8-25-2010

WOD

Three rounds for time:

800 meter run
50 back extensions
50 sit ups

I did 40, 30, 30 back extensions...the grasshopper machine of 50 crunches with 5 lbs.

43:10

Double Unders/Sit-Ups 8/14/2010

50-40-30-20-10
Double Unders
Situps

I did
20-20-20-20-20
The first 3 20 were actual Double Unders and boy did I have the battle wounds to prove it!  The last 2 20's I did single jumps

I did 50-40-30-20-10 situps

Day 2

For time:

400 meters
25 pull-ups
25 sit-ups
25 push-ups
25 squats

I did the 400m run at 7.7 on the treadmill
50 pull-downs on the machine at 40lbs
100 crunches - 50 straight and 25 on each side
25 push-ups as regular as possible
30 squats

11:05

Day 6, 7, and 8

Day 6 - Rest
Day 7 -  Zumba for an hour
Day 8 -

For time 10 times...
10 pull-ups
10 sit-ups
10 dips
10 squats

I did the same "pull-ups" as before and did crunches.  I made it for 8 rounds - 17:00

Day 5

For time:

- 400 m run
- 25 kettle bells (17.6lbs)

I did the run mostly at a 7.0 and only once for .1 mile at 6.5 and I only did 15 kettle bells.

Day 4 August 6

Three rounds for time:

- Row 500m
- 30 Box Jumps
- 25 Back Extensions
- 25 Dead Lifts

I did all but I scaled down the dead lifts to 15.  I used a 30 pound bar to start off and practice good form.

Time: 40:45

Day 3

WOD - Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

I did jumping pull-ups instead of kipping, knee push-ups, crunches.

Total Reps:  329
Juming Pull-Ups:  83
Knee Push-Ups: 45
Crunch: 150
Squats: 51

Day 2

WOD - 6 rounds for time of 400 meter run
            25 burpees

My legs are burning!  I did 5 rounds of 400 meter run, 5 burpees and 20 jumping jacks per set.  Time:27:05

I can't stop yawning...I can't wait to get in shape!

Day 1

I finished the WOD in 11:18.  I definitely could not do the double unders so I just did 100 single jumps.  I used the 6lb medicine ball and completed the set of 25 each time.

I need to work on my form - I did a few that looked good.

I am already sore...oh yeah

This is it...

Today is going to mark day 1 on my Cross Fit journey.  I'm extremely excited but definitely scared!  I'm looking to get my athletic competitive edge back, get into shape and love the gym again.