Barbara Modified

15 Jul 11 (Fri)

   3 Rounds for Time

   5 Pullups  (assisted, feet on chair, body 45deg)

   5 Pushups

   10 Situps

   10 Squats

   ***   5min 24sec

  I like this WOD; it has a good mixture of movement types that keeps one from getting bored during the rounds. Having said that, I suspect that I'd like it a lot less at the prescribed volumes.    =)

  The picture above (Joshua Cormier) is great, and very inspiring. I don't remember there being any palm trees when I was in Iraq, but of course I was up in the north and it's been a long time since then. Good job, buddy , and thanks for watching out for us.

Squats

14 Jul 11 (Thu)

   3 Rounds for Time

   1 Squat  (2x35lb KBs)

   10 Squats

   ***   3min

  I guess, in retrospect, I should've made this 5 rounds or so. Oh, well. Now I know that my knees can handle the weighted squats again.  :)

  The picture above is the proper form for box squats; the only kind that I can do with crappy knees. The main point is to keep your shins perpendicular to floor, thus not letting your knees travel forward. This is accomplished by having a wide stance and reaching back with your buttocks on the way down.

Situps

11 Jul 11 (Mon)

   3 Rounds for Time

   20 Situps

   10 KB Deadlifts  (2x35lb)

   ***  5min 45sec

  It's amazing how a movement as simple and common as the situp can seem so uncomfortable after being away from it for so long.

  I made this WOD relatively easy so that I wouldn't skip the day. It wound up pretty well I thought.

Body Techniques

6 Jul 11 (Wed)

    5 Rounds for Time

    5sec L-Hang

    5 Handstand Pushups (3in movement)

    5 KB 1-Leg Deadlifts  (35lb)

    ***   9min 40sec

   There was a lot of body-technique in this one. When you haven't been upside down in many months, for instance, then it takes a while to get the kick-to-handstand movement back. Fun workout, though...not too much breathlessness and sweat. Damn sure some, though.   :)

Morrison

4 Jul 11 (Mon)

     20-15-10-5 For Time  (Morrison modified)

     Squats

     KB Swings  (35lb)

     ***  5min 34sec

  Good modification...just right for a kick-ass WOD; it left me breathless afterwards. It's good to see that I still have the will to build up a big sweat and push through the pain in a workout.

  I miss my friends in the box who were always a joy to work out with, but there's also something to be said for starting at your own time, putting your head down, and cranking it out with no thoughts of others around you.

Shoulder Presses

3 Jul 11 (Sun)

WOD

     5-5-5-5-5 Reps

     KB Shoulder Press  (2 x 35lb)

     ***  ~1min rest between sets. All sets unbroken. Last 2 reps were Push-Presses.

   Good workout. Simple without too much sweating. Technique was pretty good, but I had to use Push-Press technique to raise weights on the very last 2 reps.

I guess I'll see over time whether the 2 KBs will be enough weight for good results or not. 

Solo Gym

2 Jul 11 (Sat)

WOD

     3 Rounds for Time

           12 Squats

           12 Pushups  (knees)

           12 Pullups   (feet 45deg on chair)

     ***  7min 4sec

   Since work has been preventing me from going to the box, I'm going to start working out in my apartment. I have a door-pullup bar, 2xkettlebells (35lb), and me.

   I'll be following the  Main Site crossfit.com with major substitutions and scaling.