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I wasn't digging the work out posted on Crossfit.com today. I am about to go on travel so I won't have access to weights so I figured I would try a weighted work out. I did dead lifts and went for a max. I stopped at 235. I think I could do a little more than that but I was pretty spent because I took my time doing 3 rep sets with a bunch of different weights to get up to that. I rounded the work out off with some overhead squats.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Ok, I messed this one up because when I read the work out on Crossfit.com I thought the first exercise say shoulder press for some reason. Again I did this with Lisa because I didn't go to work to day. I was in the field all weekend shooting my M4 and M9 so did I did feel like going to the gym. So instead of doing this for time we just did set and rested till we felt like starting again. Lisa use 20# and I used 40#. I should have used more weight and will next time. I am not expert but I tried to teach Lisa how to do the Hanging powerclean, it is a weird movement if you have never done it but it went well.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

This was not fun. I did this will Lisa because I didn't go to work. I didn't the pull ups on a gravitron with minus 60# of my body weight. I only did about 12 rounds because I waited for Lisa to get done with each round because we were using the same gravitron to do the pull-ups. She only made it to the 13 minute mark but did very well.

Snatch 1-1-1-1-1-1-1 reps Here is a video if you don't know what a Snatch is.

I am fairly new to Olympic lifting so and I work out at a YMCA where you can't drop weight so I did some warm ups with a weighted bar. Did a few sets of just 45# Olympic barbell. Then up'd it to 65 pounds for the 7 reps. I for sure could go heavier but with out rubber bumper plates I don't want to try to hard till I get better at the movement.

The Work out:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups


I did a pyramid starting at 10
So first round 65 pound Squat clean 10 reps
10 GHD sit-ups
Drop weight to 45 pounds and finished doing 9,8,7... alternating exercises

Need to practice the clean!

Deadlift 3-3-3-3-3 reps

Got my deadlift up to 165, did all 5 set of 3 reps at that weight after the warm up.

I think I could do more but did not want to push it yet!

The work out
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

round one
21 rep 40 pound Shoulder Press
21 Back extensions

Round two -five
15 rep 40 pound Shoulder Press
15 Back extensions

Round six and seven
10 rep 40# shoulder press 5 rep push press
10 Back extensions

You dont know how weak you back is untill you do a bunch of back extensioin on a GHD

OK,
Today is supposed to be a rest day but the wife and I decided we would go to the gym on Saturdays for light work outs and so I can teach her some of the Olympic lifts.

We worked on the dead lift today. Lisa did pretty good, her back is not that strong so this will be good for her in the long run.

After that I decided to see what her max was on the bench press. She has only been using 20 pounds on the machine bench press. I got her up to 105 so she has been slacking. I only got to 180 so that's kind of weak for a guy my size but I will work on it.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Ran 400m
30 crunches
tried 135# Deadlift, did 5 reps then dropped to 95# to finish up 1 and 2nd round
3 and 4 I dropped to 75#
only did 4 rounds

I though the Deadlift was going to be easier than it was. Definitely will need to improve that before my other lifts will get better!

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

I started out with 25# dumbells for first two rounds
Only did 5 pullups with half body weight for each round
Switched to 20# for last 3 rounds
Took about 20 min.

I have done some of the workouts for about the last two weeks. But I'll start logging my work out today. The Work out of the DAY (WOD) was:
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

Named after Maplewood, Missouri Firefighter, Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

I cut the work out way down.

5 pullups on a gravatron with half my body weight 100#
5 dips on a gravatron with half my body weight 100#
10 Burpees
I only did 4 rounds!

Didn't keep real close watch on the clock!

Well I was at an Army school and these SOTA guys asked if anyone want to do some workout that they had a girl name for "Cindy" (they were doing it wrong). I went with them to see what it was. We did 5 pull ups, 10 push ups and 20 squats every minute on the minute for 20 minutes. Well that is what we were supposed to do. I made it threw 5 rounds and not in 5 minutes. I broke off and did a 2 mile run.
The thing is I could barely move the rest of the week because I was so sore. This made me very curious to where they learned this. They said something about it being free online at crossfit.com and talked about how the SF units did the work outs a lot.
That being said I am hooked. I have spent the last month reading articles, watching videos on technique and learning as much as I can about crossfit. They recommend a diet of palio (caveman diet) and Zone. So I bought the book enter the ZONE by Dr. Sears and have been reading it non stop.
One of the thing that Crossfit recommends is to keep a log of your work outs and how much you do so you can look back later and compare for improvement. Many people do this in the form of a blog. So I have this blog that I am not using and it will now be my log! 1. 2. 3. go!