08/28 WOD

400 meter Walking lunge

Well considering I haven't done any significant leg work or running in awhile, this was going to be interesting. I ran a lap around the track to warmup and noticed my legs felt itchy - uh oh, it has been awhile. Anyhow, my goal was sub-15 minutes. I went 80 straight lunges then stopped to take a quick break. I had covered about 100m and thought there is no way in hell I'm going to make it. Legs were on fire. So from there I broke it up into sets of 10. Mini-breaks every 10 lunges. Definitely still tough, but that's what I needed to do. A couple of times I almost couldn't get up. And then with the finish line in sight about 5 lunges away, I still had to break - couldn't get 15 in a row.

13:04, 345 steps

Happy with that time - will be feeling this one for a few days...

08/26 WOD

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

My scaled version:

Pack
25-20-15-10 rep rounds of:
Burpees
Box jumps, 20 inch box
Toes to bar

Toes to bar suck big time! Worst part of this workout. You know they suck when you'd rather do burpees and box jumps. Burpees and box jumps all unbroken btw. Can't say that for the toes to bar. Felt pretty good on this, slowly moving forward.

17:09

C/D - mobility WOD
Warmup: 500 su's (jump rope), shoulder mobility stuff, CFWU x1

08/25 WOD

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

My scaled version:

Pack
Three rounds for time of:
15 ft Rope Climb, 3 ascents
15 Ring dips
35 Squat

Someday I will take the time to learn how to use my feet in climbing a rope. Sure would make life easier. In the meantime I'll kill my grip by climbing without feet. I don't have a 15' rope, so I start seated and climb to a 10' target. I think it is easily equivalent (and quite possibly tougher).

I did the first round reasonably fast (2:10), but then the rest was downhill from there (appears to be a common theme in my comeback). Oh well, my fitness didn't get where it is overnight, so it isn't going to get back overnight.

19:25

Warm-up: 500 su's (jump rope), shoulder mobility stuff, CFWU x1

08/23 WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

So what the hell happens to my handstand pushups when I do CrossFit? They always seem to go in the crapper. I thought I might do decent at this one, fully RX'd. Well, I was thinking maybe 8-10 rounds. I was doing handstand pushups during my hiatus some, was able to knock out around 10 in a row. But now that I'm back to CF they are back in the crapper.

3 full rounds + 2 MU's + 2 HSPU's. Suckage.

I needed to get 4 full rounds so finished it out in 23:06. You know something is wrong when the muscle-ups are the easiest...

Oh well, not the volume that probably should've been done, but fully RX'd... :)

Warm-up: 500 SU's, shoulder mobility stuff, CFWU x1

08/22 WOD

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Knew this was going to hurt - just how much though? Scaled to:

Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

12# wall ball, 10' target

Fok this sucked bad. I have lost a ton of fitness. Another 30 minute recovery on the floor afterwards... :(

26:34

Warmup - 500 su's, shoulder mobility stuff, CFWU x2

08/21 WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Okay, back after a business trip and being pretty sore after the two previous WODs (after an extended break from CF and exercise in general). My best for this was 90# at a BW of 158. Figured no way I get there so I started somewhat light. Actually got close on the last rep, but couldn't do it. But I'm down about 5# in weight so does that offset the lighter weight I lifted? :)

53-70-75-80-82.5-85-90(F)

Purdy happy with that!

Warmup - 500 SU's, 10 DU's, CFWUx1

08/15 WOD

"Annie”
50-40-30-20 and 10 rep rounds of:
Double -unders
Sit -ups

Okay, have done this before as RX'd but am trying to be reasonably smart in my return. So scaled to:

35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Anchored feet for the sit-ups. Seemed to have forgotten how to do double unders the first round but got it figured out for the rest. Didn't make any unbroken but got close.

6:44

Did the fully RX'd version in 12:05. 45 more reps of each probably wouldn't have gotten there. But felt pretty decent despite being pretty darn sore from yesterday. One more WOD and a couple of days travel/rest and all will be good again in the world... :)

08/14 WOD

Well, it has been an interesting last 3-4 months. Training went out the window as did a lot of things. But I'm hopefully back now as I missed CF. I even dabbled in Muay Thai for a month, and while that was fun and different, I didn't get the same thing that CF provided me.

So instead of easing back into things, decided to go right back to it (yeah, I know, VERY smart). But I at least scaled it:

500 SU's jump rope
Shoulder mobility stuff
CFWU x2

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

I did:

Pack
Seven rounds for time of:
65 pound Thruster, 10 reps
10 Ring push-ups

16:47

First round was great, 0:48. But after that it was all downhill. Ooh boy, I have lost a lot of fitness. That hurt. Did do the thrusters unbroken through 4 rounds (and push-ups through 3 rounds). I was on the floor for a good 1/2 hour trying to recover. The next couple of days should be fun... Feels good to be back! :)