Archive for January, 2010

I’ve been doing Crossfit workouts at home off and on since last March, and decided it was time to step it up a bit. Crossfit has been enormously beneficial to my health and overall fitness, and I view the few hundred dollars I spent on this project as cheap health insurance.
The Basics
Dumbbells and some sort [...]

This was my second Fight Gone Bad. My first one was my 8th day of Crossfit. I was able to get through more of this without wanting to die.
For some reason I did the Buttercup scale even though I’ve been at the puppy scale. I’ll do puppy next time.
Buttercups:
Three rounds of:
Wall-ball, 6-10 pound ball, 8 [...]

“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
I’m a puppy so I did push-ups and pull-ups using my fabulous Elite rings
1: 6 / 3
2: 5 / 5
3: 4 / 5
4: 4 / 5
5: 3 / 4
Here’s a picture of me struggling with the push-ups

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Assisted Pull ups or Ring Rows as necessary.
I used 8# dumbells and beginner pull ups.
5:20 PR beat last time by 42 seconds.

This round of Crossfit WOD:
Muscle-ups 100104
Puppies:
Three rounds for time of:
5 Muscle-up progressions (Seated, Jumping or squat)
25 Squats
The other option is to sub 4/1 pull ups, dips to muscle ups. (I did this option… sort of)
I did this in 11:
===============
400m, GHD, Hip Extensions 100105
Puppies:
Three rounds for time of:
Run 200-400 meters (I ran 200m)
15 Sit-ups
15 Hip Extensions [...]

This was one of the most relaxing holiday seasons I’ve had in as long as I can remember. I didn’t have to open a new hotel or two and prepare to support the visitors to the CES show. I just went to work and came home to do what I wanted / need to here. [...]

Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do assisted or beginner pull ups.
I had a tough time this morning. It could be due to less sleep than I’d like or [...]

Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats
12.3 rounds, and that’s a PR for me.
The trick now is to not over do it and hurt myself again. Patience…