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