10.16.11

WOD: 5 rounds for time: Run 200 meters; 20 Pull-ups; Run 200 meters; 20 Push-ups; Run 200 meters; 20 Sit-ups; Run 200 meters; 20 Squats.

I Did*: 3 rounds in 40:41: Run 200 meters; 20 -Pull-ups (52.5 lbs. assist); Run 200 meters; 20 Sit-ups; Run 200 meters; 20 Push-ups; Run 200 meters; 20 Squats.

*Scaled for "The Pack" by Brand-X CrossFit. For some reason I thought this was one I could "cruise" through, get done and go on my way. I am drenched with sweat, could not keep up with the oxygen debt between and during exercises. As always, CrossFit kicked my ASS! My left ankle got just a little sore during the last few 200 meters but once I stopped it was VERY sore and stiff, lateral anterior just superior to the junction with the foot. See Dr. Reckmeyer 10/31.

10.15.11

WOD: 5 rounds for time: 155 lb. Squat Cleans, 7 reps; 1.5 pood KB swings, 14 reps.

I Did: 11:30: 65 lb. Squat Cleans and 1 pood (35 lb.) dumbbell swings.

I had to go very light on the squat cleans because I still am unable to squat with a bar extended overhead because of both hip and shoulder mobility issues.

10.14.11

WOD: Deadlift 1-1-1-1-1-1-1

I Did: Deadlift: 185 - 225 - 235 - 245 (Previous PR) - 265 - 275 (Fail) - 275 (Fail)

On the 275's I could get it a couple inches of the ground only. Probably a form thing, to work on.

10.12.11

WOD: Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups

15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

I Did: 3 rounds plus additional .25 mile run of

Run .25 miles (2:15 each)

10 Pull-ups with 44 lb. assist

15 Back Extensions with 25 pound plate

20 Sit-ups with 25 pound plate

10.11.11

WOD: 10 rounds of 2 Front Squats (2-2-2-2-2-2-2-2-2-2)

I Did: 65 - 85 - 95 through all, working on form.

10.10.11 "Diane"

WOD: 21-15-9 rounds of 225 lb. Deadlifts and Hand-Stand Push-Ups

I Did: 21-15-9 rounds of 185 lb. Deadlifts and Bridged-to-Feet (on Bench) HSPU.

10.8.11 "Cindy"

WOD: Cindy: Complete As Many Rounds as Possible in 20 minutes: 5 Pull-ups, 10 Push-ups, 15 Squats

I Did: Brand-X scaling for "Pack" = 12 minutes: 5 Pull-ups with 44 lb. assist, 10 push-ups and 15 squats = 5 rounds + 5 Pull-ups, 10 Push-ups and 5 Squats.