WOD

11 Rounds and 10 Thrusters

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

• Very hard workout. It seemed to go on forever.
• I went through the thrusters without much issue, but the pull-ups I was resigned to doing sets of one at the end.
• Rest Day tomorrow!! I need it because I was wiped at bagpipe practice later in the day.
  

Karen

8:03

For Time:
150 Wall Ball Shots - 20 lbs

• Not bad. My last Karen was 6:15, but I think that the ball in Baghdad is lighter.
  

WOD

Thruster 1-1-1-1-1-1-1 reps

60kg - 60 - 62 - 62(f) - 60 - 60 - 60

Need to keep bar on top of chest and not away from body. Wrist flexibility

Rest Day

Rest Day today. Legs were very sore yesterday after the 1+ hour run.

WOD

1 Hour run.

I'm in Knoxville, TN for the weekend and it's conducive to do the weekly run.

Amazed at how fast and strong I was. I ran the route quicker than I had ever run it, and blew up and down hills effortlessly. I kept waiting for the bottom to drop out, but it never came. This is some of the fastest I've ever run in my life.

WOD

Deadlift 3-3-3-3-3 reps.

Maxed out at 140 kg (308 lbs)

• Happy with that after yesterday's Angie.
• Heading to Knoxville for the weekend. Plan to do a long run tomorrow, and then a Rest Day on Sunday. Back at it on Monday
  

Angie

26:36

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

• Was reduced to doing jumping pull-ups
• Sit-ups remained more difficult than they should be
  

Rest Day

Back on track with my CF schedule. Rest Day today.

I'm pretty sore from yesterday's MetCon. We're having fun now.

WOD

172

95 lbs Thrusters
225 lbs Deadlifts
Burpees
24" Box Jumps

20 seconds on / 30 seconds off
5 Rounds
Number of Reps

My first MetCon workout in ATL. Good effort.

WOD

Back Squat 5-5-5-5-5 reps

80-80-90-90

First day of working with proper technique.

WOD

Shoulder press 3-3-3-3-3 reps
50kg - 50- 55(fail)- 50- 50

First workout in CF ATL.
Worked on basic Oly moves and kipping pull-ups.

Rest Day

Got into Atlanta this morning. At the gym tomorrow.

Active Rest Day

Traveling back from Baghdad and Dubai. Tabata push-ups and sit-ups in the hotel room.

Rest Day

RestDay. Traveling back from Baghdad, sort of :) Sandstorm.

Karen

6:15

Wall-ball 150 shots
for time:

Last CF workout in Baghdad for 6 weeks.
Five days straight of CF - I was so sore last night I could barely sleep.
36 hours off. I'll try to get to CF ATL on Friday afternoon

Nancy

15 mins

5 Rounds for time:

400 meter run
Overhead squat 95 lbs x 15

• Did .40 @ 2% on the treadmill at a nice even pace
• The overhead squats at 40kg were not as bad as I thought once I found the balance point.
  

Cindy

Completed 14 rounds in 15 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Scaled from 20 mins to 15.
Crushed and gasping

Quarter Gone Bad

81 Reps

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

• Sub-ed 50 kg (110lb) Thrusters for 135 lb (62 kg)
• Sub-ed Pull-ups for Weighted Pull-ups

This is Day 2 of 5 straight days of CrossFit before I go home. I feel pretty good so far. I'm thinking about doing The Zone diet to augment my training. To be honest, I don't think I could eat a better diet than the one I'm eating here in Baghdad. I'm getting over 180 grams of protein every day, nuts, low-fat yogurt, skim milk, lean meat, fresh fruit and vegetables, and water. It doesn't get much better than that.

WOD

36:33 (PR)

Run 10 K

• 2% grade
• Held 6 min/miles for first 4 miles and then slowly picked it up to finish.
  

Rest Day

Final Rest Day before I head back to the States. I plan to do 5 days "on" and rest on the 17th, trying to get to the CF ATL gym on the 18th or 19th.

WOD

Deadlift
1-1-1-1-1-1-1

Maxed the weights out in the gym at 120 kg.
I did the last four 3-3-3-3
No issues. Paid attention to good form

Kelly

25:50

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

* Massive MetCon workout. Had to pace myself, bring the run way back so I wasn't resting too long on the other two events. Still pretty shattered in the end.

WOD

Shoulder press 1-1-1-1-1 reps (132 lbs - failed on the last rep)
Push press 3-3-3-3-3 reps (132 lbs)
Push Jerk 5-5-5-5-5 reps (110 lbs)

Worked hard, but my technique sucked.

PR-ed pull-ups (12) in the warm-up

Rest Day

No activity today. The last three days of training were not overly stressful, but I want to make sure that I get one day with little or no activity every once in a while. I still maintain my monk-like diet during the rest days.

WOD

12 Minutes/Rounds

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

While I don't have an available scale, I seem to be getting thinner, and I can't understand why. My only thought is that when I started CrossFit my body-fat was about 13%, and I started taking in a lot of protein and piling on muscle. That muscle was still over-layed with the body-fat and the combination gave the appearance of size.

Lately my body-fat has plummeted while my muscle production has leveled off given my workouts and intake, hence the decrease in over-all size from previous weeks.

Helen

9:21 (PR)

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

• The last time I did Helen I binned it because I was sick.
  
• This is a serious MetCon workout
  

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

• Took this slowly as I'm new to these movements.

• I started out with 35Kg, which seemed pretty light even though I was doing 21 reps. I moved to 40Kg for the second set, again not too bad. Ended on 45Kg, which was about the right weight and stressed me at the end.
  

Active Rest Day

Did my standard ab workout. I had to up the reps and weights because they're too light now. That's two days in a row of good ab/core work. I'm happy with that.

I wanted to go on a twenty minute hill run, but I have a task to do. It'll have to wait

WOD

9:15

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

Sub-ed Ball Sit-ups with 5kg weight behind the head. That may have been a little too light.
Sub-ed Good Mornings w/ Olympic bar for Back Extensions

Tomorrow is a Rest Day, but I'm going to do an Active RD. I feel pretty good. The legs felt a little sore from yesterday's runs, but then again I'm sore every day after the previous WOD.

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

• Changed it slightly and did all-out effort for 3 minutes x 4. Much better workout.