Homemade WOD

shoulder sore...dang near hurts (went to Dr. Pete last week...he said take it easy and come back to see him in 2 weeks if not better...2 weeks is up on Tuesday...looks like I'm going back!)

WOD as follows, 3 rounds for time:
Squats 25-50-75
stair jumps (3 or 4 stairs each jump) 21-15-9
situps 21-21-21
jump rope 2'-3'-4'

Time: just under 21 minutes

Annie

no warmup done over lunch
50 40 30 20 10 double unders & situps

jumped rope 2x per double under...didn't get my first actual DU until 4th round. Need to work on those.

Time 16:17

squats, pullups, & dips

5 rotatations of one set of squats, one of pullups, and one of dips as follows:

squats 100,80,60,40,20
pullups 2,4,6,8,10
dips 2,4,6,8,10

Time13:48

did 20 squats in first set, then got a phone call (stopped watch, took call, restarted watch and WOD)

Last set of dips were 2,2,1,1,1,1,1,1...very difficult at the end!

catch up on posts

11/30 WOD Tabata something else pullups 6 (55), pushups 3 (44), situps 4 (42), squats 15 (132)

12/3 homemade WOD Tabata situps and squats (holding Isabelle) 20 on 10 rest 8x

12/4 five rounds for time of 10 35# plate lunges & 15 35# plates swings - time 5:10...great met con

WOD (scaled)

Scaled CrossFit WOD to:
65# (WOD 95#) hang power snatch, 15 reps
10 trips up and down stairs (400m)

Time: 17:58

Didn't feel like running outside so I subbed stairs and since I can't do much overhead weight, scaled to 65#.

Samson stretch, some OHS, and 25 situps to warmup.

Homemade WOD

shoulder still hurting...here's what I did:

25 chair jumps
25 situps off bench
25 squats
25 parallettes pushups with feet on bench
12 stairs (singles, doubles, triples X4)

time: about 10 minutes

50 situps while watching TV at night

400m & 50 squats X 4

12:36

Saturday 11/08/08

40 degrees - pretty chilly!