DEC 03 2009 - Substitutions

Sorry for the delay in getting these posts up.

Strength:
Squat 3 sets of 5 reps (87kg)

Conditioning:
As Many Rounds As Possible in 15 minutes:
1 Round = [3 Handstand Pushups, 5 Strict Pullups, 7 Knees-to-Elbows]

I made two substitutions: I did incline push-ups (feet 4' off ground) as I don't yet have a handstand pushup, and I counted pullups where my chin rose above the bar but where my chest failed to touch the bar. Since this Summer I've been doing chest-to-bar pullups and feel that it's been a tremendous aid in getting my first muscle-up, and improving pulling power all around. But I have a hard time getting chest-to-bar without kipping. So I still do strict pullups to the chin-over-bar standard.

10 rounds + 2 incline pushups.

NOV 10 2009 - Rain Sprints

I did this workout in the rain in the dark, running through puddles. At least I stayed warm from all the hard work.

Deadlift up to a 5 Rep Max (119kg)
Rest
10 rounds As Quick As Possible:
5 Power Cleans (55kg)
5 V-pushups
50m Sprint

The workout posted on CrossFit Football called for powercleans at 75% of bodyweight. I weigh 70kg, which means I should have been lifting 52kg, but I don't have the right plates for that. On the other hand, the prescribed workout called for handstand push-ups, which I can't do yet. I substituted V-pushups. I put my feeet on a 24" tall box, my hands on the ground about 3 feet in front of the box, and bent my body into a V so that my torso was almost vertical. (I'll add a pic tomorrow.)
I thought the workout might take a really long time, so I imposed a cut-off time of 16 minutes to keep from losing intensity. Well, I finished in 15:01.