It's Been a long time!
Hello Internet and mis-directed porn surfers!
wod today was a good'un: did pack wod as always:
5 min c2 warmup
CFWU WARMUP
then for time:
20" box jumps, 35 reps
rope climb, 1 ascent(i sub'ed 15 jumping pullups followed by hanging knee up, not to elbows about waist high)
35lb dumbbell swing, 35 reps, 15,20
rolled up ab mat underneath lower back, feet together and down situps, 35 reps, (10,10,10,5)
30lb. dbell power hang clean, 35 reps (10,10,10,5)
800m run-treadmill 1%incline, level 7.2, a little more than 4mins
35 back extensions (15,15,5)

done! time = 34 mins. body is cooked!
-out!

061205 "Murph" w.o.d.

I scaled mine and did the pack w.o.d. "Half Murph":
1/2 mile run = 6.5 level, 1% incline, 4:40
50 pull ups = 10,5,5,5,5,5(jumping/neg),5(neg),5(neg),5(dead hang)
100 push ups = 25,20,10,10,10,10,10,5
150 squats = 30,20,20,15,15,15,15,20 (legs were dead, very hard to walk down the stairs to get back on the treadmill.)
1/2 mile run = level 5.5, built up to level 6 when my legs started kicking in again, 1% incline, 5:15

Total time for half murph = 46:25

ME!

061204 Filthy Fifty (35) Chipper

Did the "Pack" W.O.D. Mon/Dec/04/06:
-1000m C2, Level 8, 4:22
-No CFWU
For Time:
35, box jumps (4 plates under step box = 1 ft., too low go higher)
35, jumping pullups (10,10,5,5,5)
35, kettlebell swings, 1 pood (did d.bell swing, 35lb.) (20,15)
35, steps walking lunge (no break, whoahh!)
35, cruches on mat (bad form improve next time or use GHD)
35, push press 45lb oly bar, (15,15,5)
35, back extensions (15,15,5) (dizzy, seeing spots at this point, hamy's were fried)
35 wall ball shots (6kg medicine ball, not heavy enough, legs were smoked at this time)
35 Burpees (10,5,5,5,5,5) (form was getting bad at the end)
35 singles on jump rope (too easy, try double unders next time)

Total time 32:19

Notes: -good wod, a half hour later and I am still shaky and weak
-pick it up for next time

061130 WOD "Barbara"

I did the scaled Pack version called "Barbara lite":
5 rounds for time, with a 3min break in between each round, of:
10 pullups; 20 push-ups; 30 sit-ups; 40 a2a (ass to ankles) squats. Times were:
1) 3:31
2) 4:17
3) 5:25
4) 5:28
5) 5:18
Notes:-good pace overall, just under pukie pace
-form on situps at end were bad, 3 on ward
-225# bwt on scale at goodlife upstairs

Workouts posted retro wise

Here is what I missed for my own records:
061125 Nov 25/06
-45 min rpm class, not too hard of pace
Front squat 7 sets * 3 reps:
Round: 3 *95#, 3*115#, 3*135#, 3*135#; 3*140#, 3*145#, 3*145#
Notes: start @ 135# next time/shoulders hurt/check for proper grip next time

061127 nov 27/06
Back squat 7 rounds *3reps:
Rond: 3*115#, 3*115#, 3*135#, 3*135#(bad form, leaning fwd), 3*115 (good form), 3*115#, 3*115#
Notes: shoulder still hurt/concentrate on form

061128 nov 28/06
ohs (overhead squats) 5 reps * 5 rounds:
cfwu: just samson stretch, situps and back ext on ghd
round: 5*bar, 5*bar+20lbs=65#, 5*65#, 5*65# (bad form), 5*65# good form
-then did 55 min RPM class at pretty good pace
-stretching after rpm class

Rope Climb

Use this substitute for a rope climb next time:
I'd say five of the following would be an effective representation of 1 x rope climb:
towel pull-up immediately followed by a hanging knees to chest, repeated 5 times.

wod 061122 wednesday

pack wod was a new one for me:
(1000m c2, CFWU sams stretch/oh sq/sit and back ext on GHD/dips on grav 50 lb asst)
1)15* 135 lb deadlift/15 towel pullups (used straps) on gravitron 100 lb asst.
2)12*135 lb dl+15 T.PU
3)9*135LB DL + 15 tpu
4)6*135lb + 15 tpu
5) 3*135lb + 15tpu

total time: 20 min.
Notes: Deadlift wt. too light.
-use towels instead of wl straps next time, my hands are ripped apart.

wod 061121

Here is a picture of my dog 'Zoey' in its Hallowe'en costume:

new wod posted today at good ole' crossfit.com:
in 20 min do as many rounds as possible of:
-25 squats, 10 strict pullups, and 10 ring dips
I did a modified 'pack' wod of: (1000m c2 4:29; CFWU 3*10, no dips or pullups, back ext and sit ups done on GHD)
-25 squats
-10 strict pullups (gravitron asst. of 50 lbs.)
-15 dips (gravitron asst. of 50 lbs.)
I completed 5 rounds all together, tallying 125 squats, 50 pullups, 75 dips in 20 min.
The first 2 rounds were unbroken, last 3 were broken up as according to my notion to throw up.

Crossfit.com "we don't use machines, we become them"
I got a ways to go before I am in Machine territory!