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Tuesday, April 27, 2010

Half the Man I Thought I Was

I watched today's Crossfit WOD on the video link. According to the posting, the folks did it in 10-15 minutes. I, of course, had to do some modifications - real pull-ups instead of kipping pull-ups and swinging my trusty 50-pound back of sand instead of a kettlebell.

I finished - exhausted - in 20 minutes. To think I was just starting my sit-ups when these people in the video were finishing. Seems I have some work to do.

Monday, April 26, 2010

Lawn Care and Crossfit

After a different warm up - pushing my lawn mower around the yard for an hour - I did the Crossfit WOD.

Again with the modifications ... I don't have a 20-pound ball or a 15 foot wall save for two 10-pound dumbells and my cedar shingled house. I thought that not a wise idea, so I did thrusters with my trusty 50-pound bag of sand. I also don't have rings for muscle-ups, so I did the usual replacement, pull-ups and dips.

11 minutes, 30 seconds. I took about that long to walk up the stairs after I was done.

Wednesday, April 14, 2010

Filthy Fifty at Sixy Percent

Todays Crossfit WOD was the "Filthy Fifty". Since I had taken 3 days off due to feeling a little under the weather and a slightly pulled back muscle, I thought I'd ease into it by adapting it to the "Dirty Thirty"; that is, just 30 of each exercise, with some exceptions.

I don't have a proper pull up bar, so I did 30 pull-ups - not jumping pull-ups. I don't have kettlebells, so I swung a 50-pound bag of sand. I don't have a bar to push-press, so I push-pressed the 50-pound bag of sand. I don't have a weighted ball nor a high wall to wall-ball it against, so I just skipped that one. Finally, I can barely jump rope, so 30 double-unders became 60 jump-ropes.

I gave 110% to the 60% scaled "Filthy Fifty" and finished in 19 minutes.

Friday, April 02, 2010

A Lotta' Tabata

Today's Crossfit WOD was a killer. I alternated pullups between wide grip and underhand close grip - which as it turned out didn't make much difference. I resorted to some girly-style pushups by the last 2 rounds. I did different sorts of situps - crunches, alternate side to side - which account for the vast differences in quantities between rounds. Finally, the squats actually let me recover a bit and I finished strong.


Exercise

 1 

 2 

 3 

 4 

 5 

 6 

 7 

 8 

Total

Pullups

15

10

5

3

3

3

2

3

44

Pushups

25

20

12

10

9

8

8

9

86

Situps

17

10

14

16

6

19

12

13

107

Squats

14

15

15

14

15

15

17

18

123
 

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