Hip-exploding Annie

I trundled off to the Atii Fitness Centre with Boz this lovely Saturday afternoon. Our plan was to do a kettlebell Annie, with KB swings instead of the usual double-unders. I knew I would be substituting something else for the situps too, since that is still a problem with my low back injury.
I decided to substitute half the number of wall ball for the situps, and then Boz had an issue with the situps too. His answer was to just go for it, and do the full reps of walls balls. That is 150 wall balls, and 150 kettlebell swings for the Boz. That's right, it was the entire Karen workout plus a whole bunch of 1 pood swings as a bonus. Good for him, but that is a lot of violent hip explosion!

Strength:
3 rounds of this complex, increasing weight each round:
1 shoulder press, 3 push press, 5 push jerk
60-65-70

Then, I tried 75lb for a shoulder press, and made it, for a PR!

WOD:
25 wall ball (5kg)
50 KB swings (20lb, Russian style)

20 wall ball

40 KB swings

15 wall bal

30 KB swings

10 wall ball

20 KB swings

5 wall ball

10 KB swings

12:43

Good times.

Back to Iqaluit... oop there goes Gravity!

First official WOD in Iqaluit! 
Boz and I started a Facebook group to rally a crew of Crossfitters in Iqaluit, and this was the first WOD programmed. Nevermind that it was just the two of us! 
I scaled everything down, as I am currently rehabbing my lower back. It's off to see Dr. Felix tomorrow for me!
Strength: 
5x5 press @ 55lb
Wod 2, scaled to: 
5 rounds
5 Front Squat, 45lb
5 Shoulder to Overhead, 45lb
5 knee raises
4:46
Wod 1: 
400m run, 3:15

Friday September 17 2010

Strength

Push press
3 - 3 - 3
70 75 80

WOD

3 rounds for max reps
Bench @ 60% max, 55lb
Chinups, green

58/27

Friday August 27 2010

Strength

6 x 3 push press, 65lb

WOD

Push up pyramid with Sylvie
1 - 10, 10 - 1

14:25

All on toes.

Compare to March 2, 2010 when these were all on my knees.

Tuesday August 17th, 7:00am

Filthy Fifty

as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.

59:22

Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.

The end.

Monday July 19 6:45

WOD:

3 rounds for weight

1 shoulder press
3 push press
5 push jerk

52.5lb, 62.5lb, 70lb

New 1RM shoulder press, new 3RM push press (no previous, but this felt semi-close), new 5RM push jerk (no previous, think I could go for more).

Foundations 5

Skills:
Shoulder press
Push press
Push jerk
I seemed to get the movements right fairly easily, in part because I didn't seem to have the "range of motion" issues that were common in the class, an effect of lives lived I suppose. I did get confused with the push jerk, overthinking the components I think!

WOD:
21-15-9 for time:
Push press (33lb)
KB swings (12kg)
Abmats
7:36 ...1 second slower than the next to last person :(