WOD: LCCJ et al

Warmup

-apartment sprints

-deadlifts

-swings

Workout

4 rounds

-10 double LCCJ

-15 jumping pullups

-20 situps

Finsished with some rack-to-waiter-and-back holds

Results

-still sore from Cindy

-took me about 20 minutes

-LCCJ was getting tough...LONG way to go yet to the 10 min goal

-pullups were broken after round 1

WOD: Good ol' Cindy

Workout

Crossfit Cindy: As many rounds as possible in 20 min

-5 pullups

-10 pushups

-15 squats

Results

-12 rounds + 5 pullups

-jumping pullups started in round 7

-Cindy is such a bitch, love to hate her

WOD: Nothing Fancy

Workout

As many rounds as possible in 20 min

-5 pushups

-10 SDHP (24kg)

-15 Swings (24kg)

Results

-12 rounds

-dropped the swings after 7th round (back was sore)

-like this one better w/o swings. Maybe 10/10 next time

WOD: Heavy Ladders

Warmup

3 rounds

-6 pullups

-10 situps

-10 pushups

-10 squats

Workout

Ladder 10-8-6-2 (24kg), not for time & not as a circuit

-swings l/r

-cleans l/r

-jerks l/r

Results

-not quite as tough as i expected

-might start at 12 next time

-did the last round as a circuit

-like this one

WOD: Cool Little Circuit

Warmup

-squats

-pullups

-deadlifts

Workout

With a continuous running clock until exhaustion

-MINUTE 1: swings (24kg), as many as possible up to 29

-MINUTE 2: double cleans (35lb), (30 - number of swings above) reps

-MINUTE 3: swings (24kg), as many as possible up to 29

-MINUTE 4: double jerks (35lb), (30 - number of swings above) reps

-REPEAT

Finsished with a couple sets of rack/waiter/farmer holds

Results

-a pitiful 10 minutes - (29,1) (26,4) (25,5) (23,7) (25,5)

-swings were much tougher than i thought they'd be

-forearms were burning, need to do more high-rep swings in these WODs

-stole this idea from crossfit 1/16/10

WOD: Bodyweight Day

Workout

10 rounds for time

-10 burpees

-15 situps

-20 mountain climbers

Results

-time: 29:01

-about 1 min longer than last time

-what a great workout

WOD: LCCJ Day

Warmup

-tgu + windmill

-20 swings

Workout

On the minute for 15 minutes

-5 double LCCJ

Finsished with famers holds

Results

-finished sets around 35s

-form could probably use work

-the 10 min LCCJ is a long way away

WOD: 5,10,15

Workout

As many rounds as possible in 20 min

-5 double racked squats (35lb)

-10 swings (24kg)

-15 pushups

Results

-8 rounds + 5 squats

-pushups slowed me down, but needed the work

-liked this one

-might swap reps on swings/pushups next time

WOD: Tabata Fail

Warmup

3 rounds

-6 pullups

-10 situps

-6 dips

-10 squats

Workout

These separate tabata sequences

-deck squats

-sumo deadlift high pull

-situps

Finished with rack holds til exhaustion

Results

-deck squats had me breathing HARD

-failed half way through the sdhp's, too much for me right now

-situps were easy in comparison

-wanted to do --ds,sdhp,su,ds,sdhp--...but failed miserably

-will be back to battle the tabata another day

WOD: Cleans and Jerks

Workout

6 rounds not for time

-10 double cleans

-10 double jerks

Finished with farmer holds til exhaustion

Results

-will strive for 10 rounds next time

-jerks were tougher than i thought they'd be

-cleans weren't bad

WOD: Swinging, Climbing, Sitting

Workout

5 rounds for time

-20 swings (24kg)

-20 mountain climbers

-20 situps

Finished with a tabata of farmer holds

Results

-time: 14:02

-might be better as a 20 min workout, or 10 rounds

-like this one

WOD: My Angie

Workout

For time, finish all reps before moving on

-100 jumping pullups

-100 pushups

-100 situps

-100 squats

Results

-time: 29:13

-finished pullups at 8:05

-finished pushups at 18:10

-finished situps at 25:13

-finished squats at 29:13

-pushups need work, worse time than before

-overall time about minute earlier than last time

WOD: Simple Ladder

Warmup

3 rounds

-6 pullups

-10 situps

-6 dips

-10 squats

Workout

3 rounds

-35lb ladder (1-5), finish reps for ea exercise before moving on, alt l/r at each rung

-one arm swing

-one arm clean

-one arm jerk

-20 situps

Finished with 3 rounds of

-double rack+hold til exhaustion

-double waiter hold til exhaustion

Results

-liked that little circuit/ladder.

-need to keep working on the rack stamina

WOD: Sunday Quickie

Workout

5 rounds

-10 double kb squats

-10 jumping pullups

-10 pushups

Results

-time: 17:46

-forgot how much squats take out of me

-spent most of the time catching my breath

-lots of room for improvement here, especially conditioning

-pushups were easy, pullups not tough

WOD: Long Cycle For A New Year

Warmup

3 rounds

-5 pullups

-10 situps

-5 pushups

-10 squats

10 deadlifts

20 swings

Workout

1 min work / 1 min rest for 20 min

-double 35lb LCCJ

Results

-didn't fail on any rounds, surprisingly

-cleans are easier with less of a swing. Less arc, less work to bring the bells around I guess

-might be coming down with something too, so breathing a little tougher

-overall happy with the first step on my lccj journey