Rest Day

Active rest. Went to spin class today for one hour.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Scaled to Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

7 rounds + 5 Thrusters and 3 HPC

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

I decided to rest today.

Thursday was a rest day but I got after it Friday.

Friday 090925

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

My globo gym doesn't have a GHD machine and I took the warnings about going light to heart and did this WOD at 65 pounds. This was my first time doing squat cleans.

Scaled to puppies. For some reason I did 10 at the end.
For time:
55-65 lb Squat clean, 10 reps
25 Sit ups
55-65 lb Squat clean, 8 reps
20 sit ups
55-65 lb Squat clean, 6 reps
15 Sit ups
55-65 lb Squat clean, 4 reps
10 Sit ups
55-65 lb Squat clean, 2 reps
10 Sit ups

7:51

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

My shoulder has been hanging in there, but I think it's on the verge of healing and I don't want to re-injure it.

Deadlift

1-1-1-1-1-1-1 reps

Post loads to comments.

135, 155, 185, 205, 225(PR), 245(PR), 255(f), 225

My right shoulder was still tweaked from Daniel. So I took it easy.

Shoulder press 1-1-1-1-1 reps
115
Push press 3-3-3-3-3 reps
125
Push Jerk 5-5-5-5-5 reps
135

Post loads to comments.

Rest Day

I took yesterday off to celebrate my friends wedding and today is a rest day so I just relaxed and tried to rest from the week's WODs.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Scaled to Pack:
Four rounds for time of:
20 Glute-ham sit-ups - Subbed Swiss ball Sit-ups
15 Back extensions - Subbed Swiss Ball Back extensions

6:43

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Scaled to Pack:

For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

19:37

Front Squats

Front squat 3-3-3-3-3 reps

Post loads to comments.

135, 145, 150, 155, 165 (PR)

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.
Compare to 081209.

scaled to Puppies:

25-20-15 and 10 rep rounds of:
Knee Tucks
Sit-ups

5:50

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

I will do this scaled to:

Pack:
21-15-9
185 pound Deadlift
Barrier Handstand push-ups or bridged on feet

This was my first time attempting Diane scaled to pack. Ok So I tried this with 185 and got through the first 10 reps and hit a wall. I wasn't going to do it with any intensity. So I decided to scale down to 135. This was perfect. I thought I was going to pass out when I was done. I did lose some time taking the 25 pound plates off though.

21-15-9
185 first 10, 135 all remaining
bridged feet push-ups.

7:21

Active Rest Day

Even though today is an active rest day I think I'm going to make up one of the WODs I missed this week.

Introduction and Starting Stats

I started crossfit about 30 days ago. Since one of the goals of crossfit is to gather emphircal evidence this will be my contribution to the collection of data.