CF Jax.com 8.11.09

I will work out today... I will work out today!:)

It feels like forever since I worked out. I did walk my dogs last night (I know, I know.. BIG f'n deal, but it's something!). I'm going to do "Barbie" tonight, a scaled version of Barbara from CFJax on Tuesday.

CFJax.com - 8.11.09
Warm-Up:
800m run (@6.5mph on treadmill)
15 ball situps
15 back extensions
15 ring rows
5 burpees

WOD (scaled to "Puppies"):
5 rounds of:
5 pull-ups (*subbing ring rows)
10 push-ups
15 sit-ups
20 air squats

3 min. rest between rounds

Total time (all 5 rounds minus rest): 6:42
--Round 1: 1:23
--Round 2: 1:21
--Round 3: 1:25
--Round 4: 1:18
--Round 5: 1:15

"Barbie" - Day 41

Today's WOD is "Barbara". I'm scaling this again per the BrandX site to "Barbie". I'm hoping these pull-ups don't re-aggravate my elbow. I'm going to give it all I've got regardless. My previous time on this was approx. 10:35 or sub-2:00 per round. I hope I can beat that this time.

Warm-Up:
5 min. jump rope (work on double unders... haven't had success here since Day 30)
10 KTE's
10, 15# KB swings
10 bench dips
10 box jumps (subbing 2/3 stairs) X didn't do these, no energy

“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

Time: 9:73:02
--Round 1: 2:07:62
--Round 2: 1:58:23
--Round 3: 1:53:45
--Round 4: 1:48:73
--Round 5: 1:55:99

Push-ups were tough, but I didn't go to knee push-ups. The regular push-ups just got pretty ugly by the end. Elbow is throbbing, so I'm going to ice it up tonight. Rest day tomorrow is a good thing.

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)