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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: (100,807)
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. Robbin


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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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