Rest Day

1oo day challenge - 11 burpees done just after midnight, remaining done for time at 9:45am - 20 burpees in 55 seconds YTD = 579 burpees

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

21,15,11,11,10,7

2400m & 75 pullups

100 Day Challenge - 30 today - 548 burpees YTD

Elizabeth

21-15-9
cleans
ring dips

got through 21, 15 cleans and 10 dips then had to quit to play with my girls!
time was about 15:30.

100 Day challenge - 29 burpees done for time in 1:45 - YTD 518 burpees

thrusters

1-1-1-1-1-1-1

CFWUx2
2 x 95# warmup
115,135f,135,145,150f,135,135
5 x 115#
CFWUx1

100 day challenge - 489 burpees ytd

Snow Burpees

rest day
100 challenge - 27 burpees done in the snow! - YTD 461

Barbara

did 3 rounds instead of 5:
20 pullups
30 pushups
40 situps
50 squats
rest 3 minutes b/t rounds

5:48, 6:45, 7:55

100 day challenge ytd 434

Crossfit total

took last 2 days off...trip to Springfield for Mallory's dance contest.

Today is the first time doing CFT, so I kind of guessed on my weights.

Back squat 225, 275, 275F
Shoulder press 115, 135, 140F
Deadlift 225, 275, 325F

CFT= 275+135+275=685
(the first 275 attempt was successful, but I'm not sure I got deep enough in the squat...so I tried again, got real deep, and couldn't get up)
100 day challenge - caught up YTD 408

What's for lunch today?

Hmmm....I think I'll do 105 burpees and do lunges for 250 feet with a 45# bar over my head...how about you?

Today's WOD as Rx -
five rounds for time
hold 45# bar over head do lunges, alternating legs for 50 ft
21 burpees
time: 17:36

shoulders got very tired holding bar overhead. I think I'm feeling the effects of yesterday's HSPUs!

day 22 complete - burpees YTD 336 (105 in today's WOD)

Upside down!

Had a cold today...stuffy nose and slight headache, not the best condition to be upside down, oh well!

Today's WOD for time:
15 Handstand push-ups 1 L Pull-up
13 Handstand push-ups 3 L Pull-ups
11 Handstand push-ups 5 L Pull-ups
9 Handstand push-ups 7 L Pull-ups
7 Handstand push-ups 9 L Pull-ups
5 Handstand push-ups 11 L Pull-ups
3 Handstand push-ups 13 L Pull-ups
1 Handstand push-up 15 L Pull-ups

All pushups were done as as HSPU using bands for assistance. I used parallettes for first 3 sets (39 pushups) and got greater range of motion. I did L pullups through the round of 7 pull-ups, strict pullups the next round, then used the bands for assistance for the last 3 sets. No kipping pullups done.

Very good shoulder workout. It felt good to be able to do the HSPU with the correct form, as opposed to doing a decline push-up like I would have done before using the bands. Nice investment!

Day 21 - YTD burpees 231

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!

front squats & 5k

first WOD at Depot.

CFWU x2

Front squats 5-5-5-5-5 (xd indicates arms crossed to hold bar - easier on wrist and able to do more weight)
95
115
125
115xd
165xd
115xd

Rx 5k (on treadmill) - alternating b/t running and walking on steep inclines - total time about 23 minutes covered about 2.25 miles...kept a good heart rate even during walking.

Day 10 - complete

Pullups

today's WOD was VERY HARD. I scaled and still only did 4 rounds...arms and grips are toast!!

did the following
3 25# DB pullups
5 dead hang
7 kip
3 25# DB pullups
5 dead hang
7 kip
3 20# weights with belt (negatives when needed)
5 deadhang (negatives when needed)
7 kip
3 20# weight (negatives)
5 deadhang negatives
7 kip

did a few more negatives trying to hold at the sticking point

No way could I have done 10 rounds....maybe later this year!

100 challenge - Day 8 DONE 6:15am

WOD 1/6/09

Scaled from main site to:

Complete four rounds for time:
Run 400 meters
15 towel pullups or negatives (alternating grip as needed)
15 pushups on parallettes (feet up on table or bench to mock HSPU - negatives as needed)

time 30:52

Day 7 of burpee challenge completed

Happy Anniversary!

It was a year (and a day) ago when I began doing CrossFit and eating in the Zone. So, has it worked? Decide for yourself...here are some happenings of the past year:

Began January 5, 2008. Tabata This. First workout in a couple of years. My arms were so sore I couldn't shave for a week. Still, a very exhilerating experience! I learned I'm not 18 anymore and I need to be a little careful working out.

First 3 months were great. Hitting many of the WODs for the first time...every day was a new challenge.

In February, I had a condition that required Prep H...not fun at all. Workout related? According to Dr. Mike, most likely due to straining while lifting. Complete recovery (so far) but he said it's a condition that could return...

