WOD - 091202

Taken from CrossFit Cedar Park:

800m run (2 laps around block)
10 kb swings (used 35# dumbell)
10 push-ups
1 deadlift (used 95# - sharing bar with someone else)
9 push-ups
2 deadlifts
8 push-ups
3 deadlifts
...
1 push-up
10 deadlifts
10 kb swings
800m run

time: 19:42

Next time, much heavier on deadlifts. 95# a little easy.

WOD - 091130

3 rounds for time:
15 db power snatch (20#), right arm
15 sit-ups
15 db power snatch (20#), left arm
15 burpees

time: 13:54

WOD - 091118

21-15-9

double unders
wall ball
kb swings (35# db)
400m run

time: 17:30

Should have finished in 12:something, but I took a bunch of sand to the face during the first round of wall balls and had to stop to remove and rinse my contact lenses (surprisingly hard to do in the middle of a workout). The perils of homemade equipment, I guess. Double unders were unbroken, which was nice. The rest wasn't too bad.

WOD - 091110

400m run
15 push press (65#)
500m row
15 push press (65#)
400m run
15 push press (65#)
500m row
15 push press (65#)

time: 13:30

Should have gone heavier (or more reps). Was able to do the whole thing basically without resting.

WOD - 091106

4 Rounds for Time:
20 overhead lunges (25# plate)
10 burpees
10 deadlifts (135#)

time: 16:11

Made this one up. Not easy, but not super challenging either.. Should have gone 5 rounds. Could have gone heavier on deadlifts and added more burpees.

WOD - 091103

"Helen"

3 rounds for time:
400m run
21 kb swings (35# db)
12 pull-ups

time: 14:10

Felt good. Can probably increase kb weight next time. Could probably push a little harder also.

I've missed recording several workouts over the last few weeks. Among those I failed to record:

4 rounds for time:
10 SDHP (65#)
10 dips (alternated bar and rings)
10 double unders

time: 12:something

Baseline:
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

time: 14:something (completely fell apart after the row; didn't eat enough prior to workout; felt like I was going to pass out, and had to sit for several minutes to recover)

WOD - 091709

4 rounds for time of:
10 renegade rows (12# dbs)
30 sit-ups (abmat)
400m run

time: 20:01

Felt a lot better than I expected. I don't know if it has more to do with being on Paleo for 3 days, or the cooler weather, but I felt great, though my time isn't great. Splits were 4:21, 4:53, 5:27, and 5:20.

WOD - 090203

"Cindy"

As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats

Total rounds completed: 8

Compare to 090604. Ugh, very bad. Push ups very weak (more so than I can remember) . Triceps were shaking after the second round, and had to break up into sets of 3 or 2 for remaining rounds. A real struggle. Generally felt weak.

C2 - 090901

More "get acquinted with the rower" workout progression (with some modifications), from C2.

4x4min (3min recovery). Aiming for 22-24spm @ 130Watts

1: 130W @ 23 spm (warm up)
2: 131W @ 23spm
3: 130W @ 22spm
4: 132W @ 22 spm

total distance: 3456m

This felt harder and more anaerobic. May need to decrease damper setting (currently at 5).

C2 - 090831

First workout on the C2. Following their "get acquinted with the rower" workout progression (with some modifications).

4x4min (3min recovery). Aiming for 20-22spm @ 130Watts

1: 85W @ 20 spm (warm up)
2: 131W @ 20spm
3: 129W @ 22spm
4: 141W @ 21 spm

total distance: 3420m

Found it a little challenging to pull 130W at only 20-22spm. Still, good intro to the rower.