CrossFit sensitivity training. Must have been the morning sesion because I don't see a black eye or bandage in the group.

Hmm....What's Friday's WOD? I won't have time to do it on Friday, so I would like to do it tomorrow.

WODs are posted when WODs are posted...as has been gone over time and again. Let's not pester Coach and Lauren about this.

Dan,

Try going back in the archives and find one that you haven't done or just make up your own.

Uhh, Dan, tomorrow IS Friday. Seriously though, Matt's right, we're getting this for free, let's not mess is up. Thanks.

Dan, staying 1-2 days behind might be an idea worth considering. :)

just got out of pool. did a fun 23-2400yard/meter IM workout. will probably attempt wednesday's workout later today. i missed it cause of work, but my sister said that it was quite something!
thanks for the great website. having lots of "fun"

10 rounds of:

5 C&J w/ 95 lbs
5 pullups
10 burpees

29:40

Not my best time, but at least it was under 30 minutes.

Dave

Dan M.,

I didn't include the standard suggestion, which Paul corrected for me. If you find that the WODs aren't posted in a manner that suits you, the standard solution is to stay 1-2 days behind so that you'll always know what's coming. About 95% of the time the WODs are posted around 1930 PST the day before.

Tried to follow Greg's pullup workout, did a weak imitation. Got 39 to start (chagrined I couldn't manage the 40th), then did 10s, 8s, 6s, and then L pullups in 10s and 5s every minute for 25 minutes. Interesting (to me) question: doing the L pullups, even at the end, seemed easier and fresher than the regular pullups. Do Ls use different muscles than regular pullups? It feels like the changed balance puts more of the work in front.

L's are crisper because of the body tightness the L sit produces. It helps transfer force better (pulling up with limp body versus tight body is similar to dead hang versus kip).

Nice "chin checks" for poor Dan!
My suggestion, purely unsolicited, is to run a 5K. I have a feeling that is what we have to look forward to anyway and it's been a while since we've had a pure endurance WOD. Hope I didn't "screw the pooch" for the rest of us!

Alright, I understand now. I'll just wait....

Today's workout: "Fran Interrupted"

At 6:15 I got a call I had to take, but in that time I did
21 full squat push presses: 15+6
21 pullups: 5+5+3+3+4+1
6 push presses

Since I couldn't get a real score for Fran I just did yesterday's workout I missed: 3+3+2+2+2+1+1+1+1 with full depth kettlebell front squats. I alternated with 72lbs and 104lbs. With the 72lbs I was really working on getting deeper into the squat while maintaining my back being arched (my tailbone always wants to tuck under).

went to gym later in day and did cf warm up and in 20 minutes got 7-8 rounds of 10 power cleans @ 65# and alternated that with handstand holds and mini pushes (like shrugs but upside down). also got almost an extra round of powercleans in before time expired. my traps hurt!!!!

didn't feel like taking the day off so I did three rounds of the follwing with a 24kg kettlebell:
1. 10x one arm snatches (R&L)
2. 10x one arm clean & press (R&L)
3. 25x two arm swings
no rest between exercises, about a minute between rounds

set a Personal Record for p/u s

23, all overhand, no thumb, with kips

And I haven't even been trying to increase pull ups!

Brand X workout for today:
run 800m
30 DL
run 800m
30 Hang Squat Clean
run 800m
30 Front Squats
run 800m
30 Split Jerks

Three level workout separated by loads: 70#/45-55#/20# - I am at pack level for this workout so I used the middle weights.

OH YEAH: FOR TIME Bwahahahaha! Why doesn't this one have a name?

I did DL with 55# (I think! brain cells fried)
I did HSQ with 45# for 15 and 55 for 15 reps because the 45# bars were in use for part of the round
I did Front Squat & Split Jerk with 45#

This took me a little longer than the first time we did it (55 vs 47 minutes), but I was using empty 15#bar for all the lifts except the Deadlifts which I did at 45# back in october.

I think my runs were faster, but the HSQ section took for-EVER!