11.30.12

WOD:
10' AMRAP:
10 Wall Balls - 20# ball
10 Box Jumps 20"
10 Push-ups (Fingers pointing out)

3 rounds + 5 wall balls

11.29.12 "Diane"

"Diane" at the CXfit gym

modified:
21-15-9 in 10:12, of:
135 lb. deadlifts
incline ring rows

11.27.12 Freddie's Revenge

WOD: 13:26
5 rounds of:
10x Push Press 65 lbs.
10x Burpees.

The Rx in this is 185 lb. Push-Presses (with 5 reps) created by a bunch of ex Cross-Fit champs and elites. I thought I should do it with 120 lbs, but Jordan thought 65 because of the burpees. I was incredulous, but did it that way. It still kicked my but. Couldn't breathe. CrossFit always gets ya.

11.26.12

At CornhuskerCrossFit with Jordan

WOD:  10 to 1
Kettlebell Swings (53 lbs)
Run 100 meters

Time: (lost track of the timer, we think about 14:28)

Tough one, winded. Good to have Jordan teaching me form and to work with real kb instead of swinging dumbbells.

11.21.12 CornhuskerCrossFit Assessment

Spent a long time with Jordan Kasek and did stretch/warm-up, WOD, and a couple stretches after.

Met Pukie the Clown for the first time and had to sign the bucket.

WOD:
500-meter row
40 Air Squats
Throw up in the bathroom
30 Sit-Ups
20 Push-Ups (fingers out, chest to ground, from knees-scaled)
10 Ring Rows (about 45-degrees-scaled)

12:28

10.14.12 "Glen"

Hero WOD "Glen":  (Pack) For Time:
95 lb. Clean and Jerk, 30 reps
Run 800m-1 mile
15 Ft. Rope Climb, 10 ascents -OR- 15 beginner rope climbs
Run 800-1 mile
50-75 Burpees

I Did: 38:58
95-lb. Clean and jerk, 30 reps
Run 1/2 mile (to Holdrege and back along Lexington St.)
10x5 reps of Rope Pull-downs, 90 lbs.
Run 1/2 mile
50 Burpees (too bench -- I was way to stiff/and sore from 3 WOD's in 24 hours to be able to do them to the floor)

10.13.12 B

WOD: Weighted Dips 3-2-2-2-1-1-1-1-1

I did Dips with 10-lbs assist (just couldn't seem to get it on the machine we have using no assist)

3-2-2-2-1-1-1-1-1