Rxd BABY!! Rxd

I just bought a 2pood KB and now have the ability to do more WODs as Rx, for an example "Nate"
15rounds + 6reps

I was trying to pace for 1min rounds for a total of 20rounds, but the swings did catch up to me. My last attempt at "Nate" was 13 rounds total with a 1.5 pood. My conditioning is going up well and it makes me happy!! Just need to work on the strength.

Here comes the Cert

10/26/2009 Monday

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

22:30 with 3:07, 3:40 and 3:45 as my splits for the 800s

10/27/2009 Tuesday

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

11rounds + 5KBS

10/28/2009 Wednesday

OHS 5x5

Today was supposed to be back squats, however, I do not have a rakc and can squat more than I can pull from the floor and get over my head

95-115-125-130-140

I should have attempted 145 but was unsure.

10/29/2009 Thursday

"Annie"

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

5:49

Double Unders unbroken and I need a faster cycle time with my situps to have a faster time.

Tomorrow Josh and I head up to Flag for the Level 1 Cert. It is going to be cold!!!. I am excited to see what I can learn from the best at HQ

Good Numbers

Wednesday
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

13rounds

I used 1.5pood again as I do not have a 2. It was only 1round greater but still a PR. I am really starting to understand in order to drop your numbers or increase your rounds there has to be no rest breaks.

Friday

Overhead Squat 3-3-3-3-3 reps

95-115-125-135-145

This is about the second or third time I have truly done OHS since starting CrossFit. Before I went to the gym I text Josh that I wanted BW as my 3rep max, then quickly text him back telling him that it was goin to be a long shot to hit that number. Well things felt good and I was really stable until I got to the 145 (which is my BW) The reps were not pretty, however, I was at depth, full extension at top and no bend in the elbows, that is all that counts. I wonder what my 1rep max would be?

Today
"Death by 10meters"

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

16rounds+13 10meters

I will tell you what, those guys at CrossFit Endurance do not mess around. This was my first crack at a CFE WOD, man was I done after this. I agree with Josh, it took alot out of my legs switching directions on each 10meters and then trying to POSE sprint by using my hamstrings and not my quads. Never-the-less it was a great WOD.

Tommy is doing awesome as well with his WODs. He si hitting them as hard as he can and is really working on his mechanics and consistancy of the same.

"Layne"

No, not a new WOD. Layne Jacob is the name of my son. He was born 07-08-09 at 3:58pm. He weighed 7lbs. 8oz. and was 19.5" long.
Thank you to everyone who showed their love and support by visiting us at the hospital. We love you all.

On Tuesday before he was born Tommy and I did "Tabata Something Else" this is how it turned out.

Pullups--15, 13, 11, 8, 8, 9, 8, 8=80

Pushups--12, 12, 10, 8, 8, 6, 6, 6,=68

Situps--15, 14, 13, 12, 12, 12, 12, 12=107

Squats--19, 15, 15, 15, 15, 15, 15, 17=126

Total=376

Tougher than I thought, my pulls and pushes need to be alot more consistent, next time goal is greater than 400

Today was a scaled version of "Nate" only because I do not have a 2pood KB, so I had to use 1.5pood. I did increase the reps from 8 to 12 in attempt to equal out the workload.

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

I did 12rounds with 2MU and 2HSPU.

Here is Tommy and his scaling