Fridays WOD.

Friday I did "Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

I did this one in a total time of 15:48, I think it was slower than last time. The rings I had hanging from an 8' pull up bar which made the transition in the Muscle up easier, but I could only get 1 MU at a time do to the fear of my knees slamming into the concrete below. I did not miss any Mu's but the time between each rep was too long. The Hang power cleans, I made a mistake and I was doing power cleans from the floor, and some yahoo decided he wanted to do some 'power cleans',if that is what he calls them, using the platform and set up I had.
Definite room for improvement, the muscle ups have always been my weakest link.

Snuck out got a WOD in......

Well the baby and wife are still sick, so when the baby to her nap, I snuck out to catch up on the WOD's.
I warmed up on the C&J's and started at 155lb, it felt very heavy. I spent so much time warming up i ran out of time to complete the 7 rounds RX'ed. So I did 1 more C&J at 155lb and it felt great. Wished I could have done more rounds...
But I knew I had just enough time to get through:

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
I still have not gotten my jump rope to the proper size, so double unders suffered. I could not get any of the rounds un-broken. I still managed to get the workout done in 8:33 it is a new PR and I was quite surprised because I missed so many DU's. I just checked logsitall and I did not record my last score. Oh well... 'Nasty Girls' tomorrow. My last time for that WOD was 14:06 so I at least have that time to beat.

Sickness lingers.....

Now the Wife and baby are sick, which kept me from those C&J's I was so looking forward to getting to do today. Hopefully the WOD on the main is compatible with the C&J's tomorrow. Hopefully the wife and kid are no longer sick either....

Sundays WOD done on Tuesday.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

First day back from being sick, not 100% yet but it felt good to break a sweat. Used the 'butterfly kip' for the pull ups and it slowed me down because my new pull up bar is lower than my old my one so my feet drag on the ground, really sucks. the ring push ups, were as RX'ed ring barely off the ground so my knuckles do not touch, and my shoulder hit the ring on every push up. About round 4 I felt my shoulder starting to give in as always.
The GHD sit ups were solid as well. Each rep had one hands fingertips touch the floor alternating every rep. I completed 6 rounds plus the pull ups and 5 ring push ups. I was shooting for 8 rounds (I believe it is possible if i was not sick or I had 5 more minutes) to beat Pat a fellow CrossFitter and inspiration.
Tomorrow I will do the C&J and then follow up with Annie.

Sick and not working out.

Cant wait to get back to working out. Looking forward to doing the WOD's from main website. will post times and load when I do them hopefully tomorrow.