CFWF B Day

Buy-in: 5:00 rowing

WOD: Power cleans + metcon

Power cleans 3 x 5
Warm-up sets: 1 x 5 x 45# HPC
1 x 5 x 55#
1 x 3 x 65#
1 x 3 x 75#

Work sets: 3 x 5 x 80#

Metcon: 20-15-10
Box jumps (18")
KB swings (1 pood)
Push-ups
Time - 5:23

Cash out: 50 sit-ups
stretching

CrossFit Wichita Falls Programming

Justin Lascek posted a link to the CrossFit Wichita Falls programming in this thread over at the CF discussion boards. It sounds interesting, and I'm thinking about giving it a shot. I like the way it splits up the lifts and includes some short metcons. The split lifts help me get through a workout in my lunch hour, something I always had trouble doing on the novice SS programming. I suspect it will take some time to get worked into a routine, but I started today. The late fall/winter is my primary time to get to the gym for strength, as the kids' soccer is winding down and I'm better able to sustain a routine. I'm also going to Fort Bragg in a couple of weeks, and I'll have more time in the evenings to get things worked in.

Here's the program in a nutshell:
A-Day: 3 x 5 Back Squats; 3 x 5 Presses; Pull-ups
B-Day: 3 x 5 Power Cleans; Metcon
Rest Day
C-Day: 3 x 5 Back Squats; 3 x 5 Bench Presses; Pull-ups
D-Day: 1 x 5 Deadlifts; Metcon
Rest Day
Rest Day

Buy-in: 5:00 rowing

WOD: C Day, Squats and benches

Back squats 3 x 5
Warm-up sets: 1 x 8 x 45#
1 x 5 x 65#
1 x 5 x 85#

Work sets: 3 x 5 x 95#

Bench presses 3 x 5
Warm-up sets: 1 x 5 x 45#
1 x 5 x 65#

Work sets: 3 x 5 x 85#

Pull-ups 3 x max reps
8/8/6

Cash out: 2 x 800m run on treadmill @ 1% incline. 8:27 pace/8:20 pace
2:00 plank

Okay, now this sucked.

Done at the Y playground while KAD was doing technical training for soccer. This was a riff on the main page WOD for 10/3/09, but I didn't feel like doing pistols.

Buy-in: 2 x CFWU

WOD: For time:

Run 800m (4:45)
9 pull-ups
15 push-ups
21 sit-ups
Run 800M (4:47)
9 pull-ups
15 push-ups
21 sit-ups
Run 800m (4:55)
9 pull-ups
15 push-ups
21 sit-ups
Run 800m (5:05)

Time - 24:55

Wow. That one hurt. The last 800 was just kind of unnecessary.

Cash out: Stretching and whining

Sunday AM Run

Hubby wanted to run this morning. Usually he avoids exercise unless I drag him out, so this was a welcome surprise.

Buy-in: 3 rounds
10 squats
10 sit-ups
10 push-ups
10 supermans

WOD: Running
Distance - 2.2 miles
Time - 21:26
Pace - 9:40

Actual time spent running was 11:41 - we alternated running and walking at about a 4:00 on/2:00 off interval.

Cash out: stretching

Fight Gone Bad (kind of)

Basement WOD done along with KAD; since we don't have a rower or barbells, we just use the FGB format with the subbed exercises. KAD doesn't do the HP part of SDHPs, she just does the SD part. She also does sit-ups instead of KB swings - our one KB is too heavy for her to swing safely.

Buy-in: 3 rounds
10 squats
10 sit-ups
10 supermans
10 push-ups

WOD: "Fight Gone (sorta) Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep.

Round/Exercise	1	2	3	Total
KB thruster 25#	27	26	20	73
KB SDHP 25#	22	20	19	61
Box jumps 18"	20	19	15	54
HSPUs	19	20	20	59
KB swing 25#	31	25	26	82
Total points	119	110	100	329

Cash out: crunches, hollow holds

Unworthy

Buy-in: 2 x CFWU minus pull-ups

WOD: "Unworthy"

For time:
Squats - KB swings (25#) - Push-ups

80 - 40- 20
40 - 20 - 10
20 - 10 - 5
40 - 20 - 10
80 - 40 - 20

Time - 15:14

Wow. That's over 2:30 slower than last time I did this WOD. Suckage.

Bike Ride w/Drew

MapMyRun.com - General Road Cycling: General Road Cycling on 10/10/2009

Cash out: Tabata push-ups (3 minutes)

17/12/10/8/6/7

Total - 60

Pistols, Sit-ups and Running

Done at the soccer park. Note to self - find a dry area to do sit-ups next time.

Buy-in: 2 rounds CFWU minus pull-ups

WOD: For time
Run 800m (4:43)
15 pistols ea leg
25 sit-ups
12 pistols ea leg
25 sit-ups
9 pistols ea leg
25 sit-ups
Run 800 m (4:34)

Because the park has taken down the markers, the run distance was a guesstimate. I think it was a little too long. Pistols were assisted by holding onto a light pole. My ass will sore tomorrow, I can feel it already....

Cash out: Pigeon pose 1:00 x 2

Tabata stuff

Buy-in: 2 rounds
10 steps walking lunge
25 ft inchworms
25 ft bear crawl
25 ft crab walk

WOD: Tabata pushups/situps/squats
6 minutes of :20 work/:10 rest

Pushups: 17/10/10/9/8/8

Situps: 15/16/16/16/16/16

Squats: 16/17/16/16/14/15

Score - 38

Totals - 62 pushups, 95 situps, 94 squats

Cash out: 2 rounds
10 x swiss ball bridges
10 supermans