5k ROW 21:56

Tough go but feels good a couple hours later. Avg split time was 2:11.6/500m. I noticed a lot of whining in the crossfit comments section, pathetic. I am not a superstar or going to compete at the games ever but I don't piss and moan about the work that has to be done either.

KETTLEBELL TRIO

7-5-3 swings cleans and snatches. AMRAP 20 23rnds.

Obviously due to the cleans and snatches these were all one armed. Felt good. I am trying to do more kettlebell work as a method of rehabing all my right side injuries. I will still crossfit just with an emphasis on Kettlebells. I will also try to do 5-10 minutes of kettlebell work on its own daily. My workouts have been less aporadic then my posting but still not great. Lets see whats happens.

There will be Kettlebells at work now as well making it easier.

Helen 11:48

Something I did not mention last time was that the ball ripped a piece of skin off my right thumb. I did not realize how often you put pressure there, just glad it wasn't on my palm from pull ups.

Spoke with a co-worker about CF yesterday, sounded like many of his exercises were similar and if he had put a stop watch to it, it would be close to CF. He did compare it to P90X, (groan). He was interested in the rings. I brought them in tonight and we goofed around on them for a bit. He got a muscle up in about 5 minutes. Damn, I got close, but it is not a hand grenade so it doesn't count.

As an intro to CF we did Helen. The only problem I had not solved was that there was only one pull up bar causing some delay. He did really well, way better then I did the first time I did Helen. Afterward he was exhausted and said he had not been that beat since he had been in a good wrestling match. Good show on his part too considering he had run 5K earlier in the day and walked at work for about 10K.

My ankle still hurt while running, but once I stopped it was almost all gone. I wonder what would happen if I only trained my left side and let all the injuries on my right side rest.

felt good, I think I get my Helen to 10:00 before the year is out.

KAREN

17min pretty much right on. I knew this is the wod I should b e doing when I realized that I didn't want to do it. I've changed my warm up around to be mainly working on weak points like thrusters, handstands, and overhead squats. Talked to a guy at work about CF he wants to be a bodybuilder so I showed him Josh Bunch.

My injured ankle has been nagging me lately so I had cut back on workouts. I felt terrible, soft slow, guilty. I was told recently by a Dr. that I should be resting the ankle as much as possible and not straining it. I think thats why I decided to Karen, give it a shot see how my ankle feels after that. I also feel a fight gone bad in my future, the box jumps would be a good test.

21 Thrusters and 21 double unders x 5

OUCH!. My legs are killing me. I knew I would not be doing this one as Rx'd. I did 45lb thrusters to keep the intensity higher and tried to do 21 double unders. for some reson I would often hit the back of my head with the rope. Anyway I reduced it to 50 reps of skipping after I realized I would be all day trying to get 105 Du's. 16mins in total. which was okay. I think I will need to work on DU's in my warmup and I will add 10lbs next time.

Lynne

5 minutes, plus minus.  5rnds of max reps BP and PU.  It was a terrible workout.  I felt like I was ready to go but when I started it was as if I had not warmed up at all.  the breakdown went like this 2/16, 1/13, 1/8, 1/6, 1/5.  Absolutely terrible.  I guess thats why we keep track, I don't want to perform this poorly again.  Diet today was not great either.  

Deadlifts 1 RM x7

No PR today but about 2x body weight anyway. 315, 335, 335, 345, 345, 365FAIL, 335, 315. It seems deadlifts come up when I get bad news. I like them to help get rid of frustrations. Its also kind of funny to see people look at a skinny guy lifting that kind of weight and say don't yourself. Whatever go back to your preacher curls/TV routine.

In January I started the Starting strength routine. I found that I was getting pretty good gains in most things. After about a month I did Helen to see how I felt. 17 minutes later I thought I would be calling 911. my best time 11 some minutes. clearly stopping the met con all together takes its toll. That being said I am leaning towards the strength biased style of crossfit.