Tuesday 080722

Push jerk 3-3-3-3-3 reps

105-110-115-115-120

felt super strong after the 120. i think i can go up, but i didn't try then in case it was overconfidence. had a little rage to fuel me today, so that helped me push up hard.

Friday 080718

Weighted pull-ups 1-1-1-1-1-1-1 reps

70-70-72.5-75-77.5f&75-75f&72.5f-70f&70

Wednesday 080716

Deadlift 5-5-5-5-5 reps

205-215-215-220-220

220 is 90% of my max

Sunday 080713

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

21:20

its a dousy (douzy?), that's for sure. of course subbed real HSPU for L-style on 3 ft. platform and tucked my legs up with knees bent for LPU.

there were some other guys down in the gym who i had seen doing CF type stuff before. they were doing the WOD today, but add a lot of stuff. apparently they don't do anything for time, however, which i have come to realize is a serious component of the fitness aspect of CF.

Monday 080714

Four rounds for time of:
Run 400 meters
50 Squats

14:00

as rx'd. on treadmill. just found the exact route for an outdoor 400 so will do all 400s outside from now on.

Thursday 080710

Run 10 K

Ran for exactly 1 hour, so it was probably a little over 10K. Felt good.

Wednesday 080709

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 080619

210
110
+245
=565

+20 from last time, but i felt real good. kinda like i coulda done more...

Tuesday 080708

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

27:13

almost 2 minutes off of my last time. this is probably my favorite WOD and definitely my new benchmark WOD to gauge my progress.

Thursday 080703

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

finished 14 and 1 p-u of 15.

finished 13 and a little more last time.

Wednesday 080702

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

scaled: 95 pounds for all exercises

31:15

i knew that i wasn't going to make any speed records with this WOD. but my forms were all good and i finished and i feel worked, so i'm happy.

Tuesday 080701

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

s.p. 100-100-100-100-105
p.p. 105-110-110-110-115(1 each)
p.j. 115(1)-100-95-90-90

the tragedy of working out by yourself is evident. i did each of the push presses with only one rep instead of 3 and the first set of the push jerk the same way, when i suddenly realized that i had majorly messed up. i worked out my shoulders good though. 45 min run in the am with bobby