"Nicole" - Day 9

Today's WOD is Nicole. Pull-ups are one of my many weaknesses, so I will, of course, be scaling this to the "buttercup" version (per the Brandx site). I woke up with a god-awful crick in my neck, so I'm hoping it loosens up throughout the day. Otherwise this WOD could be painful. :)

Warm-up:
5 min. jump rope
15 girl push-ups
20 ball sit-ups
10 hspu progressions on ball

Nicole (Buttercup):
Three rounds:
Run 200 meters
12 jumping/reverse pull-ups

Time: 8:12:37

Round 1 - 2:54 (at 5mph on treadmill)
Round 2 - 2:41 (at 5.5mph)
Round 3 - 2:37 (at 6mph)

"Elizabeth" - Day 8

Today's WOD is "Elizabeth". I'm going to scale this down similar to the buttercup version on BrandX. I'm hoping to complete the reps with the 45lb. bar, but this might be too much. If I get to failure, I'll switch to the 10lb. bar.

Warm-Up:
10 min. jog
15 girl push-ups
5 jumping pull-ups
20 ball sit-ups
10 hspu progressions on exercise ball

Elizabeth (scaled):
15-12-9
Cleans, 10lbs.
Bench dips/chair dips

Time: 7:15

Planned to try this with the 45lbs., but I couldn't get the rhythm and form right, so I figured I should stick with the 10lb. bar until I could get it down.

Thrusters - Day 7

Today's WOD is Thrusters!! Thrusters might be my most favorite lift. I tried to go heavier this time (I've never gone more than the 45lb bar)... so I risked alot and went to... 55lbs!!:). Okay, so it's not that heavy, but I'm working up slowly.

Warm-Up:
5 min. jump rope
15 girl push-ups
20 ball sit-ups
5 jumping pull-ups
10 hspu progressions on exercise ball
10 thrusters with 10lb. bar

WOD:
Thrusters, 1-1-1-1-1-1-1
55 lbs.

Rest Day - Day 6

Thank God it's a REST DAY!!:). Running in my warm-up yesterday felt wonderful, but even after lots of stretching, I was still really tight in the legs again within 30 minutes.

Started a 3 month challenge/goal on 1/21/09. I'm going to follow the CrossFit.com site religiously for 3 months (albeit scaled). 3 days on, 1 day off.

Today is day 6 of the 90 day challenge.

Wish me luck!! :)

Situps & Supermans - Day 5

Yesterday's WOD seriously kicked my tail. I had nausea & dizziness upon completing it, but I'm thinking that had more to do with diet (hopefully I'm not that out of shape:) ). Anyways, very sore today and tomorrow will be worse.


Today's WOD (scaled to "Buttercup"):
Three rounds for time of:
5 GHD sit-ups (I'll substitute with an exercise ball)
10 Back extensions (I'll substitute supermans)

TIME: 1:53:63 - should have scaled up to "Puppies".


Warm-up:
10 min. jog
10 push-ups (knees)
5 jumping pull-ups
10 HSPU progressions on exercise ball

CFT & "Barbie" - Day 3 & 4

Yesterday's WOD was the CFT (Crossfit Total). I'm not crazy about the heavy lifting days b/c I can never max out (no spotter and no ability to dump the weight if needed). So I just practiced form.

Warm-up:
10 min. jog on treadmill
10 girl push-ups
5 jumping pull-ups
10 ball sit-ups

CFT WOD:
Backsquat - 5 reps w/ 45lb. bar
Push press - 5 reps w/ 45lb. bar
Deadlift - 5 reps w/ 45lb. bar

Today, I'm scaling "Barbara" to "Barbie" (per the CrossFit BrandX site).

Warm-up:
5 min. jump rope

"Barbie":
Five rounds for time-
5 pull-ups (jumping)
10 push-ups (on knees)
15 sit-ups
20 squats

Rest 3 minutes between each round.

Time:
Round 1 - 2:03:04
Round 2 - 2:00:67
Round 3 - 2:01:10
Round 4 - 2:17:09 (switched to reverse pull-ups)
Round 5 - 2:13:84 (switched to reverse pull-ups)

Back to Burpees - Day 1 & 2

Well, I have numerous excuses why I have not exercised since the holidays, but instead of going through that, I'm just going to jump back in and start fresh:).

And of course, I chose to start back with a burpees WOD.. of all things:).

Warm Up:
5 min. jog on treadmill
10 girl pushups
7 jumping pullups
10 ball situps

WOD (Scaled WAY down):
4 rounds for time of -
10lb. bar overhead walking lunges - 35' (I calculated it out to about 13 lunges, but I could have been way off.. measuring is not a strong suit of mine).
10 burpees

Time- 12:04:92

I was completely gassed. I think I worried my dog a bit because he hovered when I started wheezing:)haha. Felt really good to be back at it. And walking up the steps to work today was a sore experience.

Today's a rest day, which is a good thing because I'll be working late... like usual.