Did Greg Amundson join the A.F. P.J.'s?

I have seen alot of PJ Photos and was curious.

Another "ankle friendly" workout:

3x3 44# kb TSC pullups/3x3 one legged 26# kb military press

3x3 26# kb windmills/3x3 one legged 44# kb deadlifts

3x3 "chinese" pullups/3x30 sec one legged eyes shut balance stands

I think I actually did a set of chinese style pullups the way Coach Sommer has described - I narrowed my grip little and I definitely had a stretch in my armpits without the feeling that my shoulders were going to pop out of their sockets. Much different than my current version of the spastic "I've been jabbed by a needle" motion that's supposed to be a kip. I'll keep working on these.

The one legged exercises seem to work the muscles around the ankle without causing stress to the sprain. Off to enjoy the first of today's four 20 minute ankle ice baths... :(

Crossfit HQ today--three rounds of:1/2 loop, 21 1.5 pood KB swings, 12 pull-ups. Played "medicine ball egg-toss"--with a penalty of a "waiter walk" if the ball is dropped. Finished with 15, 12, 9, sit-ups and hypers.

Navy Football 4-0! Beat Air Force this week!

In response to what has been the hardest Crossfit workout to date....

The most difficult WOD for me is also one of the most frequent. In fact, it occurs once every four days. I find the rest day to be torture. It is the ultimate test in willpower and self-discipline. More often than not I fail to complete it. I find myself giving up or giving in and doing Tabata squats, long runs, deadlifts and other assorted shortcuts. I find Crossfit so enjoyable that I feel like a kid on the nite before a birthday as I wait for the new workouts to be posted. I also enjoy seeing people post scores.

Posted by Halbmike at September 23, 2004 01:41 PM

In response to what has been the hardest Crossfit workout to date....

The most difficult WOD for me is also one of the most frequent. In fact, it occurs once every four days. I find the rest day to be torture. It is the ultimate test in willpower and self-discipline. More often than not I fail to complete it. I find myself giving up or giving in and doing Tabata squats, long runs, deadlifts and other assorted shortcuts. I find Crossfit so enjoyable that I feel like a kid on the nite before a birthday as I wait for the new workouts to be posted. I also enjoy seeing people post scores.

Posted by Halbmike at September 23, 2004 01:41 PM

since I sat out yesterday I decided to try for a new p.r. in the power clean. was looking for 205 but found my way to 215, only 10 lbs away from my goal of 225. tried 225 got it up but couldn't rack it but I will next time. who said prayer doesn't work?

I also worked out at HQ this morning - i think the next class after Thompsons? We did a tabata work out - tabata squats, 1/2 mi. run. Tabata push ups, 1/2 mi. run, tabata situps, 1/2 mile run followed by the medicine ball egg toss with waiter walk penalty. Great workout. Also got my max pu's - 10! Two months ago i had 4. Not yet kipping just kind of squirming.

Good job Nicole!

Did 20 min of clubbells; mostly iron cross and drumming, mixed with the regular stuff. Followed by Turkish getups with the 1 pood kb.

Rest day is great... did some pullups, L-sits, pistols (first time... hard!), and lots of handstand walking.

Up to 24' officially now. Wondering if the second 25' will be harder or easier than the first 25'...

Today's Workout:

Deadlift
setsxrepsxweight
1x3x165
3x2x175
5x1x180