Ok, fitness junkies...

[Switchback]

Ok, guys... while the rest of you are apparently taking the week off, I did Cindy.
5 pull-ups
10 push-ups
15 squats
Repeat as many times as you can in 20 min.

I got 20 reps in, with an additional little twist. I did the pull-ups on rings... and they REALLY slow down the kip.

[Jynkxxie]

Ok, guys... while the rest of you are apparently taking the week off, I did Cindy.
5 pull-ups
10 push-ups
15 squats
Repeat as many times as you can in 20 min.

I got 20 reps in, with an additional little twist. I did the pull-ups on rings... and they REALLY slow down the kip.

LOL Do you read? I wouldn't call moving 1024 drawers taking the week off! LOL

I just did burpee's yesterday. Was working out at home.

10 burpee's
200 m run

Repeated till exhaustion. :D

[Switchback]

LOL Do you read? I wouldn't call moving 1024 drawers taking the week off! LOL

I just did burpee's yesterday. Was working out at home.

10 burpee's
200 m run

Repeated till exhaustion. :D

So, you repeated it twice? LOL You know the program. It is supposed to be "repeat until you puke". :D

[GrayPatriot]

Nice vid Switch! I think a few yrs ago you and I were on the same fitness level but Salsa sunchips and cream filled pumpkin pie have slowed me slightly, just slightly though....

Lost count on Cindy as the globo was busy, or at least busy where I wanted to be. I did around 14-16 rounds...

I usually am 1 day behind so tomorrow it is the Deadlifts, but the next day...

45 Double-unders
135 pound Squat clean, 45 reps -- Not a misprint
45 Ring Dips
45 Double-unders

Post time to comments.

[ButterChunk]

Ok, guys... while the rest of you are apparently taking the week off, I did Cindy.

I've spent the last couple of days on the intestinal flu weight loss program (either that or my wife has been slipping me some peanut butter) -- it's pretty effective if you want to drop a quick 7-8 lbs. :eek: Just started to feel normal today so I should be back at it tomorrow.

[Switchback]

I've spent the last couple of days on the intestinal flu weight loss program (either that or my wife has been slipping me some peanut butter) -- it's pretty effective if you want to drop a quick 7-8 lbs. :eek: Just started to feel normal today so I should be back at it tomorrow.

Of all the lame excuses...

:D
Just kidding. I'm glad you're feeling better.






And your excuse is better than mine today. I was heading to the gym (really!) to do the deads when a buddy called and twisted my arm into meeting him for coffee. So, he and another guy (whom is starting an affiliate) and I all met for coffee. We have been in the planning stages of starting an crossfit affiliate and it is really coming together nicely.

So, it looks like tomorrow is my deadlift day. I am not supposed to do them (as per my back doctor), so I may stay a little lighter. I figure I may go to about 350 on the deads... then do some heavier squat clean and jerks to smoke me out for a nice finish.

[ButterChunk]

Since Switchback felt the need to shame me.....:D

Cindy
5 pull-ups (regular bar for me)
10 push-ups
15 squats

19 rounds in 20 minutes

Then a 2-mile jog (not timed -- it was slow)

[bluelightzgrl]

I've spent the last couple of days on the intestinal flu weight loss program

You and I both. :(

Back at it today... :D

WARM UP:
* Jump Rope – 1:00
* Push Up: 10
* Squat: 20

3 Rounds
* 30/20/30


WOD:
* Squat Clean (85lbs)
* Ring Dip

21, 15, 9 for time (15:08)

LIFTING/SKILLS DEVELOPMENT
* Kettlebells (2)
* Sostz Press 5 x 5 (these sucked!!)



and for canuck...

Hyperfit

vid is an over all from last week.

[ButterChunk]

Felt like moving some weights today so I did Elizabeth again

135# cleans
ring dips
21,15,9

8:42

Then added one of my usuals -

400 meters
50 squats
x 6 rnds

[canuckofapeach]

Hey, thanks Blue. I appreciate the thought and liked the vid. Can't wait to join up here.

[bluelightzgrl]

Hey, thanks Blue. I appreciate the thought and liked the vid. Can't wait to join up here.

I wanna hear about it once you do make it in... (email works since you know I'm not here all the time anymore)


Okay... so updates are...


090212

Lifting:
Dead Lifts at 165lbs 5x5

WOD:
Ball Slam 25lbs
Box Jumps 20"

21, 15, 9 for time (3:53)



090213

Warm UP:
Susicide Shuttle Runs
*run, run
*run, lung
*run, bear crawl

* body squats
* push-ups
* plank
20:10 x 16 (each)

WOD:
*Dead Lift (125lbs)
*burpies

21, 15, 9 for time (7:58)



090214

Who needs a bf when you can spend Valentine's Day with Benchmark Karen...

150 Wall Balls for time
-can we say OMFG that wench hurts!!
hit it in 9:40

Followed that up with a 1K row for time (in 3:54) and a class game of dodge ball (lmao, that was fun!)

[Switchback]

Yesterday, I did 7 rounds of 10 95# Sumo-Deadlift-High-Pull and 10 ring dips. It took me 9:16. I am not too happy with the time, but I was feeling a little crappy.

Today, I may do Grace, saving my long workout for tomorrow. I wanted to do 45 box jumps, 45 ring dips, 45 squat clean & jerk 135#, and 45 box jumps... but I am not sure I will have the time. We'll see. : )

[Switchback]

5:51 Grace (30 x 135# clean and jerk). I was not feeling great and think I would have done better if I did it with someone, the competition pushing me harder. I certainly won't pacemyself as much next time.

I will say that I am not too disappointed, all things considered. This is probably the first time that I was able to actually do the jerks properly. I had a hard time learning them, for some reason.

[Switchback]

Ok, peeps. I beat myself up something fierce today.

I thought I would do Diane with a twist... I think I will call her, "Jumping Diane".

21 225lb deadlifts
21 handstand push-ups
50 36" box jumps
15 225lb deadlifts
15 handstand push-ups
50 36" box jumps
9 225lb deadlifts
9 handstand push-ups
50 36" box jumps

It destroyed my legs and lower back, but I got it done in 16:15.

[bluelightzgrl]

Warm Up:
Run/Lung x3
Inch Worm/Bear Crawl x3
Some weird kicking thing I don't remember the name of/Crab Walk x2

WOD:
Kettlebell (16)
Ball Slam (20lbs)
Row Push Up (15lbs dumb bells)

21, 15, 9 for time (5:53)

Shoulda gone higher on the KB...