21;32 I rowed instead & subed the extensions with goodmornings, & managed all situps unbroken .

15:17

Every 1/4 mile was a negative split. One of the things I really like about CrossFit is that it really shows where you're strong and where you're weak. The last 2 WODs kicked my ass...today it was my turn.

Matt, as I finished my 32:06 crawl, I wondered who would be first to halve my time. Good work. Now I'll wait for your fast friends to do the same.

17:01 - abmat situps anchored by kb and 36# kb swings replacing extensions

Drove out to my favorite nearly deserted country road and placed the abmat on a towel in the damp culvert and put the kb next to it. Dressed in sweats, hat and gloves for the 31 degree temperature. Considering the soreness in my traps and glutes and the cold weather, I figured this WOD wasn't going to be one of my better efforts. I was prepared for 25+ minutes of suffering.

Broke 7:30 for the first mile and I wasn't making that "death rattle" sound in my throat or even breathing very hard! Two good running WODs in a row...I really am running a little quicker these days. Situps and the kettlebell swings had no breaks. I ended this WOD feeling energized - no way I could have said that about any running workout a year ago.

23:04 substituted 36# kb good mornings for extensions

Any suggestions for Back x-tension substitutes? Cannot take weight outside at the university gym and the set up makes it too goofy to run outside and keep coming in for the extensions. I figured I could come back in and do the extensions as an addition, but want to fill the slot with something while I am doing the rest.

Chip...you could try good mornings with a loaded-up backpack, or any offshoot of back bridges.

Kelly, your devotion is inspiring. I woke up this morning and decided to eat oatmeal instead of doing the WOD and my only excuse was that I was tired. Now I have to find a way to sub the back extensions while I head out during my lunch break. I am going to try and run at the small military base near work hoping that their "circuit training" course has something to do back extensions on or else I'll do good mornings.

20:21
I felt like a rusty gate. Heart & Lungs were fine, running mechanics are all screwed up.
More running please!! (I need the practice.)

18:55.0

Substitute C2 for run. Broken first set back extensions: 30-10-10. All others clean.

Going to take a much needed break for recovery and attitude adjustment. No training for the next 5 days except for maybe light warmups and stretching. See you back next Monday.

Chip, you could also try db or kb swings as a replacement for extensions, and it will keep your heart rate up and give you a little grip work at the same time.

Thanks Kevin. I love working out and I love it even more when my run times drop!

Sub'ed running w/ rope work and back xts w/ 24KG kb swings

Rope work/situps/24KGKBswings
3:30/ 50/ 25
1:30/ 25/ 25
1:00/ 15/ 15

Time - 20min 39sec

felt weird pain in left side of neck while doing 2nd round of rope work. didn't sleep well last night either. Well needed rest tomorrow.

had to sub biking (3.0mi, 1.5mi, 0.75mi) for running ... soreness in left quad that does not like the impact of running and has kept me away from the WOD for a week or so.

19:35

kelly, inspirational progress ... keep it up!

Went to the military base near my office and they searched my car before I did the WOD. Run went OK but started to cramp on the last quarter. Had a real problem trying to do Back Extensions on the bleachers. Hopefully my wife doesn't want any more kids.

18:27

Run 1600 meters (first split timed: 7:00)
50 sit-ups
50 back extensions
Run 800 meters
25 sit-ups
25 back extensions
Run 400 meters
15 sit-ups
15 back extensions

TOTAL TIME=20:03
Ave. HR=153b/m

20:42 Subbed good mornings for back extensions. Felt good. No breaks

Ended up doing bridges for the extensions. I guess it probably didn't keep my heart rate up as much as would have the extensions, but my abs are dying.

18:35 with a 1.5 min, 1 min, and 30 sec for the bridge intervals. Thanks for the suggestions--bridging sucks for me, so I went with that one.

WOO HOO!!! They took the bubble off my pool today. I went for a swim at lunch and it had just come down. 2 miles in the water...75 degrees, clear blue skies. What a tragedy...

19:10

Ahoy hoy. I've been doing some thinking recently - about TRAINING! *durr*

Anyways, I've been thinking about the saying "train movements, not muscles". I think it really hits home for me, as a gymnast/trickster. As thus, I'm thinking about undertaking some workouts focused solely on ring strength - I.E. making the main focuses lifting DB's in certain ranges of motion, like inverted cross or maltese position. I want to build up the strength to do these movements.

