Melanie: Wednesday

After a night out at Bosco's:
1 arm swings with 25lb KB: 50 each arm
100 air squats: 30, 30, 40

Chris Wednesday

Did today's Crossfit WOD
Five rounds for max reps of:
Body weight bench pressPull-upsBody weight back squat
My body weight = 175 lb.

I only counted strict reps w/ proper form, and I really did not rest much between exercises or rounds (never got close to resting heart rate) and finished in about 20 minutes.
The rounds went like this:
5-12-12
5-13-12
5-11-12
5-11-12
4-11-10 (just let me be done PLEASE!)

My observations - bench about like expected, pull-ups a little below expectations, squat significantly below expectations. Really, I did not get anywhere close to failure with the squat sets, I just felt like "sh*t, I gotta put this thing down..."

Sam Tuesday

70 one armed swings with 62# KB
(Sets of 5 each arm)

Christine Tuesday

20-rep squat workout

70x20


Also, I forgot to post Monday for Christine
200 One armed 18# KB swings (100 each arm in 2 sets of 50 each arm)

Melanie: Tuesday

Went to Health+ after work and it was veeery crowded. Some guy was hogging the squat rack, foiling my plans.

So. I improvised using trap bar and a barbell they had on its own.

Trap bar dead lifts
115lb x 5; 135lb x 2 (3, 2)

Bench press
65lb x 10; 75lb x 2 (2, 3)

Squat
45lb x 20

OH Press
45 x 3 (5, 5, 3)

50 GH Situps
50 GH Extensions

I felt as weak as a kitten.

Inspired by Melanie

Exercise makes me feel better. I guess I'd better keep it up. I still haven't done a kb swing, but I do own a 25# kb. Isn't that worth something?

I did Saturday's WOD with modified weights and reps:

10-9-8-7-6 reps of the triplet:

Deadlift: 8o#
Bench press: 60#
Clean and press: 50#

Some guy helped me with my form on Deadlifts. Apparently, I was overusing my lower back. Now that he told me, I think my lower back hurts.

Dr. Stronglove, or How I Learned to Stop Worrying and Love the Bell

Many of you have heard me say, in an evangelical, informercially way, that I had chronic hip pain for the past two years and that it went away once I started Sore Corpsing it. I said it. And I believed it. But did I know the workouts were the real cure? Frankly, no.

Until these past two weeks. Many of you know this month has been Sucktember for me so far. And as part of that, I hardly worked out. And guess what? My darn hip started aching again!! No kidding.

That's it, I said today. Enough! I rushed home and did 100 kettlebell swings (25lb) in a row. Because I think the kettlebell swing is the perfect exercise AND the reason why my hip was healed, and the recent lack of swinging is why it started hurting. I said it before, but now I know it really is true. Thanks, crazy Russians!!

Rest of today's WOD:
25 situps
Bottoms up presses with Mac's red 15 lb kb, 5 each side. These are so delightfully difficult.
Ran 2.25 miles. I Posed it for the first two miles and then couldn't keep it up after mile 2. My legs started going numb and I decided to just go home, but with my head held high, damnit. My head held high.