Crossfit WOD - Monday 100830

Appetizer:
1mile easy run on threadmill
3x
- samson stretch @ 15 secs
- 10x pull ups
- 10x sit ups
- 10x push ups
- 10x squats

Light stretching

Entree:

21x Right arm Turkish Get Ups @ 12kgs KB
21x Left arm Turkish Get Ups @ 12kgs KB
10x Sots Press @ 45lbs

15x Right arm TGUs @ 16lbs KB
15x Left arm TGUs @ 16lbs KB
21x Sots Press @ PVC pipe (gotta work on flexibility and ROM)

9x Right arm TGUs @ 16lbs KB
9x Left arm TGUs @ 16lbs KB
21x Sots Press @ PVC pipe

Dessert:
Foam roller
Ham string stretches (first time in a long time I can do a hurdler's stretch! woohoo!)

~~~
Carnitas burrito @ Chipotle

Room workout

Stretching esp groin and hamstrings

50x squats with bag of winter clothes

50x sit ups (my sit ups have all become with slight bent legs, unweighted, beyond-toe touches)

been a lazy day, and just wasn't in the mood to do the WOD (5-5-5-5-5 back squats)

bleah. tomorrow will be a rest day then go all out on Tues, Wed before a weekend away in AMS

Crossfit WOD - Saturday 100828

Appetizer:

2 miles easy run on thread mill

2x CFWU

Entree:

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 45 pounds
Push jerk, 45 pounds

8:31 mins

and because I skipped yesterday's WOD...

did extra rounds of 15-9-6-3 reps rounds of:

SDHP, 65lbs

Push jerk, 65lbs

FUN! will def push for 65lbs for the full rounds of reps

Dessert:

Walk home in the warmth of the Chicago summer sun!

~~~

Chinatown!

REST DAY

travel day...

Crossfit WOD - Tuesday 100825

Appetizer:
1 mile easy run on threadmill
3x
- Samson stretch @ 20secs
- 5 pull ups
- 10 squats
- 10 sit ups
- 10 push ups

Entree:
"Test 3" scaled

8 Intervals of:
20 reps squats as fast as possible + 20 secs rest

4mins max reps lowered muscle ups
18 reps

Dessert:
nothing (really gotta start stretching AFTER WODs)

~~~
Warm Spinach Salad at The Loop Bar & Restaurant

Crossfit WOD - Tuesday 100824

Appetizer:
Quick stretch
10 min easy run @ 5.0 speed

Entree:

(Pack scaling)
5 RFT:
30x jumps (bottom of NLF signage letters ~ 16inches from fingertips reach)
25x squats
20x sit ups
15x pushups
10x pull ups

24:14.04 mins
This is one crazy work out. Watch out for those jumps!

Dessert:
Hamstring stretch

~~~
Punch Pizza!

REST DAY

Went to the gym to do some static and dynamic stretching,
2 sets of strict pull ups,
some oly bar lift drills,
and foam rolled that back to a state of pretty-goodness

Crossfit WOD - Sunday 100822

Appetizer:

Easy run to Roosevelt park with R and MaxTheDog

Beautiful morning to be working out outside!

Entree:

400m walking lunge (88-87-88-86 steps)

18:17 mins

Dessert:

walked home. KingSpa.com

~~~

BiBimBap!

Crossfit WOD - Saturday 100821 (backdated)

Appetizer:

Easy run to Roosevelt Park

Entree:

25-20-15 rep rounds of:
- Knees to elbow
- 1.5ft box jumps
- Burpees

Not timed. haven't said "fuck" so many times in a WOD before. i hate burpees.

Dessert:

walked home

~~~

Gatorade

Roosevelt Park Work Out

Appetizer:

Easy run to Roosevelt Park

Entree:

40x pull ups

50x dips

50x squats

6x 20sec sprints with 40 sec rest

Dessert:

Walk home

Point out Metro Correctional Center to tourist on Van Buren

~~~

Myoplex Lite Protein Bar

Leftover pasta

Crossfit WOD - Monday 100816

Appetizer:
Half mile run @ 5.5
2x
- 8x, 5x pull ups
- 10 sit ups
- 10 pushups
- 10 squats
- 10 dips

Entree:
Three rounds for time of:
30x Wallball shots (10foot target) @ 14lbs
30x 45lbs Squat snatches (movement initiates with barbell below the knees)

15:30-ish mins (used clock to time)


Dessert:
nada (had to bust to get to dinner on time)