If I do, I'll let you guys know how it goes. ;)

-Kevin

I'm a few days behind, but I guess I'll just post it here. This is my first real crossfit workout that I've completed. For now, I'll just take it easy and workout 3 days a week. I find that when I workout before going to karate, I'm a lot looser and do a lot better at karate, so I'll workout tuesday, thursday, and friday. So anyways, here was my workout for today, with substituted exercises, of course:

Rounds of 21-18-15-12-9-6-3
Burpees
Pull-ups
Hindu Pushups
DB Snatch

The burpees were a killer as expected. I definetely need to work on my pullups. I have to start using some of my own strategies, lol. Hindu pushups were pretty good, I'm getting better at them. DB snatches were easy, basically because I only have a 15 pound dumbbell. I'll have to use the DB snatches for high repetition work until I can get heavier weights.

The entire workout took me 52 minutes, mainly because of the pullups. I do the pullups in the inside of my walk in closet. There a bit harder because of the grip, but that's no excuse. I can even go all the way up, or else I'll hit my head on the shelf. Anyways, I just have to work on those pullups.

21:00

Subbed pushups for back xtns. I didn't have access to a back extension apparatus, short of going to the gym. But it was too nice to not run outside, so I ran outside and subbed.

1600m split - 7:47
1st set complete (including 1600m run) - ~11:45
800m split - 3:54
2nd set complete - ~17:55
400m split - 1:57
3rd set complete - 21:00

21:12

18:06

Substituted 35# kettlebell swings for hyperextensions. Total time 19:35
First split 6:40

Connor time 19:15
10# ketlebell instead of ext's.

Took today off. Will do today's wod instead of tomorrow's rest day.

21:32. Good change-up after yesterday's killer back, shoulder and chest slug-fest! Getting in and out of the gym adds about 30 sec per round on my time.

I remember reading in one of the journals that the heavy strong guys like the workouts containing dead lifts and bench presses. I love those. This is one that kicked me hard. I substituted 35 pound kettlebell swings for the back extensions as the track had nothing usefull to use for that exercise.

About 35 minutes and if you saw me running in the dark you would mistake me for a waddling duck.

22:19

Pappas and I ran the 800 and the 400 and did good mornings for the extensions. For the 1600, we subed alternating 2 min of rope jumping and box jumps for 8 mins. My feet were burning.

22:19

Good little workout. Good sweat, it was hot today in Nortern Calif., about 90. For the 1600m run Chad and I subsituted jumping rope and box jumping for 8 minutes.

20:30.

Had at least a minute of travel each round to get from the track I was on to the sit-ups/back extension apparatus. So about 3 min of that is travel time... oh well.

22:45
Runs suck - Bad left knee.
Felt good to do the WOD and get a run in. Knee doesn't hurt today!

20:03
1600m 8:00
50 crunches
50 Extensions (2X25)
800m 1:50
25 crunches
25 extensions
400m 1:45

Hmmmm! That leaves 8 minutes of screwing around and BSing!?!? Next time I will do this one by myself.

I must be the slowest man alive!Time was 22:03.
Subbed reverse hypers for back extensions and crunches for sit-ups.The 1600m and 800m included a 100m long hill which was fairly steep.That's about the best excuse I can come up with for being so slow;)

26:57. Running sucks.

All running on treadmill at 9:30 pace, 2% grade. Glute-ham sits (slow but steady). No breaks in sets, some pauses between rounds.

This pace is an improvement. Not much, but some.

abmat situps and 36# kb swings replacing back extensions

17:18 mins.

13:31
Subbed C2 for the runs; should have rowed 2000/1000/500 from the looks of it.

Regular back exts and AF situps; no breaks.

Umm...make that 21:31 - these are some stoopid fingers!

17:57
First WOD in months due to injury...I can't believe I can run a mile in under 7.

a pathetic number. am embarrassed to report

Running on treadmill, 3 degree incline. Bumped up the speed today to 6.5. Felt pretty good. Hopefully, over the next 1/2 year I can increase it to a 6min./mile pace for the sprints. Had to break the first set of back extensions. Total time was 22:16.

22:54 I used a fit-ball and caught my heels on the bleachers for the back extentions. It worked fairly well. I have to make a point of doing more running/intervals. An 8 min mile is pathetic.

I modified the workout as follows:

Run 1 mile
50 ab-mat situps
Run 1/2 mile
50 ab-mat situps
Run 1/4 mile
50 ab-mat situps

Time: 23:00

I run around a small lake(700 Meters).
1400 meter run.
50 SU's
50 Good Mornings
700 Meter Run
25 SU's
25 GM's
700 Meter Run
15 SU's
15 SU's

Total time: 17:05 WOOF!

25:45

subbed 50-lb DB swings for back extensions.

26:59

My running is pathetic. This is the second time I have run further than the refridgerator in a few years. Did extensions over a chair anchored by couch. Could not do too many like that and broke it up with unweighted good mornings with nose almost to knees.