2 huge weakness

"Nicole"
20 minutes of:
400 meter run
max rep pullups

So I'm not a runner, never have been a runner and truly despise running. So I need to run a bunch more to beat that weakness out of me. On the days when we do low rep high weight type workout e.g. CFT, I absolutely love CrossFit however these high rep jobbies, not so much!! Now I do enjoy a few pull ups here and there but several sets of max reps, is well, another weakness. I felt pretty good on my 1st round, however after my 1st round of pull ups, running felt really awkward due to I'm definitely not used to having to concentrate on making sure my arms stayed in rhythm with my legs, I seemed to have almost no strength left to hold them in a decent running position. So I'm superficially glad for this workout because it's helping me eliminate weakness. I still despise running!

Pull ups
1. 12
2. 10
3. 4
4. 5
5. 8
6. 6
7. 2

Elizabeth

So today was a great workout, lots of serious heavy breathing and a quality sweat angel on the mats. "Elizabeth" definitely whooped me.

I modified the workout because I didn't have a 135# barbell. So I used a heavy wooden floor beam. Video of 1st set of cleans is below.

I also didn't do ring dips, I did bar dips with a bunch of bungees. I've decided that I'm going to get bar dips back!! I've had serious problems with bar dips since I tore up my shoulder in high school (20 years ago), lots of pain every time I've tried them. So today, I decided to get them back. I used 10 heavy bungees to help me. I plan to take 2 off every time I can make 20 without pain.

"Elizabeth" 7:46
21-15-9
135# cleans
ring dips

Crossfit Total

So today I did the CrossFit Total! One of my favorite benchmarks. I went to a little gym in Cranston RI called "the Gym". It seems like a globo wanna be, it had lots and lots of machines, more than the Planet Fitness in Manchester, however "the Gym" doesn't really keep up their equipment, it looked kind of beat up. There were a couple of benches, and one squat rack which luckily for me was free for me to do my workout.

Anyway here's what I did
Squat: 135x5, 225x5, 265x3, 315x1
Overhead Press: 95x5, 115x5, 135x1, 155x1 which felt heavy, and 165x1 only 10lbs less than my PR before I tore my supraspinatus.
Dead Lift: 135x5, 225x5, 315x3, 365x1, 405x1 (former PR), 435x1 NEW PR!!!

This was fun today!

Finally worked out again

Ok today I finally got back in the saddle. I scaled the Wed WOD and did regular push ups, regular pushups and I started with pullups instead of pushups. 12:55

15 pullups
1 pushup
13 pullups
3 pushups
11 pullups
5 pushups
9 pullups
7 pushups
7 pullups
9 pushups
5 pullups
11 pushups
3 pullups
13 pushups
1 pullup
15 pushups (I don't ever remember feeling 15 pushups be that hard!!)

1-17-09 workout

I did a severly watered down version of the main site wod and it still kicked my butt!! I've gotta get better at pull ups!

Tonight I did
10 situps
10 arch body rocks
20 thrusters w/1-53# KB
20 pull ups 2x10

15 situps
15 arch body rocks
15 thrusters w/1-53# kb
15 pull ups 1x5,1x10

20 situps
20 arch body rocks
10 thrusters w/1-53# kb
10 pull ups 1x10
12:48

Workout 1-14-09

For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips.

This WOD was tough!! Because I worked out at Planet Fungus (Fitness) I didn't have access to rings and I still can't do dips anyway due to bad shoulders I subbed pushups for ring dips. I can't imagine how sore my hands/forearms are going to be tomorrow. I was never a fan of the hook grip but today made me one.

I started with some joint mobility and a few pushups for warm up then jumped into the workout.

I broke up the 1st set of cleans 10 then 5 and the pushups 15 and 15, the 2nd set of cleans I did 9 then 6 (this is where I started to be happy for the hook grip)and proke up the push ups 15 then 9, the 3rd set I did 5 cleans the 4 and the pushups I did 12 then 6, the last set was 6 cleans and 12 pushups without breaking them up. I finished it in 15:31

It was an awesome butt kicking!

Workout for 1-13-09

Virtual Shoveling? This was a crazy exercise, but true to crossfit form it's a movement that will definitely help increase work capacity. I did the first 3 sets of the workout before I knew my grip wasn't going to hold up. I'll definitely finish this one the next time it pops up!

Tuesday WOD

This one was a cool workout, it was pretty hard but I felt like I was better able to push harder and stay working with a little less rest.

Run 400 m
15 Handstand Pushups (modified-pike pushup feet on 24" mat)
2 ascents up 15 foot rope
16:52

Sunday WOD

Sunday Wod...

Dead Lifts
5x3

185
225
275
315
365 - 3 rep PR!!!

I love deadlifting! Next time this one pops up I'm going after 405!!