 (1:19)
1:27 (1:25)
1:30 (1:35)
1:31 (1:38)

Total 1600m
5:51 (5:57)

I ain't no Nasty Girl

Today's workout is called Nasty Girl here's my version (Rx version in parenthesis):

3 rounds for time
50 squats (50)
14 pullups
14 dips* (14 muscle ups)
10 hang clean 95# (135#)

Time: 13:36

*Round 1: ring dips; Round 2: negative ring dip; Round 3: dips on bench

Rest day...yeah, right!

Yesterday (8/28) was a scheduled rest day. I decided to take a bike ride with my daughter in tow behind my bike. Ended up going six miles in 24:36.

Good way to train for the upcoming duathalon!

WOD

I scaled yesterday's WOD and still worked up a good sweat and some tires arms:

10 Handstand push-ups followed by 20 pushups on rings with feet on the barstool
40 Pull-ups
50 Swings with 35lb plate
60 Sit-ups
20 Burpees

Took about 30 minutes (there was a phone call in the middle of the burpees)

Murph

As Rx - run one mile, then do 100 pullups, 200 pushups, and 300 squats, then run another mile.

My workout - run one mile, do 50 pullups, 100 pushups, and 150 squats.

Time: 35:36

Did this over lunch, mid 80s, very nice day.

Pushups were the killer and the mile to finish it off included about 4 walks of 25-50 yards.

A new one!

WOD as Rx for time (presses 95lbs):
Run 800 meters, Shoulder press, 21 reps
Run 800 meters, Push press, 21 reps
Run 800 meters, Push Jerk, 21 reps.

My version: (all presses 65lbs)
Run 2/3 mile, shoulder press (21 reps)
Run 2/3 mile, push press (21 reps)
Run 2/3 mile, push jerk (21 reps)

Time 21:38.

Angie

Rx version is 100 pullups, 100 pushups, 100 situps, & 100 squats for time.

I did 100 pullups (different grips throughout), 5o pushups, then began breaking the exercises up, doing at least 5 pushups, 10 situps, and 10 squats, before moving to a different exercise. The pushups were the killer. I struggled many times to get 5 in a row.

Final time was 24:48.

Now on the the United Way Golf Scramble...I'm sure this workout did wonders for my swing.

Helen

As Rx Helen is 3 rounds of 400m, 12 54lb kettlebell swings, 12 pullups. My modified version is 1/3 mile run plus distance to & from basement, 35lb plate swings, 12 pullups.

My time was 13:20. Humid day, but felt very good!

See ya' Doc!

Final doctor's appointment yesterday afternoon...I was given the all clear sign!

Yesterday's WOD just happened to be Tabata This, the one that got this whole thing started! 40 days of inactivity defintely takes it's toll on your strength. This is actually the first time I've tabattad since February.

My numbers for pulllups 10,7,6,6,6,6,5,5, pushups 10,10,9,7,4,4,4,4, situps 9,8,8,6,6,7,6,6, and squats were 14,16,16,15,15,16,15,15. First WOD as Rx since gallbladder surgery!

Back into action

It's been 4 weeks and a day since surgery and I feel great. I've jogged a couple of times the past few days (2.25 mils in 20 minutes on 8/10) and 2 miles in 16 minutes on8/11) and did a few burpees and some very light thrusters yesterday.