Well, guys...
Another dose of humble pie before breakfast ; had absolutely no trump cards iin this hand. I rowed instead of ran & could only manage two 25lb plates for the overheads., the 1st sets of pullups were the only "unbroken" ones then every thing "broke down" @ 21:45

20:54

Run - 400m
Pullups - alternating rings and regular (by set) x 15
Overhead Squats - 75lbs. x 15...ass-to-ankles

No breaks in sets, :15 rest between sets. Form was strong, strides were long. Good workout. Felt like I was trying to breathe in a vacuum at the end though...

23:40

Had an issue with the overhead squats. The heel of my hand felt like it was tearing apart. I guess it was from gripping the bar too wide. It was a very sharp pain but I kept on and then my whole hand and arm went to sleep. It is still partially asleep an hour later. Must have been pressing on a nerve. Has anyone else had something similar to this happen.

Also, finally purchased a rower. Found it used in the classifieds after searching for 2 months.

Unending travel, hard to catch up: yesterday's workout today. 200 pushups, 208 squats, 168 situps. Kelly, Lynne, Rajesh: what numbers you guys put up! It is inspiring just to think of you, and to share a posting board. And Kelly, I thought the Burpees were killers without pullups; you are the all-time champ on that one, sore head and all.

Thanks Adam - I'm not certain what possessed me to add the pullups. The standard burpee is dreadful enough without any help. And I still can't run a comb over my head's pullup/floor joist spot without pain.

Keeping in line with dreadful workouts, today fits the bill. 23:32 with 65# OH squats and ring pullups. Everything went well the first set, but I didn't have any false hopes that it would stay that way. By the end I could barely muster any extra to push harder up the hills - I definitely had boat anchors attached to my feet. I still can't do pullups and gasp for breath at the same time (but at least I can usually get 8-10 reps now before loosing the rings), and the OHs needed several breaks so I wouldn't fall over.

Painful, just painful.

43:00
Lost time on Pull-ups being broken sets, lost time transitioning from station to station at the gym, and lost time re-weighting the bar every time for the overhead squats.
The time is slow, but I finished the WOD and for me that is a victory.

24:30

I modified the weight here significantly in order to 1) focus on form and 2) keep my time around/under 30:00

I did body pulls instead of pull-ups ... I did OH squats with just a thera-band. I have real range of motion problems with my ankles and my left hip. If you saw me try and do these OH squats you'd just have to laugh at the lopsided technique. Anyway, its better now than it was a few months ago ... the magic is in the movement.

Run 400m's - x/x/x/x/x
Pullups - 6/7/6/5/4
OHSQ @75lbs - 10/10/10/10/10

Time: 34:14

25:51

Running is still getting better. Concentrated on wide grip pullups with weight assistance. My butt only sees my ankles when I'm kneeling, OH squats were done half to 3/4 range.

Can't wait to try this one out when I get home from work. Only had a few workouts since I've been back to crossfit, and I'm ready to go.

Keep working hard,
Kris

26:45

Substitute 500m C2 for run. After 1st round, stripped wt off bar and did 45# OH squats for rounds 2-5. Shoulders just would not safely support 75# in this sequence. Also, used jumpstretch bands to assist pullups in rounds 2-5 in order to complete 15 consecutively. The js bands provided a different feel to the exercise and the pullups weren't as easy as I anticipated. I focussed on pulling sternum to bar. In order to keep the bands from bouncing at the bottom, I also needed to control the downward motion to a greater degree which accentuated the negative portion of the rep.

Five rounds for time of:
Run 400 meters (1:24/1:26/1:29/1:32/1:37)
15 Pull-ups (15/10,5/10,5/8,4,3/8,4,3)
15 reps, 65# pound overhead squat (thighs parallel to ground) (no breaks)

TOTAL TIME=19:56
Ave. HR=157b/m

Still not steady enough with OHS to go rock bottom...

Sigh. A depressing 38:48.

28:24
Set a modest goal of <30 min, and made it. I feel that ~20 min is in the cards someday not too far in the future. Just need to lose the spare tire. Patience.
KevinA: I too got numbness in my right arm, from elbow to pinkie on the ulnar side, from the OH squats. I'm not sure exactly why, but I didn't feel pain. I take pain as a message to stop. Be careful. Nice job on the rower.

Hi, everyone, I found out what pukie is today.
Assisted pullups
modified 25# squats
good runs
28 minutes
My husband says he is very proud of me for my effort, I still want to puke an hour later.

27:52
runs under 2 minutes each
had to break the last two rounds of 65# ohsqts
and last three rounds of pullups 10 and 5

To much time between excercises catching that ellusive air that kept escaping my lungs.

Hi

This was MUCH harder than it looked! 28:05.
Complete sets of 15 pull-ups each set. OHS with 35# - lacking the upper back and shoulder strength to do more weight. Avg HR - 149.