In early April, I pinched a nerve in my back doing OHS, my arms and fingers were numb for a couple weeks. Saw Dr. Todd a few times for some sort of treatment. Complete recovery. I learned I have very little flexibility in my shoulders and OHS might not be for me.

May and early-June were pretty uneventful. Began to see more repeats of
WODs and was able to see improvement in my times and scores. Measurable gains are always a good positive reinforcement. In late June, I had my gallbladder removed. About six weeks of downtime. Worst part was being in on vacation in Cancun and not being able to play with my girls since it was a week after the surgery. Complete recovery.

Overall, I've felt better physically and mentally than I ever have. I'm certain my rapid recovery from gallbladder surgery was helped by my physical conditioning. I ran the half-marathon in Indy on November 1. Felt strong and had a much better time than the one I ran in May 2006, even though I only had 4 training runs of longer than 45 minutes.

I really noticed how good I felt throughout the year when I compared it to how lousy I felt in December 2008 when I took a couple weeks (no exercise) and I ate like crap. I felt tired, sluggish, and found it hard to concentrate.

Before this year, I had never stayed on any exercise or eating program (diet) for more than a couple months. I hate diets! In fact, I still contend, contrary to what my family says, that I'm not on a diet, I'm simple eating better. I've reduced my sugar intake (no soda for the past year...well maybe a sip now and then but water, milk, and occassionally tea are my beverage of choice). I've owned a bowflex for probably 10 years and have joined gyms mulitple times over the years but have gotten bored with both. I use the bowflex reguarly now (for bench press, deadlifts, and the bench for sit ups). So as I start my second year, I'm still drinking the Kool-Aid..drinking heck, I'm chugging it!

I do the WODs consistently. I'll check the website the night before to see what's coming the next day, and I have the WOD texted to my cell phone. A quote of Dave Castro sticks in my mind...he said you should "be a little nervous before your WOD"...in other words you know you are about to put yourself through about 20 minutes of grueling work! It would be easy to coast during a WOD and not push yourself, but when I gear up and give 100% during a workout, I get a lot more out of it. I love the hate the WOD, but feel so good when it's over.

My goal when I started this wasn't to get big muscles, it was to get into shape. After studying Coach's definition of what it means to be fit, I knew that was what I wanted. I do think I look better than I did (and that's a great by-product), but it's all about feeling better...and THAT, I have accomplished.

So what's in store for 2009...I'd like to stay healthy, do every WOD, get my first muscle up, and do a handstand, and beat my 11/08 time when I run in Indy in 5/09 by using only the main site WODs and CrossfitEndurance WODs.

Here's to a great 2009!

Death by Burpee...

I came across this while surfing tonight...one I've got to try sometime!

With a continuously running clock, perform one burpee the first minute, two the second, three the third, and so on until you cannot complete the prescribed number within the minute..

After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed burpees in the workout.

You may scale the workout down by subbing knee burpees or squat thrusts, or scale the workout up by wearing a weight vest.

Hang Cleans

CFWUx2 (pullups 10,10, dips 10,5) all else 15

Hang Cleans 1-1-1-1-1-1-1

135
155f 135
135
145f 145
145
145
150

very tentative. dumped the 155 failure.

Deadlifts (WOD 1/4/09)

done 1/4/09 - Deadlift 3-3-3-3-3

Did a few warmups (pullups, situps, samson stretch,dips) then worked up some deadlifts. Started at 95#, then 165#, then ramped up weights. Didn't keep track of how much was on the bar but the last two sets was all the weight I own.

Ended up doing sets of 3-3-3-5-7.

Day 5 of Burpee Challenge - all unbroken.

WODs

January 1, 2009 - modified Fight Gone Bad....testing the shoulder out...didn't want to life heavy weights. 25# thrusters, 65# SDHP, box jumps, 45# push press, burpees. Total 278. Felt good, but I could tell my endurance has taken a BIG hit over my layoff!

January 2, 2009 - With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute... continuing as long as you are able. Finished 9 full rounds plus 8 reps in round 10. 53 total reps. Man these things sneak up on you pretty quick!!

100 Day Burpee Challenge

Starts January 1, 2009.

1 burpee January 1, 2 on January 2, 3 on January 3...until we get to April 10 (day 100).

A little down time

The past couple of months have been pretty sporadic with workouts. Since I tweaked my shoulder in early November, I've been very cautious. Add in the fact that the half-marathon was a couple days before that, probably a little burnout in training for that, and you have a recipe for a couple months off!

Well, now it's time to get back with it. I started easing back into. Scaling WODs so I don't get too sore & don't tweak my shoulder. Eating more zonelike will probably help quite a bit, too. Over the holidays I like crap. Since, getting "back on the wagon" a few days ago, I feel pretty darn good!

I think there might be something to this!