Day 9

30 min on treadmill 4 min walk on 3.5 and 4 min on 6.5


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Day 8 pt2

As many rnds 20 mins:

185# deadlift .... 9 reps
8 pull ups, 8 dips .... In leu of muscle ups I used the assisted dip/ pu machine
40# dmb squat clean


3 rds + 5 deadlifts


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Day 8 pt 1

6 rds

100ft walking lunge ... No weight
10 pull ups ... Decreasing by 2 each rd
21 sit ups ... Decreasing by 3 each rd

Still working in these pull ups

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Day 7

20 squats 205#
40 sit ups
60 kettlebell swings 40#db

10min45sec

28min on elliptical



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Day 6

10 rds for time:
10 pull ups, 10 push ups, 10 sit-ups , 10 squats.....

I modified the push ups by using the assisted pu machine.... Gradually adding assistance to get to 10...:

Time: 34min 25 sec


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Location:S Cedar St,Summerville,United States

Day 5

3reps x 6 power clean

First set was with 155# subsequent with 165#

My last 3 sets had horrible form.

Finished with a 30 min fatburn elliptical

227.5#


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Day 4

Rest


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Day 3

30 min elliptical


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Day 2

Jumped back on it today with the Crossfit WOD. I met a fellow crossfitter(Jason) in the gym doing the same as rx'd. I on the other had to modify it again. Soon I will be doing the regular workouts.

For time:
5 rounds
5 deadifts for load
5 handstand ring pushups

My modified version:
5 deadlifts - all with 225#
10 dumbshoulder press - 45# decreasing by 5# every set

TIME: 12min 41sec

This workout went well. I definitely felt yesterdays wod today. 225 was a challenging weight but I could have upped it a little more.
The venture will be trying to get this nutrition thing down. It is the base for all other functions....
Let's get it!






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Back In the saddle....

Well my friends, I am officially back in the saddle and getting ready for the 2010
USMC MUDRUN. Today, I modified the WOD off of Crossfit. Per the website, it was supposed to be 3 weighted pullups(45#), 5 strict, 7 lopping for 10 rds. I did 1 weight pullup(20#), 3 kipping. I finished by jogging on the treadmill 1 mile on .25 mile walk repeat for 30 mins. All in all not bad but I'm at the bottom of the mountain. Keep it rollin'!



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Test

1,2,3


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Location:Ladson Rd,Charleston-North Charleston,United States