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TODAYS WOD = FRAN (http://media.crossfit.com/cf-video/CrossFitPrimal_ChristyFran.wmv)

First time doing this and it was horrible lol

Fran
21reps - 15reps - 09reps - DONE

thrusters into...

WOD: Kelly: 5 rounds of 30 wall balls, 400m run, 30 box jumps
Modified

WOD: Bellykelly: 5 Rounds of 30 wall balls, 15 burpees, 30 box jumps
total time = 45mins :(

WOD: 20 Mins Max Rounds:
15 Romanians w/225
15 Knee to elbow
10 OH Squats 45lb (tried 95lb too heavy lol second time doing them ever)

only completed 3 1/3 rounds, so outta shape hah
...

Todays WOD:

5 Rounds for Time
10x BW +25 Deadlifts (used no straps, chaulk or belt)
20 Pushups

Total time about 16mins

Followed up with
3 sets

thanks bro, enjoy the show, im just still building my strength back and have put on some unliked weight, so im ditching heavy weights and going to a crossfit approach atm with some heavy weights...

My WOD, I challenege anyone to the fun times this workout gave me lol.
15mins as many rounds as possible
5x 135lbs overhead standing barbell pushpress
7x 95lbs snatch boxsquat
10x 20inch box...

FYI - triceps are really really sore from tuesdays workout, still sore to touch and im loving it

ok so i did a random mix tonight which i hope was decent your the pro so maybe you can tell me....

eww horrible workout today

benched some 50s just did 4 sets as many reps as slow as i could, rest pauses, singles, alternatertives and stuff

followed that up with the 50s on shoulders and did...

Tonight i did me some chest, shoulder tris

60degree chest incline db
80sx3 sets DC style holds and singles and alt arms

should dbs
50sx same style as above

then did random stuff for the...

worked out legs, back and tris on sat, did some swimming and biking today for cardio

legs
315x5x5x5
db sldls w100s x2-3 sets 10reps
-random tricep cable work, overheads and pushdowns and...

Well in the past 14 days of working out i have increased my cardio and core work, improved slightly in the strength departments while keeping a close eye on my shoulder and keeping reps higher and...

Today i went swimming, wonderfull vday all alone yet again lol. la la la.

Thurs Night

-did some shoulders chest and triceps
-did shoulders first, kept it simple and clean used i think 55lb dbs did a bunch of reps, some holds, some singles, and push presses etc
-went...

Hey all, Well I am back for now, trying to stay motivated to keep journals updated and posting. I have been dealing with an annoying shoulder and been taking it easy. My weight has remained the same...

Workout 3

Deads
405x15 PR
455x5 (PR tie)
455x4

Romanians
315x10x10

10/23/2009 Workout 3 First workout after shoulder pain

Deads
405x10x10x5

Db Romanians
110x10x10x10

Tbar Rows
90x10x10x25

10/23/2009 Workout 3 First workout after shoulder pain

Deads
405x10x10x5

Db Romanians
110x10x10x10

Tbar Rows
90x10x10x25

10/12/2009 Workout 1

Squatting
405x1
315x5x5x5
-315s are my sticking point hah

Romanians
315x10x10x10

10/12/2009 Workout 1

Squatting
405x1
315x5x5x5
-315s are my sticking point hah

Romanians
315x10x10x10

Possibly on 10/5/2009
Workout 2

Flat Bench
325x5 (think PR)
325x5
325x3+2 spotted

Mil Db
90x8x8x8 (possible PR first time 3sets x8reps)