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I've never done Stacey, but she sounds as bad as Karen, or maybe worse.

10/11 WOD
Tabatas
* flutter kicks
* mountain climbers (working on full extension not speed)
* hollow rocks
* air squats

3 rounds for time
* 20 American KB swings (25lbs)
* 20 OHS (45lbs)
9:52

I went with only 25lbs on the KB swings because I wasn't feeling confident, but I should have gone with at least 30, maybe even 35. I've only ever done OHS with weight one time before (previous Saturday) and I really wasn't quite ready. I actually loaded my bar to 55lbs and tried it, but decided to go with only 50 for the workout. Then after 3 in the workout, I pulled that off, too, and just went with the bar. My body really wasn't ready for that much weight on a move I just learned (and only ever tried to max at, and never did too many reps) and it was just killing me. The final round, I couldn't do OHS at all. I was really struggling at the end of the second round and for safety reasons changed to front squats. I was the last one finished, but at least I finished. And I didn't drop the bar on my head or destroy my rotator cuff. Bonus!

Ughh I hate Karen. We did Stacey on Friday which hurts my legs almost as bad as Karen.

Stacey - 150 squats, 2000 m row, 150 squats

Time: 18:28

Followed that up yesterday with "Grace" (30 clean & jerks 135/95 for time) and a 3.5 mile run.

Did Stacey in 18:56 on Monday.

10/14

Tabatas
* bear crawl
* PVC roll outs
* lunges

Partner workout (one partner does move, other does hold, then swap) 17:34
* 30 medicine ball cleans / hold medicine ball overhead (we used 14lbs ball and a 20/15lbs KB, switching when partner was half done)
* 30 squats / hold bottom of squat
* 30 situps / V-hold
* 30 wallball (14lbs) / hold bottom of weighted squat (15lbs)
* 30 burpees / hold top of pushup

That was harder than it looked. Medicine ball cleans were tricky. They felt kind of like a flip squat with a ball instead of a kettlebell, but not quite. I held the squat first, which I did well without feeling "burn" until almost the end (I've gotten a lot better at that) but it made it harder to do the squats. The wallballs are still awful no matter what. Holding the pushup made my shoulder ache again from Tuesday.

And the bear crawl and lunges were outside. I thought it was dangerous for the hands doing those on the office carpet with occasional staples. I barely missed glass in the lot today, plus the asphalt is hard on the hands and knees. Oh, and the rain that came at the end didn't help with glasses.

WOD 10/17
Warmup
AMRAP 12
* 3 laps
* 10 pushups
* 15 squats
* 20 situps

Workout
EMOTM 12
* 3 deck squats
* 7 box jumps
EMOTM 12
* 3 burpees
* 5 thrusters

Yeah, I suck at deck squats. I have a really hard time doing them. Most of them I had to try two or three times to get back to my feet. GAH. I think I had a total of 10 seconds of rest during that EMOTM. Most of the time, I didn't get through them all, so I just kept going from where I was at. I think I round up with 10 rounds, not 12.

It's "Girls" Week at our box.

Yesterday:
Nancy
5 rounds
400 m run
15 OH Squats (95/65)

Time: 18:06 (used 45# OH squat - hands down my weakest lift since tearing my rotator cuff - definitely need to work on it)

Followed by 3 mile run with my dog. He's finally back to a sub-30 5K. FINALLY.

Today: Diane

21-15-9
Deadlifts (225/155)
HSPU

Time: 9:28 (used 2 abmats under my head)

10/19

Warmup
* 30 squats
* 20 pushups to floor (only half were modified)
* 500m row
* 50 mountain climbers

Skill
pistol squats (I started with the purple band because that's what was available. Once I switched to a blue band, they were much easier)

Workout
21-15-9
* front squats (55lbs)
* pull ups (I used a box)
* ring dips (blue band)
10:59

AMRAP (while partner did the WOD)
* 20 situps
* 10 burpees
* 5 4-count flutter kicks

I did 3 full rounds plus situps and a couple of burpees

It was a hard workout. I really hate pullups, but I think I'm coming down a little better/slowly than I used to. It's hard when I'm doing a WOD for time to go slowly. I actually managed to do the ring dips for the first time successfully with a band

PLUS: it was my trainer's last day before she goes on maternity leave. She used to run my bootcamp class at least once a week, but hasn't for a while due to a major change in schedule when they lost one of the other trainers. I've made it to her class a few times since then, but not usually. I managed to make it last night for the first time in a while. (She demoed everything except for the burpees, if you're curious.) We were talking about how far I've come since I started training with her almost a year ago. Since that was the first time I'd ever worked out and I was over 200lbs, those first classes weren't pretty. It's amazing to realize how far I've come.

10/19/11 WOD (Is that it?)

As many rounds as possible in 25 minutes of:

25 Kettlebell Swings 53 lbs.
25 Deadlifts 135 lbs
25 Box Jump (24 in.)s
25 Overhead Squats 95 lbs
25 Burpees

3x

sounds like a fun workout. It's quite a variety of different moves. I like WODs that are like that.

10-25-11

7 rounds:

7 HSPU
7 Thursters (85)
7 Knees to Elbows
7 DL (165)
7 Burpee
7 KB Swing (1 pood)
7 PU

45 minutes and some change

10/26/11 WOD

Back Squat 1-1-1-1-1
95 lbs, 135 lbs, 155 lbs, 175 lbs, and 185 lbs

Front Squat 1-1-1-1-1
95 lbs, 115 lbs, 135 lbs, 155 lbs, and 175 lbs

Overhead Squat 1-1-1-1-1
95 lbs, 105 lbs, 115 lbs, 135 lbs, and 135 lbs

22:11 ... couldn't find an efficient way to carry the ball

That is tricky. I have pretty short arms, so I've found the same thing when we've done stuff with the ball beyond catching and throwing....

Saturday's WOD the "Filthy Fifty"

50 box jumps, 24"
50 jumping pullups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 back extensions
50 push press, 45#
50 wall balls, 14# ball
50 burpees
50 double unders

Sorry, crossfit? WOD?

I am starting Crossfit with an introductory class this weekend, but plan to make it my main workout. I've been fit for several years with lots of spinning and cycling, some bootcamp workouts but minimal weightlifting. I have been watching lots of CF videos on line, and am excited to start!

I can squat, do lunges, do pushups, etc, so I'm not too worried about that stuff except that I know I will learn to do those exercises at higher reps and harder variations as I progress.

My question is about pull-ups. No way in heck I can even do one, I've tried. I know that they are modified for beginners, and that it involves resistance bands somehow, but could anyone explain how that works?