Fran

6:48 PR

45 kg Thrusters
Pull-ups
21-15-9

New PR by 1:50.
Note : Index fingers on olympic bar marks is about right for Thrusters

Rest Day

Rest Day. I'm not too terribly beat up, but I think that I could use the day anyway. FGB takes a lot out of you, and I was quite sore last night.

My diet continues on steadily. Weight gain seems to have plateaued and I'm happy with the muscle that I've packed on. When I get back to Atlanta I'm going to dedicate one day a week to a long cross-country run in order to lean out even further.

Fight Gone Bad

254

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Way off PR of 291

Still hurt though.

My WOD

Tabata Push-ups
Sit-ups
Squats

• The guard force is sleeping in the gym, so I have to workout in my room.

• Added Pinnacle's NoX2 to my diet. Still need to supplement with Omega-3 fats when I get back to Atlanta.

Helen

No time.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Still sick. The clock was making me go so fast that I almost binned the while thing. I turned the clock off instead and went though all of the movements. Good idea.

Rest Day

I'm off today. I've come down with a cold that has been going around. I've mitigated the symptoms with Cold-Ez, but my body is in no mood to be thrashed, as evidanced by yesterday's scaled attempt at Barbara.

Barbara

4:17
4:32
4:32

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

• Scaled to three rounds due to a cold that I've come down with.
• PR-ed pull-ups with 10 on first round
• Oddly sit-ups were difficult
  

WOD

20:08

30 Muscle-ups for time

Scaled to:
90 Pull-ups
90 Dips

It was not the MetCon challenge that I thought that it was going to be. Pure strength. Ended up doing sets of one on each movement at the end.

Heffernan's God's Workout article.

Fran

8:38

Was supposed to do Clean and Jerk 1-1-1-1-1-1-1, but I'm staying away from technical Powerlifting movements until I can get some coaching. I opted to do Fran instead.

45 kg Thrusters
Pull-ups
21-15-9

New PR by 2:07. Getting stronger.
Note : Index fingers on olympic bar marks is about right for Thrusters

Rest Day

An active rest day today. With the run this past week I felt that I wasn't so torn up that I couldn't at least do a small workout. I opted for my standard 15-min abdominal workout. I was shocked when I blew right through it with no great effort. I haven't done a strictly ab workout in 5 weeks, so I was surprised how strong my abs had become from doing the CFT WODs.

There are very few isolated abdominal movements in the CrossFit inventory, but I suppose all of those L-shaped pull-ups, kipping pull-ups, back extensions, knees-to-elbows, and other multiple muscle movements have recruited the core muscles as part of the movement. CrossFit continues to both amaze and scare me at the same time.

WOD

12:45

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

• Sub-ed 4' kip-ed push-ups for HSPU
• Good work-out. Not as bad as I initially thought. My pull-ups are coming along fine. I need to work on the gymnastics moves.
  

WOD

Four rounds for time:
Run 400 meters
Rest 2 minutes

1:20
1:15
1:06
1:14

• 4% grade

• This as basically a very easy triathlon speed workout. No great deal for me, but I'm sure the powerlifters were struggling.

Fight Gone Bad

291

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Video of workout

Sub-ed 35 Kg on SDHP and Push Press
Sub-ed 24" box

Rest Day

Complete Rest Day today, no active recovery.

Nate

10 Rounds

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

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

Sub-ed 4 Pull-ups and 4 Dips for each Muscle-up
Sub-ed elevated push-ups off 24" box for handstand push-ups

Nicole

10 Rounds

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Run on 2% grade

My first round max was 7 pull-ups, so I stuck with that for all of the rounds

A note on diet: I've been taking in about 150+ grams of protein every day in the form of shakes. I'm making these with ice, bananas, whey protein, low fat yogurt, skim milk, and peanut butter or cinnamon. I addition to the 2-3 of these that I consume I've been augmenting with the leanest meat that I can find from the kitchen, as well as fruit (green apples, grapes, bananas) and vegetables.

I'm drinking bottled water and have cut out sugars and starches as best as I can. That means no rice, bread, potatoes, desserts, cookies, etc... All of those things I used to eat on previous deployments.

