CF Invictus 8.12.09 (scaled)

I've never done pistols before, so I'll have to do a little "studying" before doing this one this afternoon.

Warm-Up:
250 single unders
20 Ring Rows
10 Ring Dips
20 ball sit-ups
10, 15# KB Swings

CF Invictus WOD from 8.12.09 (scaled):
Three rounds for time of:
6 Pistols (3 each leg)
12 Knees to Elbows
18 Box Jumps (16″)

Time: 7:01
--Round 1: 2:25
--Round 2: 2:05 (no break on KTE's)
--Round 3: 2:21

I did the first progression for pistols as demonstrated by Adrian Bozman.

My legs felt like LEAD on the box jumps. Must be tired from the air squats yesterday.

CF Invictus + Thrusters

My metcon for today is taken from CF Invictus from 7.7.09. Looks like a fun one!

Stomach is still feeling a little iffy this morning. I did some research last night and it looks like this can take a few days to get the bacteria/enzymes all up and running again after not eating any kind of meat in a long time.

Warm-Up:
5 min. jump rope
20 Ring Rows
10 KTC's
20 ball sit-ups

Thrusters:
10-10-10

Loads: 55(6/4)-65(5/5)-45(10)

CF Invictus - 7.7.09
Three rounds for time of:
10 Handstand Push-Ups (toes on bench)
20 Ring Dips (**2 bands & scaled to 10**)
40 20 Squats

Time: 6:24
--Round 1: 1:43
--Round 2: 2:11
--Round 3: 2:30

Well, this was a complete disappointment. The warm-up pretty much took all my energy (and it was a SHORT one!). I just don't have much in the tank today due to the past few days of stomach upset and overall ickyness. The thrusters weren't too bad, I just had to split them up and I'm not happy about that.

The metcon had to be scaled back even further after the thrusters and even with that, I wasn't really pushing hard.

Definitely bummed about it, but there's always tomorrow and maybe my system will level out a little by then.

I'm giving this meat eating 2 weeks -- if I don't start feeling normal by then, I guess it's back to the soy crap for me!

CF Invictus 6.11.09

Yesterday's WOD killed me:). I haven't sweated that much in awhile. I love the lifting metcon workouts. Taking rest days over the weekend, so I'm going to do a CF Invictus WOD today.

Warm-Up:
5 min. jog
5 min. punching bag (shoulders too sore for this)
10 push-ups
20 ball sit-ups

CF Invictus 6.11.09: Scaled
Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of: (I'll be doing 15-12-9-6-3)
Knees to Elbows (sub knees to chest)
Pull-Ups (band-assisted/2 bands)
Kettlebell Swings (24/16 kg)/ 15#

Time: 10:46:37

This workout was really FUN!! :) I love KTE's/KTC's & KB swings. I probably should have gone heavier on the KB's, though. Pull-ups were the big weakness.

Back in the game...

Okay, so I've been MIA for about a week now. I didn't do ANYTHING over that time and I really need to get back into the routine of working out. Starting today. I am finally going to do the CF Invictus WOD from last Tuesday.

I'm also quite behind on my burpee challenge. As of yesterday, I have 395 burpees to make up. I figured that I will do 20 extra (on top of the # for the day) to catch up in about 20 days.

Warm-Up:
5 min. jog
56 burpees
10 band-assisted pull-ups (1 band 2 bands)
20 ball sit-ups
20 burpees
10 KTC's

CrossFit Invictus WOD:
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#'s 45#'s (who am I kidding!)
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time: 5:45

I am seriously out of shape!! Damn me for taking such a long break. I couldn't do the pull-ups with only 1 band, so I had to drop back to 2. The burpees were by far the hardest. Came very close to puking on the last 20. The workout felt good, I was smiling by time I finished:). Happy to be working my tail off again! :)

CF Invictus WOD

I got some great sleep last night. I think this was mostly b/c I wore myself out with those burpees last night. It's not that burpees are even that hard b/c I'm not racing to complete them... it's just daunting to think about doing that many. I need to toughen up again. I've gotten soft on vacation:).

Today, I'm going to borrow CrossFit Invictus' WOD since I wanted to practice front squats anyways. I'll be subbing single-unders for double-unders, though.

Warm-Up:
5 min. jog
5 min. punching bag
47 Burpees
10 band-assisted pull-ups (1 band)
44 Burpees
10 KTC's

CrossFit Invictus WOD:
Front Squat
3-3-3-3
and then,
For time:
10 Thrusters (Heavy - challenge yourself) -- 55#s??
50 Double-Unders/100 Single-Unders
8 Thrusters
40 Double-Unders/80 Single-Unders
6 Thrusters
30 Double-Unders/60 Single-Unders
4 Thrusters
20 Double-Unders/40 Single-Unders
2 Thrusters
10 Double-Unders/20 Single-Unders

Time:

Did not do any of this tonight except for 60 burpees. Had to help Adam mow/weed the yard since someone might be coming to look at the house on Thursday. I'll do this workout tomorrow b/c it looks fun & not too strenuous. I've been feeling REALLY tired/lethargic since right before I went on vacation. Maybe it's just allergies or laziness:).