Thursday 7-31-08

Kick boxing in the AM!!! Burns were abs. Kicked my butt, but it felt great to sweat!!!

Tonight's WOD: Run 6.2k

Wednesday 7-30-08

Coming off food poisoning. They say there is no such thing as the stomach flu, but that the average American gets food poisoning once a year. Don't have the strength or energy to exercise. I'll definitely do something tomorrow. Probably kick boxing - those bastards debited my account a day early and I got dinged for it! Maybe tomorrow will be a 5k for time... Hmm...

Friday 7-25-08

Rest day.

Active rest because I got the keys to my new place!!! WOO HOO!!!

Thursday 7-24-08

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

See comments for scaling.

Post rounds completed to comments.

Wednesday 7-23-08

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

Post loads and body weight to comments.

If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 beginner pull ups or 5 rounds of 10 jumping pull ups.

Tuesday 7-22-08

Had to post something so, here's a CFQOTD:

"The squat is the key to strength and conditioning. It is the sine qua non of barbell exercises. I usually go so far as to tell new trainees that if they are not going to squat, they should not even bother to train. No other exercise changes so many things about the body in so short a time as the squat. To omit squats because some uninformed fool said they were "bad for your knees" indicates that you probably didn’t want to do them anyway, so it's just as well." - Mark Rippetoe

Monday 7-21-08

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Low number of reps, so go as heavy as you can with the amount of weight you have available.

Saturday 7-19-08 Park WOD

AMRAP 20min:
400m run
10 db deadlifts
15 push-ups
20 mountain climbers

Friday 7-18-08

Kickboxing in the AM. Inner thighs sore from Wed. squats. And upper abs still REALLY sore from the L pull-ups on Tues. That brings us to our CFQOTD:

"I believe in long, slow, after-WOD soreness that lasts for three days." - CrossFit Affiliates

Thursday 7-17-08

Impromptu rest day. Went to get haircut, got home late, had no motivation.

CrossFit quote for today!

"At CrossFit we teach people how to move their bodies, not machines. That’s for starters." - Greg Glassman

Wednesday 7-16-08

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Last night's WOD - First post ever!!!

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

Post time to comments.