Lunges and swings

I decided against the run this time. I haven't looked up c25k again and I just wanted to do something different. So, I tried the eliptical.
It's a bitch.
I really didn't want to be bouncing up and down for forever...but the only way to avoid that was to semi crouch down, in which case neither leg ever gets a rest period, and then really...the easiest way to maintain the crouch was only if I was moving at a running pace.
So it was total hell. My hamstrings and glutes were screaming after only 5 minutes and I was sweating a storm.
So I got off and rode a bike for 20 minutes before deciding to try the rowing machine.
5 minutes later I am sore and tired.
I pull my feet out of the stirrups, look up, and realize I've been rowing at the highest resistance...10...good times.

I guess it was a good cardio workout. It felt like it was anyway. The bike was a cardio setting...and other than the fact that it kept asking for my heartrate...it made me work hard and was definitely a good workout. I'm happy about it.

Then the warmup.
Then the WOD:
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

I did the lunge with 25# in each hand. I count that as 50 total. Don't know if that's right...but it's what I did.
Then I did the dumbbell swing, 50#, 10 reps.
Then I added 10 pullups on the assist machine with 100# assist.

Took me 27 minutes.

Then I did a 5x5 set of recline bench. 95-115-125-125-125
Then a round of back exercises...around 105 or 115 for each, but I'm not sure exactly.
My neck felt sore and pulled all night. It sucked. But I took an advil and everything was good the next day.

That's all really, other than I'm finally starting to feel like I look good. I'm getting confidence again. If I can just trim another 10# of fat off I'd have a damn good six pack.
It's all about focus.
I keep telling myself that.

CrossFit Total

I started with abs, then a few pull ups on the assist machine to warm up, followed by the workout of the day.

WOD
'CrossFit Total '

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

All three of these are new to me, so I began with no weight and did 5 to 10 reps of each just to familiarize myself with the movement. I plan on doing very low weight, probably half or less of my max during workouts to make sure that I get the moves down technically correct.

So how did I do?

BS/95
SP/70
DL/165

So my CrossFit Total score is 330.
I guess that isn't bad for my first time, but I obviously need work.
Eh...I feel good just getting out and doing it.

Followed up with shoulders, arms, and then 20min high intensity on the bike. 2min low resistance and speed followed by 1min of high resistance and speed...alternating until the time was up.
My calves are killing me today.

Lynne

Started with 30min on the bike. I've learned that different bikes are calibrated differently, so I'll be establishing 'my bike' and I'll only post distances if I use that same machine.

Today was supposed to be a rest day for crossfit, but I haven't worked out in 3 days, and I missed my Taekwondo class...so I hit back a few days and picked Lynne.

WOD
'Lynne'

Five rounds for max reps of:
Body weight bench press
Pull-ups

I'm not even close to a BW bench press, and I can barely do a pull up. But no better way to get started than to just get started.
I'm brilliant.
Or not.
Anyway, so I started at 90# on the bench and upped it each round if I managed to finish 5 the round before. Except for the 4th round for some reason...don't know why.
Nevermind...here are the numbers:

90#bench - 5reps/1 pull up
100#bench - 5/2
110#bench - 5/2
110#bench - 5/1
120#bench- 3/1

I weigh 166lbs, so I'm 46lbs short of managing to bench my body weight.
Eh.
It still felt good to do.

pull ups

Started off with a bike ride:
45min 16.2 miles

Then the wod:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

5 +5 w/80lb assist
Sad, I know...but it's a start.

Followed it with the exact same set up, but for dips. That wasn't the workout of the day, but I liked the idea.
8 +7 w/80lb assist

So I obviously need to get to a point where I can do them unassisted. Which makes me think I should just do a set next time I'm at the gym and find out how sad I really am. But at least then I'd know where I stand and could easily see the improvements.
Okay deal.