"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!
I was in church the other day and the one of the pastors sang this song. I have been to war, and returned home so I connect with it . Enjoy!
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