Crossfit WOD - 100930

Appetizer:

Got to NLF pretty late due to work, and was really hungry. rushed through warm ups which is never good... bleah.

jump ropes, Samson stretches, squats ham stretches, foam rolls, situps....

Entree:

"Ryan" Scaled:

5 RFT:

5x Progressive muscle ups

15x burpees

15:32mins - like most WODs, the simplest are often the hardest.

this was a good one. should incorporate more burpees into my warm ups/cool downs...

Dessert:

Foam rolled the kink out of my back... :P

~~~

Crossfit WOD - 100929

Appetizer:

can't exactly remember... but...

- jump rope

- stretching

- pull ups

- squats

- push press

etc

Entree:

"Jack"

AMRAP 20mins:

10x push press @ 95lbs

10x KB swings @ 16lbs

10x box jumps @ 24in

completed 8 rounds.

this motherfucker of a WOD killed me. felt like i could push more... if not for my damn lungs!

will def want to hit 10-12 rounds next time...

Dessert:

stretch, walk home

~~~

Origami

Crossfit WOD - Thurs 100923

Appetizer:

6x skipping rope - 40secs with 20 sec rest
2x CFWU

Entree:
Shoulder Press 3-3-3-3-3-3-3

95lbs - 115lbs for the rest


Dessert:
walking home in the rain

~~~
Everest on Grand - Freakin' good Nepalese/Indian food. LEGIT.

Crossfit WOD - 100922

Appetizer:

3x CFWU

+ lotsa shoulder stretching

Entree:

Modified "Chipper" & no wall balls, no rope climb

25 Walking Lunges

20 Pull ups

50 Box jumps

50 Single Unders

25 Bar dips

20 Knees to elbows

30 Kettlebell swings @ 32lbs

30 Situps

20 Hang Squat Cleans @ 45lb bar

25 Back extensions

Dessert:

Walk home in the rain

~~~

Dinner at Haute Dish. New. Favorite. Restaurant

REST DAY

AHHH........

Crossfit WOD - Wednesday 100915

Appetizer:
1mile easy run on the treadmill
general stretching

Entree:
"Kelly" Scaled
5 RFT of:
-400m run
-15x box jumps @ 20"
- 15x wall balls @ 14lbs

8:41mins.

felt good on this WOD! Probably could've upped the number of reps to 30, but was a little short on time.

Dessert:
walked back to the hotel in the rain and god drenched

~~~
AMAZING food at Bar La Grassa!

Crossfit WOD - Tuesday 100914

Appetizer:
Random stretches, push ups, squats, sit ups. just wanted to loosen up and stretch out the muscles.

Entree:
Pack scaling
Five rounds of:
- 5x on the rings, inverted hang, hold
- 10x ring pushups, 4" of the ground
Move slowly and methodically attempting perfect execution.

Inverted hangs were A LOT harder than I thought! Felt good and weird at the same time when holding the position. Gotta hold the core more so as to slowly lower...

Dessert:
Foam roll
Light stretching

~~~
Ming's Special Sammich! YUMS!

Crossfit WOD - 100913

Appetizer:

1mile easy run

3x

- Samson stretch @ 20secs

- 10x sit ups, back extensions, dips, squats

- groin stretches

Entree:

Scaled "Fat Fran"

15-12-9 reps of

- thrusters @ 95lbs

- pull ups (did not do weighted, wanted to work on total reps of pull ups)

8:32 mins

Still feeling a little sick. Congestion, and was really hard to breathe when panting. but pushed through with the WOD anyway. Took the weekend off to try to recover. Felt good enough to work out today.

Need to work on shoulder flexibility for thrusters and front squats. Can't get my elbows high enough for proper balance and posture.

Dessert:

light stretching

~~~

Haven't eaten yet at time of press

Crossfit WOD - 100909

Appetizer:

8min easy run

3x

- Samson stretch @ 20secs

- 10x situps, squats, back extensions, dips

- Pole squats

- General stretching

50x deadlifts @ 45lbs

Entree:

"Fran" Pack scaling

21, 15, 9

- Thrusters @ 65lbs

- pull ups (semi strict)

9:58mins

- felt sick with sore throat and a slight flu.

- need to work on my pull ups...

Dessert:

Groin Stretches

~~~

Haute Dish

REST DAY

REST DAY!

Crossfit WOD - Tuesday 100907

Appetizer:
10mins easy run on threadmill
3x:
- Samson stretch at 15secs
- 10x pull ups, bench dips, situps, squats, pushups, back extensions

Entree:

4 rounds of
- 40x row machine @ 30lbs
- 10x front squats @ 95lbs
- 15x situps
- 20x 20-ish inch box jumps

felt kinda crap and off coming back from a solid 5 day break.... decided to ease back into the routines.

Dessert:
back stretches

~~~
Salmon caesar salad from Monte Carlo

Crossfit WOD - Wednesday 100901

Appetizer:
3x
- samson stretch @ 15secs
- 10x pull ups
- 10x push ups
- 10x sit ups
- 10x squats
Stretching

Entree:
Pack
20mins AMRAP:
5x thrusters @ 65lbs
7x hang powercleans @ 65lbs
10x sumo deadlift high pulls @ 65lbs

12 rounds + 5x thrusters + 7x hang powercleans

felt AWESOME! this one was a sleeper WOD!

Dessert:
Groin stretches

~~~
Burger and beer at The Loop