Killer bodyweight WOD

Today was:

3 rounds for time of,
10 Pull ups
15 Push ups
20 Air Squats
25 Box jumps (20")

It took me 6:03 to get this WOD done and it was awesome. I was thinking about what to do for my workout and I had programmed this for my gymnasts and decided I'd give it a go as well. I remember a CrossFit radio segment once where the owner of Wasatch Crossfit said at least once a week he laid it out on the floor with some sort of "cardio". I decided today that I'd push when I'd normally stop and I gotta say it sucked but it was worth it.

swing burp swing burp...

Today I did 4 rounds of a couplet of 15 american swings with a 24kg KB and 10 burpees. Wow did that ever suck! It took me 5:22. It was funny because at the end of the 1st round beginning of the 2nd round I was contemplating maybe 5 rounds...HAHAHA it's been about 15 min since I did the workout and I'm still dripping sweat across my computer keyboard! I hope something doesn't short out.

Heavy Thrusters!!

I did the CF Mainsite WOD yesterday. 6 singles of thrusters. I got up to 90.5 kilos which is approx 199 lbs. I still have to work on my shoulder flexibility to be able to hold the bar in the rack position because it kills my wrists.

When I got to the gym there was an Olympic lifting coach helping out a guy. It was fun to talk to a couple of guys at the gym that were past the bodybuilding cookie cutter workouts.

Pull ups galore

Todays workout was 5 dead hang pull ups and 5 kipping pull ups I took about 1.5 min rest between each set, I stopped the workout at 15 min. I got 76 pull ups done total. Good fun!

workout 7-3-09 OUTSIDE WOOHOO

Today I did a modified version of the CrossFit Mainsite WOD "Randy"

75 Power snatches for time with 75#

I didn't have a barbell to do this with so I did 76 KB snatches with a 53#KB. The awesome thing was I got to go outside on the deck to do it!! The workout took me 3 min 17 sec