39:50

Major culprit here was pull-ups as usual.Broke my pull-ups down into ladders of 1,2,3,4,5 on every round thinking this would be an economical way to save energy so I could maintain an even pace.Didn't turn out that way however.I did manage to use 75 pounds for all sets of 15 reps.400m times need improvement as well.

With very poor flexability in the shoulders, this work out is a killer for me. I can't get my arms back enough to balance the bar without falling down, so I do regular weighted squats with 155# for 15 and use the Gravitron to get the 15 pull ups. I also rowed the 400 meters instead of the run. I don't know if this counts as a WOD, But at 67yo it was better than just jogging around the track like my contemporaries.

Adam, thanks for the kind words - I'm afraid today's effort will make you rethink them though!
34:10 - was hoping for 30 min but that became a distant fantasy.
65# OHS; 2% on tmill. Losing a lot of time somewhere; I think it's gasping for oxygen!

2:30-15-9/6
2:30-15-15
2:30-15-15
2:30-15-11/4
2:30-15-15

I got about 25 minutes, I'm glad to say my form is nearly perfect with a 45# bar.

Vince,
Looks like a WOD to me! The OH squats are a beast for sure. Good job.
Regards,

25:15

By the third round the runs didn't look like runs anymore. Nothing easy about this workout.

28:24 The last 2 runs I ran like an 80 yr old w/out a walker (no offense to the elderly). Pull-ups slowed me down!

400m completed
15 Pull-ups 10/5,5/5/5,5/5/5,5/5/5,5/5/5.
10 KB Snatches none broken

About 28 minutes today (used a wall clock). Swapped out the running for rowing (no one at the gym ever uses the C2... I wonder why).

As I expected, the pull-ups really slowed me down. Was pulling about 1:20 per 400 on the C2 and squats were great but I had no gas for the pull-ups.

There were a ton of great times today, congrats to all. Low times were certainly hard won today.

26:57

Enough with the running already! Ugh! This one was just as challenging as Chad and I figured. We were dripping sweat. I used 45-lb for OHS. I suck at OHS so it was good practice for me. Great work Chad!

I had to use the assisted chin machine as I can only do around 6 pull-ups and for the last 2 sets I did pulldowns on a lat machine.
Running was done on a treadmill and OH squats were bar only (about 40lb).
Around 30 minutes I was going off the wall clock in the gym.

Time=19:46...BUT
I could not do the specified workout. I did
5x(440+10 pullups + 10 squats w/no wts)

On the last 2 sets, I had to do the pullups one at a time with a small walk in between.
Terry

Still a day behind, and evidently a dollar short. This took me 32:20, and I had to do the OHS on the Smith frame so as not to endanger my delicate back, and this makes deep squats a difficult feat. Still I got it all done with no breaks. Sometimes I have a vision of everyone working out together, and you are all standing around relaxing as I huff and puff my last set or two.

3 rounds, 9:15/2% run, 45# bar, 24:23.

I've been a complete slug about pullups, so I really worked them today. Target was to do them with enough rest to always get 5s. Managed 3,2,1 - others were 3/2.

Stopped because I was no longer able to keep the weight stable overhead... all squats were even and rock bottom, though!

Fell a day behind.
Time 25:02
Need to improve my running.

Did 25:33 today. The hard one for me was the overhead squat to keep the bar behind my head for balance. By the fourth round had to kick the treadmill down from 8" mile to 8:30". Good workout!

15 MINUTES!

(Unfortunately, that was for only 3 rounds).

Just plain ran out time for once, instead of gas . . . started late and had to be on time for a 9 o'clock meeting, so the WOD was cut a bit short. Nice, though . . . all that snatching really pays off when the WOD calls for OH squats (and vice versa, I suppose). I was getting faster on each round, so I *think* I would have made 25 minutes overall. (Of course, thinking it and actually doing it are different things.)

I semi-deliberately fell a day behind to allow more advance planning of where & when to do the WOD.

On this one, cut the pullups down to 8 -- so the total load is more than what I've done lately but I won't still be doing them tomorrow. Also cut the OH load to 25# in order to work on form w/o getting hurt.

35:01

36.42
Used a C2 instead of run
Factoring in 7x14 step stair jog from the C2 to my unit (chin up Bar and Barbells)
Rested as needed
30kg OSq in 5s
Chin ups palms facing 10,5
Cool WO

20-min

28:00
I had to drop the weight on the OH squats down to 65# on the last 2 sets;to keep balanced and to keep it overhead! First time running on a gym treadmill for the WOD so I lost time in setting up and finding a pace. Real running is way harder.

29:18

Used two 25 lb dumbbells and did pulldowns instead of pull-ups. Could not get to the real gym so used the little apt gym. Ran on a treadmill, I hate those things...

29:18

Used two 25 lb dumbbells and did pulldowns instead of pull-ups. Could not get to the real gym so used the little apt gym. Ran on a treadmill, I hate those things...