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...