Ok, fitness junkies...

[ButterChunk]

5k run

19:30 - My legs felt strong today, I'm pretty happy with the time.

Max weighted pullups - 1,1,1,1,1,1,1

55 lbs
60 lbs
65 lbs
70 lbs
75 lbs
80 lbs (fail)
70 lbs

[Switchback]

Nice time on the run and the it looks like a good weight for the pull-ups, too. How much do you weigh?

I have done weighted pull-ups in a long time! I may have to do some this week.

For tomorrow, I am torn between 2:

"Freddie's Revenge".
5 rounds for time of 185 overhead press (no matter how you can do it: press, push-press, or jerks)
10 Burpees

or Elizabeth
135 lb clean
ring dips
21-15-9

[ButterChunk]

Thanks! My weight fluctuates between 180-185 lbs. Crossfit has definitely made me stronger, but my weight just really doesn't change much -- or at least it hasn't yet.

For the past few weeks I've been off in lala land, so to speak...I used to be fairly religious in terms of sticking with the WOD on the main site, but lately I've been just choosing the ones I like. Probably not the best idea for the long term, but for now it keeps me motivated.

By the way, I say go with Elizabeth -- I think I may give that one a try myself.

[Switchback]

Most people lose a little weight. I stayed pretty steady at 205 or so. The only thing making me lean from Elizabeth is the fact my legs are shot from the weekend cert! LOL

FWIW, my record on the weighted pull-up was 125lbs. I may be able to go a little heavier, but that is the heaviest dumbells in my gym and the belt's chain is not big enough to loop around the plates. I used to do a lot of weighted pull-ups before crossfit. My back days used to start with 3 sets each of weighted wide-grip pull-ups and weighted neutral-grip pull-ups. I would get as many reps as possible until failure and then jetison the weight and continue to failure unweighted.

[ButterChunk]

I don't blame you in the least! The cert sounded brutal!

[Switchback]

It wasn't too bad, really. The worst thing is an injury was bothing my left leg. Iit seems I overcompensated with my right and it is really sore as a result of that.

Of course, expecting it to be more of a seminar type thing, where the form was taught and supervised, did not help things at all. I hit it pretty hard last week, so I went into it prettty beat up.

[bluelightzgrl]

WARM UP:
* From Prone Run 10 Yard- :15 – Repeat 16
30/20/30
* Barbell Complex
o DL
o PCL
o FS
o PP
o PJ
o BS
3 Reps x 5 Rounds

EQUIPMENT REQUIREMENTS:
* Barbell #95/#65

SKILLS:
* Power Clean
* Push Press
* Push Jerk
* Push Up

WOD:
* PCL
* PU
* PP
* PU
* PJ
* PU

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

Max Time: 20 Minutes
(no body finished, but I finished set 2 of power cleans before time ran out)

[ButterChunk]

Gave "Elizabeth" a try this morning. Did it in somewhere around 8-9 minutes - I only had a wall clock at my disposal.

135# cleans
ring dips
21, 15, 9

Then just for kicks -

21 75# shoulder presses
21 back extensions
x7 rnds

400 meters
50 squats
x6 rnds


Needless to say, I felt pretty smoked all day, but in a good way.

[Jynkxxie]

How about this one. I call it "Jynkxxie".

Move 500 drawers from one set of cabinets on the 2nd floor, to 500 empty drawers on the 3rd floor, then repeat 3rd to 2nd floor.

For time.

:D 2 hours and counting now.

[bluelightzgrl]

How about this one. I call it "Jynkxxie".

Ugh...don't remind me, I'll be moving within a month or so myself. :(



Every other day or so, the gym owner posts a quote with the WOD. Today, I couldn't resist bring the quote along with the WOD.

Author: Terry Goodkind, "Blood of the Fold", p.73.

Vermin: Those who by force take from us what we earn so as to promise to give it back to us, expecting us to be thankful for their generosity. They tempt the industrious to be lazy so they can rule us like sheep at the trough; as lazy people don't think for themselves; they only think about themselves. They then fight over who should be given alms first, the most corrupt and deviant gaining the most, while having the least taken from them. Expansion of concept by - Daniel Price


WARM UP:
* Row: 1k
* Push Ups: 50
* Squats: 100

EQUIPMENT REQUIREMENT:
* Kettlebell: (2)

WOD:
* Double Swing
* Double Clean
* Double Press
* Front Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

[ButterChunk]

Last night I did the following:

5k run
20:45 (slowed considerably from my last one, but it was a long day and a late finish at work yesterday)

BP 5,5,5,5,5
175, 185, 195, 205, 215

[bluelightzgrl]

WOD:
5 Pull Up
10 Push Up
15 Squats

AMRAP: 20 Minutes

...after the last 2 WODs, my arms were good and sore going into this. Ended up modifying the pull-ups to jumping pull-ups, but I still got an 18! :D

[Switchback]

Ok, I mentioned a vid back from my cert last week. Well, I accidentally deleted it somehow. I finally hung the rings in my garage today. A couple friends and I did the muscle-up routine today. Well, I did... they couldn't do them and had to settle for some pull-ups and dips on the rings.

Here's a vid of me doing one... proof, if you will.

[canuckofapeach]

Is that a kipped pull-up or is it the reverse?

[Switchback]

No a kipping pull-up would entail a slight swing to the rear with the feet and then quickly jerking your knees forward. You would then finally finish with a rapid extension of the knees that would give the mody an upwards momentum.

The vid is of me doing a muscle-up on the rings. Rings are a bit more challenging, as they do not offer much stability. For example, I can do 35 dips on bars without thinking twice. Doing 10 dips on rings can be tough. The difficult part of the muscle-up, however, is transitioning from a pull-up into a dip.

There is a kipping muscle-up. It is supposed to be a bit easier, once you get the motion down. I didn't bother, though. It starts like a kipping pull-up, swinging your legs to the rear. Then, as you swing your legs forward, you pull hard on the rings, bringing them tight to the chest. Then, as you swing your legs to the rear, you rotate on top of the rings, putting you in a better position to do a dip (making the normally difficult transition from the pull-up to the dip a lot easier).