Not to be out done...

My older son Eli obviously inherited my genetic gift for strength building and my penchant for shameless exhibitionism.

Results?

Here's a pic from Seaworld taken ~6 weeks ago. Since I started Crossfitting, my arms and shoulders added thickness and definition without any direct arm or shoulder isolation. No curls, no military press, no delt raises, no shrugs. Just total body functional movements: pull ups, push presses, dead lifts, and cleans.


The handsome devil in the cowboy hat is my youngest son Josh.

Make up WOD

We had guests for the past two weeks so I missed a few workouts. I also had a small situation with my workout shoes. Hopefully I am back.

"Cindy"
Complete as many rounds in 20 minutes as you can of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

I completed 12 rounds. The first 6 took 5 minutes and then I gassed. A backwards step? Maybe. I have never tried Cindy before, so I have no comparative data. My goal going in was 20.

I shouldn't feel too bad. Combining these results with my warm up nets:

• 240 body weight squats
• 150 push ups
• 60 pull ups
  

WOD

This is one of my own invention. Linda preparation. For those who don't know, Linda is a brutal workout:

• For time 10-9-8-7-6-5-4-3-2-1 reps of:
• 185 lbs bench press
• 135 lbs clean
• 275 lbs dead lift

My workout:

• 185 lbs bench press (55 reps)
• 135 lbs clean (55 reps)
• 275 lbs dead lift (30 reps)

Hopefully this will help me reach the full Linda workout. I would have done Linda except I only have 1 bar and not enough weight.

CF WOD 081006

CF WOD:

• Five rounds for time of:
• 135 pound Deadlift, 15 reps
• 135 pound Hang power clean, 12 reps
• 135 pound Front Squat, 9 reps
• 135 pound Push Jerk, 6 reps

I did 3 sets with 135lbs. The hang power cleans were very difficult. The other movements were pretty easy.

CF WOD 081004

"Barbara"

Five rounds, each for time of:

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

I did not finish Barbara and I did not keep time.

My results:

• 4 x 20 pull ups (most in any 1 set was 12. i just wasn't feeling it today)
• 4 x 30 push ups
• 3 x 40 sit ups
• 3 x 50 squats

This workout is totally different than Angie even though its the same movements. I wasn't prepared. At least I got some good work in today.

CF WOD 081001

Hero workout: "Nate"

Complete as many rounds in twenty minutes as you can of:

• 2 Muscle-ups
• 4 Handstand Push-ups
• 8 2-Pood Kettlebell swings

My scaled version:

Complete as many rounds in twenty minutes as you can of:

• 12 pull ups
• 12 dips
  
• 6 handstand push ups
• 8 55 lb Kettlebell swings

I completed 4 rounds. The hand stand push ups turned out to be a big time sink. This is 4 days in a row. I'm looking fwd to my next rest day.