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HTHOMPSON001's Photo HTHOMPSON001 Posts: 309
8/17/09 8:03 P

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Pre WOD:

Run 800 M
3xs
10 double unders
10 wall ball
10 press 45#
10 sit ups

WOD:
Barbara
5 rounds for time

20 pull ups ^scaled with green band
30 push ups ^modified
40 sit ups
50 air squats

I was scaled to 3 rounds since I'm still hurting from Sat...glute are killing me!!!

20:17 time.

Nothing tastes as good as skinny feels.


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LADYROSE's Photo LADYROSE SparkPoints: (100,828)
Fitness Minutes: (34,752)
Posts: 7,600
8/17/09 12:00 P

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Ooooh need to get me one of those...

Today's WOD for me was "Fight gone bad"

And it was. LOL!

I 'only' managed 2 rounds BUT realized that I improved a lot more than I realized.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) - Did DB thrusters w/15# DBs (last time I used 10#)

Sumo deadlift high-pull, 75 pounds (Reps) (used the 45# olympic bar - last time I used the 30# EZ bar)

Box Jump, 20" box (Reps) (used 2 risers under the step, last time had step on floor)

Push-press, 75 pounds (Reps) (45# olympic bar... last time I think I used the 10# DB's)

Row (Calories) (did upright rows w/45# bar as the rowing machine is across the gym.)

I couldn't tell ya how many reps of each - I was focused more on breathing and not throwing up. LOL!

Oh, I finished up with a 1/2 mile run then cool down. Whee.

Ok, I guess I did better than I thought. ;)

Edited by: LADYROSE at: 8/17/2009 (12:01)
Steph
ladyrois.blogspot.com/

Take the words �genetic freak� out of your vocabulary and substitute the words �hard working, committed, and focused� and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. R


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CUJOJONES's Photo CUJOJONES Posts: 1,772
8/16/09 9:15 P

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Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Get your jump-ropes ready.

- Cujo

SP CrossFit Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Get serious about building a better you!


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