I did take a step backwards today and ordered a pizza at the airport because I missed lunch. I tried to get the guy to hold the cheese but it was beyond his comprehension. I ended up eating only half of it and tossing the rest. Oddly, I was full after half.

Fran

10:55

Was supposed to do Snatches 1-1-1-1-1-1, but I'm staying away from technical Powerlifting movements until I can get some coaching. I opted to do Fran instead.

45 kg Thrusters
Pull-ups
21-15-9

The Thrusters are a bitch, but there's a good bit of technique in them as well. I can see why this is a CF staple.

Rest Day

Full-on rest day.

I'm eating several times as day, at least every three hours. My diet is going well. I'm consuming 2-3 protein shakes a day comprised of ice, skim milk, whey protein, peanut butter, bananas, raw oats, and low-fat yogurt. Aside from that I'm eating the leanest meat out of the kitchen that I can find, which is normally beef or chicken kabobs. Also carrots, fruit (green apples, bananas, grapes), oatmeal, raisins, and almonds or walnuts. I'm happy with the diet, although I've begun to question the oats.

Sleep: easily 8 hours a day.

On the bureau scale I was 103 kg clothed, and I'm guessing my bodyfat is 10% or less.

In terms of strength, I'm seeing huge improvements every week. Pull-ups and dips are increasing almost daily. Again, the goal is 15 reps for three sets of each during the warm-up.

Michael

16:03

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

Sub-ed Good Mornings for Back Extensions
Treadmill 2% grade

I felt a little weak going into the workout. Pull-ups and dips were a little weak. I've done four days on now, so tomorrow will be a total Rest Day.

Tommy V

23:11

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Sub-ed 35kg for the Thrusters
Sub-ed Towel Pull-Ups 21-15-9

WOD

5K, 16:08 "All in"

I screwed up. I did the 6-mile run yesterday as an Active Rest Day, and woke up this morning to find a 5K as the WOD. I contemplated doing a tabata gymnastics workout instead but figured that would probably be the WOD for tomorrow, so I stuck with the schedule and sucked it up. No one said CF was easy.

CF Warm up: I up-ed the dips to 13, and am doing sets of 10 pull-ups. The goal will be to do 3 sets of 15 each.

Active Rest Day

6 Miles, 35:45

Nice smooth run with some 1 min intervals thrown in.

Lynne

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

37

Bench Press (90kg.) 1, 2, 2, 3, 1
Pull-ups 7, 7, 5, 5, 4

7 pull-ups - PR

Grease The Groove

The published WOD was Hang-Squat-Clean 3x3x3x3x3x3x3. I don't feel confident enough in my powerlifting skills to do that safely. That, plus my lower back was very tight from the Deadlifts yesterday, so I opted to do pull-ups and push-ups all day long. I even did some sets with my body armor on, which adds a bit of a challenge.

I'll do the WOD tomorrow, and I'm off on an embed on Monday, a Rest Day. Perfect.

Diane

10:10

21-15-9 reps of:
100 kg Deadlift
Handstand push-ups

- Sub-ed Piked Push-ups off a 24" box

- Got through the deadlifts doing sets of 3-5. I need to get some Powerlifting coaching to unscrew my form. The deadlifts are stressing my lower back a little.

Rest Day

I really needed this Rest Day. The last three days were particularly hard and I'm fairly sore, especially my hamstrings. I attribute the hamstring issue to years of running that have developed guitar string-tight muscles, and the daily Good Mornings are putting stress on them. Other than that, just general soreness. I'll take the entire day off from training, as I'm not even thinking about an active recovery day right now.

Back at it tomorrow morning.

Cindy

Completed 18 rounds in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Filthy Fifty

37:00 mins:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

- Sub-ed Knees to Chest vice Knees to Elbows
- Sub-ed Good Mornings vice back Extensions
- 12" box jump vice Dbl Unders.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

The white board got erased so I'm not sure what my weights were.
Deadlift: 100 kgs
Dumb bell bench press 25 kgs
Clean ?

Rest Day

I'm reconstructing the log, but I believe this was a full rest day; no active recovery.

Angie

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

The white board got erased so I don't know my time.

Passed on the 100 pull-ups and jsut did the other three.