2knuckleheads.net

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 to low blood sugar in the morning. I don’t know, but I could only do 3 rounds:

1:58
2:01
2:12

I was awfully shaky and felt light headed so I didn’t push it. I want to be smarter about how I approach CF going forward. That includes diet and rest, and not hurting myself. Still… I’m not happy about not finishing.

I read an article called “The Hard Routine” that @johnymall tweeted that was just what I needed to read after this WOD. Basically, I can’t expect to make progress with CF or my health if I don’t make the commitment to eat properly and get the proper rest. There is no cheating in CF.

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…

Angie

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups (25 beginner)
20 Push-ups or 30 Box Push ups or 35 Wall Push ups (30 box)
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability) (25)

5:11 (15 seconds better than the last time I did Angie)

This was a rare morning workout for me. I’ve been doing modified WOD that don’t bother my knee, and I’ve been feeling better for it. I’m glad I rolled out of bed to knock this out.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.

I used 2 8 pound dumbbells – 20 pounders were just too much to do all the reps. I missed the target time so I’ll need to adjust next time.

6:02

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups (beginner)
20 Push-ups or 30 Box Push ups or 35 Wall Push ups (Box push-ups)
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability) (20 – still having knee pain)

5:26

Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.

This was my first WOD since my shoulder injury. 4:55

I’m glad to be back.

I’ve been sitting on the sidelines for 2 months due to injuring myself when I (stupidly) tried to do a kipping pull-up. It’s been difficult sitting out, but August was a very rough month with a lot, almost too much, going on.

I did a light version of a crossfit workout today: 3 rounds of 10 pull-ups (assisted), 10 push-ups and 15 sit-ups. I’ll be back on the WOD schedule as of tomorrow. No more trying to kip until I am really ready.