Booo...

Well, its injury healing time. I decided to try and focus on pullups and dips, but then my back started spasming. Turns out that I have been overarching my back when lifting and bending forward from my back instead of my hips for most of my daily activities. So, time to heal, which means no load or shock bearing activities on my back or leg. This basically means no CF in much of a meaningful way. So, for awhile now, unless Ken gets motivated, this blog will be a little sad.

I am swimming slowly with a foam belt to hold my hips up and doing yoga. Hopefully I can get this all to heal and get back to it!

back at it...

Injuries are no fun. I am really ready for this IT band to stop giving me grief. In the mean time, I am going to follow some guidance given by the Crossfit Journal article called "Working Wounded." This is my chance to get much better at pullups, dips, and actually try to get a muscle up.

As of now, my official goal is one muscle-up by December. And hopefully me knee will be better by then so I can get back on squats, running, and heck, simply walking and biking. Grrr.

From the main site, Ken and I did (I subbed 21, 15,etc dips for lunges):
100 m lunges
21 pullups
21 situps
100 m lunges
18 pullups
18 situps
100 lunges
15 pullups
15 situps
100 lunges
12 pullups
12 situps
100 lunges
9 pullups
9 situps
100 lunges
6 pullups
6 situps

mini-FGB

We had about 20 minutes to warm up and workout. This is what we did:

1 minute interval, no rest for 12 minutes
cycle through:
rowing
pushpress (50 lbs)
weighted situps (15 lbs)

Could have gone another round and thrown a heavy weight lift in to make it better.

Deadlift Machine!

Becka and I did some deadlift training. She is a stellar DLer (though I am not a coach, as she knows). Fun stuff though. Happy Birthday Becka! Next time, pictures.

21-15-9

Kettlebell swing
Situps
Deadlift (light weight)

Rachel:

21-18-15
Kettlebell swings 35 lbs
Pushups
1-leg Good mornings 15 lbs
row 500 m after finishing each round

Ken:

21-18-15
Kettlebell swings 50 lbs
Pushups
Presses?
run 400 m after finishing each round

Tabata Welcome to Crossfit

Had our new friend Becka over for a CF intro and did the infamous tabatas with a twist.

Excercises were:
-pushups
-situps
-press/pushpress(45 lb)
-row/squat

Becka kicked ass and I think will be back for more!

Row!

4x500 with 1 minute rest

1:51
2:06
2:13
2:09 (with an extra minute of rest)

I would recommend NOT doing this workout after doing GHSU and Good Mornings

GHSU and Good Mornings

Off the main site...
5 rounds for time:
35 GHSU
25 back rises (subbed good mornings with a 45 lb bar racked on back)

13 something...