SFG WOD 101130 -- muscle ups

Warm up:

• 6 minutes rowing
• 30 slow burpees
• 3 rounds of 10 push ups, squats, rotations

2 rounds of:

• 5 false grip ring chins from knees
• 5 false grip ring chins
• muscle up

I hit my first muscle up today. I kipped heavily but it felt good. This is a crossfit milestone.

3 rounds of:

• 31 sec chin up hang, chin over bar
• 31 sec ring dip stand
• 31 sec active squat hold
• 31 sec hand stand push up hold

Tabata row

SFG WOD 101129 -- squat

First workout back after a prolonged layoff. Over the Thanksgiving break I played rugby in Cancun with Atlantis and rested. I didn't food/sleep journal, nada. I'm going to continue the journaling break until 2011 when I will pick it up again. I will track PRs, but thats it.

Warm up included:

• 30 push ups
• 30 squats
• 30 sit ups
• 30 pull ups

Workout:

Back squat:

• 10 x 135, 10 x 185, 5 x 225, 5 x 275, 3 x 295, 1 x 315, 1 x 335

I experimented with a lower bar position. It felt good. I will reach a new PR soon.

We finished with:

• 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 KB swings at 53 lbs
  

SFG WOD 101116 - snatch grip DL, man makers, core, row

Warm up including 5 min row

3 rounds of:

• snatch grip DL, 5 x 225 lbs
• man makers, 10 x 50 lb DBs

4 rounds of:

• hip extensions, 10
• toes to hands, 5

5 min row at 90%

I finished with a 10 min squat, couch stretch, wall groin stretch, and active wall ham stretch

SFG WOD 101115 -- bench, squat, pull ups

I talked with my trainer about my Achilles problem. We're going to switch to a strength and flexibility phase when I get back from Mexico.

5 min row, rolled out, 5 min row

3 rounds of:

• bench press, 10 x 135 lbs
• back squat, 10 x 135 lbs

4 rounds of:

• 10 strict chins
• 10 sit ups with 25 lbs DB

This wasn't difficult but I'm not trying to hammer myself before Mexico. I concentrated on vertical shins while squatting.

101114 -- kick, run

Ran 1 mile in 8:20.

Dynamic warm up.

Kicked 19/25 drop goals from about 20m. 947 for the year. Almost 10% to my goal.

The numbers are going the wrong way. Oh well. The weather wasn't ideal.

I kicked and chased for about 30 more minutes to stretch the legs.

The pop kick felt good.

101113 -- run

took time off from Crossfit then ran at the track.

Run 1 mile, 7:32.

Dynamic warm up.

14 x 100 yard sprints.

Running is not good for my Achilles but it held up okay. I needed to run before Cancun.

SFG WOD 101109 -- row

Rowing and shoulder mobility before I tweaked my back. It was cold outside, I hardly slept at all last night, and I did not warm up well. I shut it down about 20 minutes into the workout and went home. For whatever reason I am really struggling with the new programming. My diet and sleep are the same but my lifts and endurance are going down. Plus I'm feeling hurt more often. Maybe its the change in weather.