Cross Fit Week 1

Rx'ed:

21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

My version:

CF WU: 2x10 of samson stretch, overhead squats with broomstick, sit-ups, pushups, dips

21-15-9 of
17 lb breaker bar hang clean and snatch
Wimpie pullups
We also worked on clean form. Eric and I don't know good oly lift form, so we are practicing with our breaker bar until we can get some lessons.

Completed on 07/01

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

15 rounds  

7/1/06 CFHQ WOD as Rx'd
Overhead squat 3-3-3-3-3-3-3 reps

3x75
3x85
3x95
3x105
3x115
2x115 (missed third rep)
3x115
-all rock bottom squats

Rx'ed 

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Run 400 meters each round for rowing substitution.

Mine:

Usual CF Warm-up

3x
400m run
31x55-45-45lb BP (I'm not even up to half my weight for that many reps yet!)

After the workout, I tried a hanging pull-up to measure my progress. I can get almost half way! Can't wait to really do a pull-up!

Edit: I forgot... the core part of the workout was about 16 min.

I feel like if we're really gonna do this, we need to start posting pics of people doing badass things.

My contribution is our very own Trixie doing something that inspires the hell out of me: http://www.beginnertriathlete.com/discussion/photos/show-album.asp?albumid=2678&photoid=14942

You did 4 rounds in 13 and a half min!!!! Damn, girl! Way to go!!! I thought I was doing pretty well with my time....

And for the record, that photo isn't me! I wish. But when I can do something that badass, I'll be posting it until you guys are sick of me!

7/4/06 CFHQ WOD - 21:22
21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

Good job everyone - looking strong!

7/6/06 CF WOD

Deadlift 1-1-1-1-1-1-1 reps

255-265-285-305-315-325-305

You gotta love CrossFit ME days!

x3 CF workouts for me this week:

Wednesday 060705

Three rounds for time of: (20"

Row 500 meters

Bodyweight benchpress 21 reps

Thursday 060706

Deadlift 1-1-1-1-1-1-1 reps (135,185,225,225,225,275,315 lbs)

07/08/06 

"Lynne"

Five rounds for max reps of:
Body weight bench press; 125lbs @ 12, 13, 12, 12, & 10 reps
Pull-ups; Body weight @ 10, 10, 9, 9, 9

I plan to do the dead lift WOD this week - it's one of my favorites.

Same workout, less weight

BP:10x60lb;8x65;7x65;7x65;5x65
Jumping Pullups:5,4,4,3 skipped last set due to a little pain in side of L arm that I felt I shouldn't push

aloha doc:

my 5k time was 23:04......  and do be careful with the deadlift.  form is probably the most important for this lift if using any weight than any other of the olympic lifts.  the broomstick is a great tool for developing this exercise as well as the front and overhead squats.  they're also great for the stabilizing core muscles.  you'll be hooked on the crossfit philosophy of fitness training and diet if you really work at it. 

The cat is interesting.  You'll begin to worry me if you use your cat for those kettlebell swings. 

Re the sports drop down, I requested they add it about 2 weeks ago.  :-)