11/13

Jason (modified)
100 Squats
5 Pull ups
75 Squats
10 Pull ups
50 Squats
15 Pull ups
25 Squats
20 Pull ups ( couldn't do any more regular pull ups so I did negatives)

Time was 14:14

I'm not really tired the way I have been after other cross fit workouts but both my arms and thighs are completely dead, I was definitely at muscle failure at the end of the work out.

11/12

Crossfit Rest day
3 mile interval run. I dont know how long it took, I was able to keep up with fast group for the first two miles and then i started to loose it and fell back. It was my first time running intervals in A group, Id rather suck in the fast group than cruise in B group.

11/11

"Fight Gone Bad!" (modified)
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) I used a 35LBS dumbbell and simulated the motion of throwing the ball basically it was a thruster
Sumo dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps) Used truck tire instead 24"
Shoulder Press, 75 pounds (Reps)
Run 400meters

I did each round straight through with out breaks I moved on to the next exercise after i couldn't continuously do the exercise. Then went to the next round after drinking some water.

Round 1:
DB:20-SDL:10-BJ:21-SP:8-Ran
Round 2:
DB:15-SDL:9-BJ:19-SP:10-Ran
Round 3:
DB:13-SDL:8-BJ:15-SP:16-Ran

11/10

Five rounds for time of:
25 Inverted Burpees- Modified (4 tire flips 400-500LBS) I tried to do the inverted Burpee and fell when I flipped unpside down to do the pushup i fell onto my head. At that point I decided to switch the workout
25 Pull-ups(2 round started jumping pullups)
25 Burpees
Time: 25:45

11/9

unplanned rest day didnt have a chance to workout at all

11/8

Rest day

11/7

20 Min Run
50 PU-Break-50 PU
50 SU-Break- 50 SU

I was in a very religious neighborhood and they didnt have any gyms within travel distance and I couldnt even check to see what the WOD was because there was no internet access.

11/6

This is what I wrote from the airport on thursday:
So my girlfriends iphone won't let me post in the normal spot so this is where I'm going to do it. I'm flying to new York in 45 mins so I probably won't post until I get back on sunday. Today work out was max reps of 5 sets of bodyweight benchpress and pullups. My first set of pullups were bad form I didn't go down far enough so I got a lot more. I weigh 190 FYI
Workout:
Set 1: 4 bp/ 10 pu
Set 2: 3 bp/ 2 then break then 2 more (weak)
Set 3: 1 bp/ 4 pu
Set 4: 2 bp/ 5 pu
Set 5: 3 bp/ 4 pu
I'm going to check the crossfit website tommarow to see if I can do the workout. I won't have access to any equipment so I may have to just run and do push ups sit ups leg lifts and hunt down a place to do pull ups from. If anyone has ideas for workouts that don't require equipment let me know. O yeah the reason I'm going out of town is for a Jew convention let the jokes flow I'm expecting Charlie mike to be up there I really think he is a closet Jew. I'm mean come on he is hairy, has a big nose, has a Jewish name he is one of us.

11/5/08

Today was day one of crossfit WOD. What is said to do was:
Complete as many rounds as possible in 20 minutes of:10 Pull-ups/65 pound Thruster, 10 reps

What I ended up doing was 10 minutes of 45LBS thuster and 10 Jumping pullups. I managed 6 sets of that in the ten mins. Then i had to take a brake so I rested for about 4 minutes and then did another 3 set of the thusters and jumping pullups. Took another break and tried again and was only able to do another set and a half before I just couldnt do anymore. I warmed up with 25 pushups and ten pull ups.

New Goals

So after discussing my goals with my roommate I have decided to just follow the crossfit workout (starting tommarow given the fact I just worked out)

Back to Lifting 11/3/08

I have been seriously slacking the last time I lifted was 8/26/2008. I did:
B/P
Set: 1 2 3 4 5 6
Rep: 6 6 5 5 6 5
W: 125/135/145/155/175/175
Mil Press:
Set: 1 2 3 4 5 6
Rep: 8 8 8 8 8 8
W: 65/75/80/80/85/90
Tricep Ext
Set: 1 2 3 4
Rep: 8 8 8 8
W: 65/65/65/65

Today I tried to pick back up where I left off:
Bench Press:
Set: 1 2 3 4 5 6
Rep: 6 6 6 6 6 3
W: 125/135/145/155/165/175
Tri Ext:
Set: 1 2 3 4 5 6
Rep: 8 8 8 8 8 8
W: 65/65/65/65/65/65
Mil Press
Set: 1 2 3 4 5 6
Rep: 6 8 7 7 6 7
W: 65/75/80/80/80/80

Not bad I was just short on my military press.