Death by 45's (25's for us puppies)

For time:
25 double unders (tuck jumps)
25 squat cleans 45lbs
25 dips (bench)
25 double unders (tuck jumps)

7:21

Incredibly arse wooping WoD. I can't even imagne the fitness level of the people doing this as RX'd. The second set of tuck jumps is a killer, with my thighs feeling like jello. Defenite cardio value here has my chest was burning afterwards. Glad this was the 3rd day and get a break tomorrow, maybe a little bag work and some Bas.

Deadlifts

Deadlifts 1-1-1-1-1

235-245-250-255-260

Concentrated on form as well as I could. Hand (grip strength) was getting weak at 250, I suppose that will increase as I progress.

Cindy

Mon 2/9 Cindy (scaled)
As many rounds as possible in 12 minutes of:

4 jumping pull ups.
4 push ups
7 squats

13 1/3 rounds.

Shoulder press,push press, push jerks

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

Worked out with the wife on this one and our weights did not get recorded. My press topped out at 135 and the jerk was done at 105 for all five sets.
It was avoid review of form for both of us and refresher of doing the jerk. She's sore from head to toe and my core is pretty sore. It's good to be cross fitting again.

Kettle bells, GHD sit ups, back extensions, knees 2 elbows

Scaled WoD (puppy)
3 rounds for time of:

1pood kettlebell swings 15 reps
15 GHD sit ups
15 back extensions
15 knees to elbows

10'51"

Used a 25 and 10lbs plates for use as a kettlebell. The plates have hand holes in them so it works out pretty well. The GHD sit ups and back extensions were done on a Swiss ball and locking my feet under my bench. It works ok but you don't get full extension. The knees to elbows in my case can be better described as knee raises.

Back Squats

Back squats 5-5-5-5-5

No rack and just getting back into the swing of things so just concentrated on form.
135x5

Warm up: stretching,push ups, squats,jumping pull ups.

Muscle ups (aka, ya right!)

Puppy scaled WoD:
40 jumping pull ups
40 bench dips

Oh how incredibly weak I feel. Granted anythig upper body makes me feel weak but pull ups and dips emphesize the fact.
I need something better to do dips with or just go ahead and get some rings.

My chest is irritated from running yesterday, and the cold weather but it'll clear up in a day or so.

Kelly

First post aft an extended lay off. We could go through the reasons why but really who cares. Lesson learned though about ballancing work, family and what it is that I want from my self. The longer you take off, the harder it is to get back going again.

Had a partner today, Kyle from the Krav Maga forums dropped by and helped get me going.

Scaled WOD- Puppy
3 rounds for time of:
Run 400m (treadmill)
10 box jumps (15" box)
10 wall ball throws (8ft , 20lb sand filled BB)

12' 53"

Wife and I are doing a cleansing fast. No food for a couple of days.