Crossfit 081221

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I did Cindy, when this last came up on 080515 I did Mary(8 rounds + 5 HSPU/10 Pistol/ 3 Pull-up). The last time I did Cindy(that I could find notes on) was on 080128 (23 rounds plus 3 pullups - 13 rounds in first 10 min). This time I did 20 rounds plus 5 pullups, 10 pushups and 5 squats - 12 rounds + 5 pullups in first 10 min. My overall endurance as been dropping rapidly the past 4-6 weeks due to illness and healing from a broken toe. My hope is that once I can start running again in about 2 weeks I can get my endurance back up. The last few weeks have been very frustrating.

Misc. Workout

Only had a few minutes to workout.

Bench Press
10X135
8X165
6X175
2X185
1X200

10 Pull ups between sets of bench.
Rowed 2k in 7:35.

Still waiting for my toe to finish healing. Very anxious to start running again and to get back to X-Fit full time.

Crossfit 081211

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 1pull-up/1Dip with 40lbs belt)
135 pound Hang power cleans, 10 reps (subbed 115 due to broken toe)

Time 11:37(3:51/3:58/3:47)

Compare to 080125: 19:37 - Note: subbed 4 pull-ups/dips for muscle ups on this date.

I feel I could handle the weight as rx'ed once my toe heals. It is amazing how much you use your toes for balance. The last month of sporadic working out, broken toe, and being sick the past week has really sapped my endurance, even more than my strength. I am looking forward to running once I heal up (Currently about New Years).

Post WOD I did 100 situps(2X50), 2X20 med. ball push-ups, 2X6 Preacher curls 85lbs.

Sick

Well, in addition to my broken toe I am now sick with a chest cold. Hopefully by Monday I will be back to normal. I am looking forward to getting back to a good schedule with working out.

Misc Workout

Well a combination of my broken toe and craziness at work have kept my workouts down lately. I did manage to get in a quick workout today

in about 10 min:

3 rounds of
BW Bench Press (10/8/8)
10 Pull-ups
25 Sit-ups
25 Back Extensions.

I did an extra set of 10 pull ups as part of my warm up.

Crossfit 081203

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

5:32

Compare to 080915 5:52

A new PR, I reduced my rest time when I had to break up the sets. I think that is why the time came down

Crossfit 081129 & 081201

081201

Shoulder Press 1-1-1-1-1-1-1 reps

95/105/125/130/135/140(f)/140(f)

(Previous XFit Total 135)

081129

Deadlift 3-3-3-3-3 reps

225/245/255/265/275

I did misc. ab work between sets during the rest time. I rested about 2 and a half minutes between each set. I really felt like I could have done a 140 on the shoulder press but it didn't happen today. I felt like the deadlift progression was great. Overall I was pleased with today's workout.

Training setback

Well, I have had a set back in my training- I broke a toe. It happened on 11/22 and I was hoping it was just a dislocation but after x-rays (which I will post later) it is in fact a full on break. I will be healing for the next 3-4 weeks so no running and this will affect my cardio work-outs. I guess I will be doing alot of upper body work this month.

Updated: I added a copy of the X-Ray, I think it is pretty obvious which one is broken. No running until after the new year.