At home today.  Did 2 rounds of crossfit warm-up without the pull ups.
Workout for June 24:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Since I don't have a ball at home, I subbed dumbbell thrusters for the wall balls.  Since I also only have a 10 lb set and a 5 lb set, I tried holding one of each in each hand for the first 30 thrusters.  This proved to be painful on my hands and very clumsy so I dropped the 5 pounders and stuck with a 10 lb dumbbell in each hand for the remainder of the workout.  I did my pull ups on our woodgrips with as much kip as the woodgrips would allow.

My time: 15:35

June 25 Workout:

I went for a run.  It was just a test run for my problematic knee.  I've been having it worked on, so I was testing it out.  Didn't have a timer, but it was roughly 30 minutes/ 5 km.  There was a bit a of walking near the end to ease the discomfort in my knee.

Warm-up x3:
Knees to elbows 10 reps, Dips 10 reps, Squats 15 reps, Back Extension 15 reps, Chin ups 12 reps.


Front Squat 3-3-3-3-3 reps
My weights: 85-95-95-100-100


Had to watch that my elbows didn't fall on my last 2 sets.  

Jeff stood me up today so he has to post his own results!  

Crossfit Warm-up x3

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

My time: 10:45
In the middle of my workout, I answered a phone call from Jeff telling me he was standing me up for out workout date.  Probably only took about 45 seconds.  I subbed a 30 lb dumbbell for the swings, but it felt a little too easy.  My HSPU were done with my feet on a railing -  again a little too easy.

So I am not doing that much better at posting my workouts!!  I forgot to post this one. Did this one at 11:00pm at home in the dark outside.  All pull ups were done on our woodgrips with a bit of a kip; real kipping is not possible on the woodgrips.
For Time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


My time: 15:27.  An improvement of 1:08 from the last time I did it on Apr. 6/09, and an improvement of 4:16 from the first time I did it on Feb 28/09

Our local gym, Millennium Place, has been encouraging a move toward crossfit-style training with a local "300 Workout" Challenge.  Obviously this is something we'd like to support, so today we gave it a run, and submitted our times for the friendly competition.


The 300 workout is 300 reps of 7 exercises, reportedly used by actors in the movie "300" to get their physiques ready for the big screen.  Here's a video demonstration of the 7 moves.  You must complete all repetitions of each move before proceeding to the next.


25 chin ups
50 deadlifts 135lbs
50 push ups
50 box jumps
50 floor wipers
50 clean & jerk, 35lbs dumbells
25 chin ups


Anyway, t'was brutal.  I lost 3-5 minutes setting up a floor wiper station, finished at 50:15.  Amanda fared much better, getting to end the punishment after only 35:31, scaling the deadlifts to 100lbs, and the floorwipers with a 45lb bar, and 20lb dumbells for the c&j.


One major difference between the video and our workout, is that we accidentally performed legitimate clean & jerks, using 35lbs in each hand. This added considerable challenge, we were only able to complete the 50 reps in sets of 3 . . . we'll be better of for it.

First PR (Personal Record) of the day was a little chin up challenge during warm up, witnessed by our friend Ryan Koehn.  Amanda took the high road and went first, hammering out a PR of 26, up 1 from her previous best.  My previous PR was a 21, months ago, and I would have been happy matching it.  However, with Amanda and Ryan watching, I somehow managed to squeeze out 28 . . . nice!  I'll enjoy being on top while I can.


WOD for today was Dead lifts, 1-1-1-1-1-1-1.  I started at 155, and ended up at 225 (beating my previous PR by 20lbs).  Amanda did 135-155-165-175-180-185, up 10lbs over her last PR!


QOTD - "I could have done more." - Amanda.

5k run at Nottingham Park, measured by Trailguru GPS.


Jeff 23:21
Amanda 23:04

150 burpees for time: 13:35


-Jeff

Amanda's Workout:
Warm-up 3 rounds of 15 reps each:
Pull-ups
Decline Sit-ups
Squats
Back Extension
Wide stance Push-ups (in place of dips so I could baby my collar bone/shoulder issue)


Workout:
Back Squat 1-1-1-1-1-1-1 reps
85x3 (warm-up) 95-100-105-110-115-120-120


Using lowest box, working on getting good form every time.

Yes,  it is way to overwhelming to go back thru my notes to post all my workouts since april! Starting fresh, hopefully I can keep up this time!

Tonight's workout: 
150 Burpees for time

My time: 13:07

Rallied with Jeff on the tennis courts this afternoon for about 30 minutes.