~~~
Salmon Caesar Salad with extra anchovies at Monte Carlo

Crossfit WOD - Friday 100813

Appetizer:

Stretching

Arms swings

3x 10 push ups, 10 squats

Entree:

"Annie"

50-40-30-20-10 reps of:

-half tuck jumps

-situps

10:22.4 mins

Dessert:

shower

shoulder stretches

~~~

Ruxbin tonight!

Crossfit WOD - Thursday 100812

Appetizer:

Jog to LA Fitness. Felt really good even at a pretty fast pace

Stretching

3x - 5 pull ups, 10 squats, 10 sit ups, samson stretches

Entree:

"Coe"

7 RFT:

10 x thrusters @ 65lbs

10 x push ups

14:26.8 mins

shoulders felt tight, and did not feel like i had much energy. might have been the later work out time (9pm) or the light dinner or the travel day schedule, or that my body needs more rest... but powered through it anyway.

Dessert:

shoulder stretches

walk back home

~~~

Cheese and crackers

and a good night's rest

Rest Day

Much needed rest day... stretching 1 hr

Crossfit WOD - Tuesday 100810

Appetizer:
5 mins easy run @ 4.5
Stretching out the aches from past three WODs

Entree:
"adambrown"
2 rounds for time:
24 x deadlifts @ 135lbs (2nd round: 18 reps only)
24 x box jumps @ 24inches
24 x wall balls @ 14lbs
24 x bench press @ 95lbs
24 x box jumps @ 24"
24 x wall balls @ 14lbs
24 x squat cleans @ 65lbs

28:20.9 mins



Dessert:
Foam roller
Back stretches

~~~
NY Strip steak from Monte Carlo

Crossfit WOD - Monday 100809

Appetizer:
3x: CFWU (less dips)

Entree:
"SQT"
Three rounds with time of 3:52mins
10x 60lbs Ground to overhead
200 yard Shuttle sprint, 50 yards there and back twice (across NLF parking lot)

Dessert:
Breathing really hard on the ground
Talking about cars with Rob

~~~
Tuna Confit from Be'Wiched Deli - WOW.

Crossfit WOD - Sunday 100808

Appetizer:

1 mile run @ 5.5

2x CFWU

Entree:

20 minutes 5 rounds of:

7x 135lbs Back squats

10 steps (right hand) x 35lb dumbbell overhead walking lunge

7 Burpees

10 steps (left hand) x 35lb dumbbell overhead walking lunge

+ 1 x 135lbs Back squats

Dessert:

Quick stretch

~~~

Did this with RChan @LAFitness

Some big dude asked us "What are you guys doing? It's intense, man!"

Crossfit WOD - Thursday 100805

Appetizer:
Bikes to LA Fitness
1 mile run @ 5.0
2 sets:
-10/8 push ups
-10 push ups
-10 situps
-10 squats
-stretch

Entree:
30ish mins
3 sets:
-500m row @ 4
-30x 24 in box jumps
-20x back extensions
-15x 135lbs dead lifts (last set 20x)

Dessert:
Stretch
Bike home

~~~
Myoplex Lite protein bar + Water + Breakfast
~~~
Maintenance Required:
Right neck
Right shoulder
Right back

Crossfit WOD - Wednesday 100804

Amuse Bouche:
10 mins. run on tread mill @ 5.5 speed
3 sets: 10x push-ups, 10x sit-ups, stretch
technique work - barbell
- shrugs
- elbow-ups
- bar overhead jump squats
- snatch
- snatch + squat

Entree:
Snatch, 1 rep @95lbs
Clean and jerk, 1 rep @95lbs

3 rounds in ten minutes of:
6x Squat clean @ 95lbs
12x Pull-ups
24x single-unders

+ 30 extra single unders

Dessert:
Stretching

~~~~
Poached Chicken on Ciabatta from Be'wiched Deli was delish!