Fran

Run first:
6 minutes of warm up followed by 20 minutes of running intervals.
I'm at 15m 15s/mile.
Still not a pr, but better than my last run.
I'm working on keeping the speed up during the running portions while increasing the time spent running.

Regular CFWU with no pullups given the wod focus.

Then the WOD:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I subbed 60# for the thrusters and 70# assist for the pullups. My time was 22:08.
I sucked and I didn't even do the prescribed numbers.
So sad.

Oh and I'm sore as hell today. My back really was pushed. I'm starting to see a difference in how I look though. My forearms seem to have an extra vein each, and my right arm is starting to get that deal where the veins stick out all the time.
Plus, I'm ooooh so close to the day when I actually have a sixpack. My ultimate goal.
Go me.

WOD

Run first. My time was horrible. I started week three today so dropped down my running speed since it's the first time I was trying to run 3 minutes all at once.
Still sad.
I know.
But I'm working on it.
6 weeks left.
If I stick to it I'll be doing 3 miles no problem.

Anyway, so 1.29m/20min
That's 15m 30s/mile.
Not a personal record, but those had to stop sometime didn't they?

So, the CFWU. sit ups on the balance ball, and 50# assist for the pull ups and dips.

Then on to the WOD:
Push jerk 3-3-3-3-3 reps

First time I've done this, still not comfortable with the movement, but I moved up weight each time. 30-40-50-60-70
750 total

Then I felt like doing more so worked a 5x5 of lat pull downs. 50-70-90-110-110

WOD

Run was 1.35miles.
That puts me at 14m 48s/mile (pr)

Then I did the WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps

Using the assist machine I had help of 50# 40# 30# and stayed at 30 for the rest of the workout.
So a total of 915.

I have to say that 30# is nothing on that machine. Even just the way it reacts, it's as if nothing is there at all. Good times. So theoretically I should be able to do a deadhang pull up with no problem.

WOD

Start with a run:
1.32m in 20minutes.
That's 15m 9s/mile (pr)

I think I'm going to start doing the 5 minute warmup walk seperate from the run. That should drastically up my time at first. We'll see.

Then the cfwu. 90 situps, 25 back extensions, 10 squats with just the bar, 6 pullups with 60#assist. No dips as they are included in the wod.

The WOD:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

I did 3 rounds.
Dips were done on the assist machine with 80# of help.
Push Press was only 50#

First round was good.
Second saw failure right at the beginning. Had to do pushups 5-5-5
The dips again failure 6-6
Push press I got through.
Second round same 5-5-5, 6-6, and the push press I did 6-3.

I think I worked out the numbers pretty well given that I hit failure quickly but not so brutally that I had to break them out into singles.
My goal is to keep it about like that with whatever workouts I do for rounds. The weights and assist I use should cause failure, but not so badly that I can't get through the workout.

After that, squats 5x5 65-85-65-65-65

Deadlift

Hookay.
Started with a run.
1.24m in 20minutes, so that comes to 16m 7sec per mile. (pr)

Then my warm up. 10 squats with just the bar. 60 sit ups. 20 back extensions. then 5 pull ups and 5 dips on the assist machine with 60#.
60# feels like nothing. I know it's something...but it feels like nothing.

Then the WOD:
Deadlift 5-5-5-5-5 reps

My loads were 95-105-105-105-115
So if I were to total it we'd have 525.

Kept the weights a little low only because I'm still learning the proper form.
I'm completely comfortable with the lifting portion of the movement. It's putting the weight back down that is bothering me. I'm doing 5 sets of 5 reps. I don't want to just drop the weight and have it clanging around every time.
On the other hand, I'm not sure how to go about putting it down safely.
I'll have to work on it.

After the WOD I went ahead and did a bench press 5x5.
10reps empty to get the feel of the movement.
Then loads were 65-85-95-105-105
So total was 455.

I'm about 60 pounds short of a body weight bench.
But I'm on my way.

i can't do those yet

So the WOD was supposed to be handstand push-ups and L Pull-ups...only I can't do either so had to substitute. It was still a great workout.
Started with another run.
1.18 miles in 20 minutes.
That puts me at 16m 56s/mile, another personal record. Woohoo!

Though, to be honest, the personal records should probably be coming fast and strong for the first few months as I whip myself into some semblance of healthy shape.

I did the CFWU without the pull-ups and dips since the wod is pull-up centric.

Then the WOD:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

I did regular pushups and assisted pullups, starting with 90# assist. On the very last set I went to 100# and then whenever I hit muscle failure I'd add 10# and rest for 20 seconds.
Managed to get through the first 3 sets okay. The fourth was where my arms started to fail and began taking 20 and 30 second rests.
Took me 19min to get through the whole workout.

After, I worked squats. First with free weights and then with the isolation machine. It was a good workout and I feel like I'm making progress.
Only time will tell.

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.