Rest Day

Rest Day.

• Good week for diet. I've cut out all grains
• I feel pretty good and probably could do an Active Rest Day
  

Lynne

69

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

• Bench Press 1(100kg) - 3(90 kg)-4-4-2
• Pull-Ups 15-11-10-10-9
  

WOD

14:33

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

• Good strength workout under a stressed MetCon
• Sub-ed 24" Box Jumps for Double-Unders
• Sub-ed 60kg (132 lbs) Hanging Cleans for Squat Cleans
  

WOD

24:57

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

• Run at 2% grade on treadmill
• Sub-ed 15 kg dumbell for 1.5 pood
• Sub-ed 45 kg for 95 lbs (43kg) Thrusters
• That was pure, unadulterated suck!
  

Rest Day

• Full Rest Day
• At the airport all day so had no real choice.
  

Fight Gone Bad

416 (PR)

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)

• PR by 118
• Did not do pull-ups and dips in warm-up. Made the difference
• Paid close attention to the clock. Gave 5 secs to record the score on the white board.
  

WOD

7:34

Snatch 1-1-1-1-1-1-1 reps

Sub-ed yesterday's CF ATL alternative workout:

Three rounds for time of:
400-meter run
35-pound dumbbell "thruster," 21 reps

• Nasty, short, high intensity WOD
• Dumbells added a different perspective as left arm failed before right one did.
  

WOD

15:57

5K Run for time.

• All out effort on treadmill at 2% grade
• PR
  

Rest Day

• Taking the whole day off to rest my shoulder.
• 7 straight days of CrossFit has taken it's toll, and I'll enjoy the Rest Day
• Weight and body mass seem on-track.
  

WOD

8:30

For time:
50 Muscle-ups

• Did 100 pull-ups instead for time.
  
• My right shoulder is twingy from dips lately
  

WOD

13.5 Rounds

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

• Pretty fair MetCon workout
• Thrusters only serve to keep your heart rate up while your body slightly recovers from the pull-ups.
  

CrossFit Total

285 Kg (628 lbs)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

• 105kg - 60kg- 120 kg
  
• Probably could have gone heavier on all three events

Active Rest Day

36:00

6-mile run at 2% grade.

• Active Rest Day because I sort of half-stepped the 2nd workout of this past cycle
• A little harder than I would have preferred it
• No AC so it was up around 100F in the gym. Good sauna workout :)
  

WOD

18:20

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

• Sub-ed sit-ups for back extensions as we only have one bar
• Not a great MetCon workout, but good muscle failure: over and over again
  

Warm Up

I just did the Warm Up today as we had an early morning task. To be honest, I was happy with doing just that.

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

I did 5-5-5-5-5 instead

Overhead 50-60-60-60-60
Front 35-50-50-50-50
Back 90-90-90-90-90

• Worked on form, especially with Front Squat
• Overhead was a balance issue, I knew it would be
• Back, I could have gone heavier
  

Rest Day

• Quads are very sore from last few days. Might have to do with a lot of zazen lately.
• I'll take the full rest day, no active rest

Michael

17:30

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

Sub-ed Good Mornings for Back Extensions
Treadmill 3% grade
Almost 1:30 off my PR of 16:03

WOD

24:25

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

• Sub-ed 40 Air Squats for One legged squats
• Good MetCon workout
• Don't even try to pace yourself. The pain just lasts longer :)
  

WOD

Deadlift 3-3-3-3-3 reps

198lb (3) - 231lb (5) - 264lb (5)- 264lb (5)- 264lb (5)

• That's all of the weight in the gym. We need two more 20 kg plates
  

Rest Day

Much needed Rest Day. I'll take the whole day off versus an active day.

Griff

10:24

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

• Ran on treadmill at 2% grade. I wasn't sure what to expect.
• Years of cycling have made that a fairly easy workout
• Rest Day tomorrow!
  

WOD

28:40

Ten rounds for time of:
12 Burpees
12 Pull-ups

• A long painful workout. You're hurting from the first set of Burpees and then it's just a suffer-fest for 28 more minutes.
  

WOD

10:50

Five rounds for time of:
60kg Hanging clean, 7 reps
15 Elevated push-ups

• Sub-ed for Squat Cleans and Handstand Push-ups
• Good little MetCon workout
  

Rest Day

Thank Buddha. I'm limping around like an old man after six straight days of CF. I can tell that I need the rest.

WOD

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

60Kg - 90kg - 100kg - 105kg - 105kg

• Not bad. I did it later in the day due to morning tasks. I'm glad that I did it.
• Six straight days of CF. Rest Day tomorrow
• PR'ed pull-ups in the warm-up
  

Fat Cindy

5 rounds + 15 pull-ups

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

• Brutal MetCon workout
  

WOD

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

50kg-50kg-45kg (3)- 45kg(3)- 50kg(3)-50kg(3)-50kg(3)

• The first two didn't go well. My form was horrible, so I backed down the weight and worked on form.
• Last sets were fine. Could have done more weight, but would sacrifice form and risk injury.
  

WOD

7:39

For time:
50 kg Thruster, 10 reps
50 Box Jumps
Thruster, 8 reps
40 Box Jumps
Thruster, 6 reps
30 Box Jumps
Thruster, 4 reps
20 Box Jumps
Thruster, 2 reps
10 Box Jumps

• Supposed to be a Rest Day at HQ
  

• First WOD since I've been into Baghdad
• Almost over the jet-lag. Maybe one more day
• Didn't feel great, but do-able
  

WOD

Same as yesterday; just did the three rounds of the warm-up. I'm guessing that it's jet-lag, and my body thinks its the middle of the night. Sleep cycle-wise I can tell that I'm still lagged. I wake up from 2400-0400, and then have a hell of a time getting up at 0700 to CrossFit.