Saturday WOD

Five rounds of :
8 (running) Ninja Sprints
8 ring pull-ups
2 cartwheels

Friday Night Lights

Five rounds of:
10 ring push-ups
10 air squats
3 stadium stair runs
4 hand stand push-up

Welcome Back, Robby! :)

Ninja Sprints 20 minutes: 8 seconds sprint, 12 seconds rest

Four Sets of:
10 air squats
10 push-ups *Ring push-ups if you have them 
10 box jumps

Robby, Where Are You?!

Three hour Bryan Kest "Power Yoga Master Class" tonight.
Just read the room will be heated and humid, like Robby's jungle trail. Love to have you all with me!
Should be an amazing experience (especially if I remember my towel).

Angie

Perform for time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

11th anniversary WOD

11 rounds of
9 ring push ups
11 jumping pull ups

Wednesday WOD

NinjaSprints are done, thinking about what for WOD.

Three rounds of
15 walking lunges, holding PVC pipe overhead.
10 chest to bar pull ups
100 m sprint
10 kettlebell swings

Tuesday's Torture

20 minute Ninja Sprints at 12 rest and 8 sprint or 20 minutes of running like the wind
Also...
Three sets of:
15 knee to elbow pull-ups
20 burpees
15 sumo- dead lifts (calling for 95# I managed 45#)

WOD Saturday

"Angie"

100 pull-ups
100 squats
100 push-ups
100 sit-ups

Wod

Ten rounds of five pull ups, five ring push ups.

Weekend WODs

Saturday
Another day in the gym pyramiding squats, leg presses, dead lifts and lats. 

Sunday 

Stretching the legs and lats yoga style. Felt mmm good after yesterday!

I want to go Paleo

"Our household eats strict a Paleo diet. This means meats, veggies, berries, seeds and nuts. Since changing to this lifestyle, my husband has lost 20 pounds and all of my training has improved. Our favorite dish is cauliflower rice, eggs and sausage."


http://blisstree.com/move/that-girl-meet-crossfit-athlete-and-ironman-annie-malone/

WOD

10 rounds
50 meter sprint* (walk back)
3 handstand push ups
15 sit ups

*Beach sprints if you have access to one

Today's WOD... 45 minutes of kiting!

WOD

First minute, do one pull up, second min, do two. Continue until in the nth minute you cannot complete n pull ups. Report to blog your n.

Get some!

WOD

Ninja Sprints on stationary bike. Eight seconds printing, 16 second recovery. 20 minutes.

Buy the MyWOD app (for iPhone) and use the tabata timer.

Post Mortem 8.10.12

We killed four sets of:
800 meter run (with sprint of last 100 ala Mr. Stamper)
10 pull ups
70 push ups

This weekend... 

Everyone run for 40 minutes.   Preferably a trail run.  Golf 9 holes.   Get in a bike ride sometime over the weekend. 

Cheers, 

R

WOD

Giving the legs a rest today.
Five rounds of 10 pull-ups, 10 75% body weight chest press.

Mikey's new name

NINJA

The Ingrid

I completed the first three and a half sets in approximately 12 minutes, then sprinted a few blocks to get some gauze and saline for my split open-to-the-bone partner (who had been rocking and would have killed ten sets, easy). Received a recovery period for a couple of hours at the ER (Ah, the hot chocolate was yummy) and headed back to the park at twilight, finishing the workout in an additional 16:33.

Injuries are beyond frustrating; whether quickly obtained from the simplest motion, or an extra long workout. We're competitive enough to let them go to our heads, at times. It's not just me, right? So let's run, lift, and pull up when others can't; carrying them with us, along for more rounds.

I was extremely motivated to complete the workout after the ER. My partner will annihilate this, and other workouts soon.
Take that, box jumps!

Post Ingrid Report

Ingrid took me down. Hard. Used a 28.5" box rather than the prescribed 28". That 0.5 inches, that one centimeter, caught my foot (40th rep!) and dropped my shinbone to the hard metal. Grinded out enough meat to require eight stitches of repair. My surgeon, however, is totally psyched to start Crossfit next month, as he'll have enough money saved to join a box. Loved that bastard, as he loved me.

Note that my workout partner, after getting me safely to the insane xfit doc, went back to the park and finished the remaining 60 box jumps, and the rest of the workout. In my honor. Boom shark attack, Ingrid!

WOD for Thursday

The Ingrid:

10 rounds of

10 28" box jumps (picnic table)
10 air squats
10 Kettlebell swings
10 pushups

Deadlifts. Five sets of five reps.

1. If you haven't read Ripptoe, go read Rippetoe: http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738

2. See 1.

Fireman Mike said to do :

5 times of

10 pullups
20 sumo dead lift high pulls
400 meters of life sprints.

Well, Sorry Mike, but my knee hurts (and has been for 2 months) so I want to lay off the flat running until trail running heals me.   My forearm hurts (and has been for 3-4 months), so pullups don't excite me.  That leaves dead lifts high pulls with a flat bar.  I probably should have done that one...

Instead, I went back to my tried and true:

P90X-2 Core..  And man does it feel good.  Tony Horton Rocks.  

My plan is to do Mike's concoctions a couple of times a week.  Keep posting them Mike.   I didn't play today, but I will in the future.

Tomorrow.   I think I will mountain bike, and give my knee a rest unless Mr. Snow agrees to run my trail with me!

Cheers,

Robby

This is for all my grinders!

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Workout for tomorrow?

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

HealthyWage affiliate

http://healthywage.com?ap_id=mkl42