crossfit wod: 05/15/2007

actual wod for 5/13

back squats 5-5-5-5-5 reps

Round	Back squat
WU	barbell
1	BB + 50
2	BB + 100
3	BB + 100
4	BB + 100
5	BB + 100

quick workout today, did crossfit warmpup, wod and left
possibly couldve done more weight, but i didnt want to push too much
hamstrings were a little sore plus first time doing weighted squats in years
form may be a concern as knees get closer together as i lift up

crossfit wod: 05/14/2007

actual wod for 05/12/2007
since i rest on the weekends, i do wod's from the past

anyhow, heres the workout and results

40-30-20-10-5 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions

time: 22 mins

i was not able to do more then 1 double under in a row
so i concentrated on feeling more comfortable with jumping rope
maybe once i get real good at that, i'll be able to bust out the double unders
all of my rounds of jumping was 40x
had difficulty doing more then 10 back extensions, had to pause and restart
equipment used for glute ham situps and back extensions is not optimal

crossfit wod: 5/11/2007

actual wod for 5/10/2007 since 5/11 was a rest day
had to scale back again...see previous post about weakness

Five rounds for time of:
95lb power clean, 21 reps
12 handstand push-ups

round	power clean	decline push up
WU	40	X
1	60	3 /4'
2	70	3 3/4'
3	70	3 3/4'
4	60	3 3/4'
5	60	3 3/4'

time: 28 min

workout somewhat difficult, sweat alot
may have hurt left shoulder a bit
used railing as base for pushups

crossfit wod: 5/7/2007

wod actually for 5/6/2007
but 5/7 ws a rest day...and also my first day in a gym doing crossfit solo
i was so excited that i went and did the previous days workout
of course i had to scale back since im new at the whole weight lifting thing

complete as many rounds as you can in 20 minutes of:
135lb barbell thruster, 7reps
weighted pull-up, 50lb, 7reps

round	thrust	Pull up
WU	barbell	-100
1	85	-55
2	55	-55
3	55	-55
4	55	-70
5	55	-70
6	55	-70
7	55	-85
8	55	-85
9	55	-85
10	55	-85

workout somewhat difficult
initial thruster weight way over my limit
good first workout of my solo crosssfit gym exercises