Lynne

Running first, 2.5 run/1.5walk, for 20min.
I managed 1.47m in 20min.
That's 13min 36sec/mile, getting back to the 12min time that is my personal record, and also getting back to a point where I can run for a decent period in one stretch.

Then the warm up, squats were very comfortable last night. Easy to do my set of 10 and I felt good about my form.
No pullups as that was part of the workout.

WOD
'Lynne'

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

I did the bench at 3/4 body weight, 125#. Pull ups on the assist machine with 100# assist.
Sets were as follows:
5/15
5/10
4/10
4/5
4/5

Not too shabby, and a definite improvement over last time. Though last time I didn't use the assist machine for the pullups, my bench was vastly improved.
Oh, and I'm only 42# short of bodyweight bench.
I think I'm actually getting close to being able to pull it off.

Helen

First the warm up, and then no running as that was part of the workout.

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

My time was 31min.
I managed to keep a 10min mile pace for all three runs. It was faster than I'm used to, but I just kept focused on the fact that I only had to do a quarter mile.
I tried swings...but I didn't look them up and so didn't do them properly. Still though, 25# dumbell in each hand, and swung up past shoulder level. Not too shabby.
The pull ups were done on the assist machine with 100# assist.

Not too shabby, and definitely a good workout.

After, I did incline bench, 3x5, 75-85-95-105-115
Then back squats, 5x5, 65-75-75-75-75

Nicole

First the warm up, then no running as that was part of the WOD:
Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

I managed 4 complete rounds...just missing a 5th. So my quarter mile time was just over 3 minutes and then I was adding 1 minute for the pullups. I had to walk all the way downstairs to do the pullups and then back up to run again. I got a few strange looks the 4th time I hopped on the treadmill.
So 4 rounds. Pullups were followed by an equal number of dips. 3-3-3-2.
Then I did two sets of back squats, and a full round on all 3 benches at 80#.
It was a good workout.
My back is still sore.

Muscle ups

I can't do them. But first...the run.
Week 4 of C25K - Run 3min/walk 1.5min, 5/2.5, 3/1.5, then just run 5 to finish.
I didn't think I could do it.
Somehow I did.

So how was my time?
Damn good.
All that running drastically reduced my mile time.
12min 43sec/mile (pr)

CFWU
Then the WOD:
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

I can't do a muscle up as mentioned above but I can't do more than one pullup unassisted either. So, on the assist machine, sets of 10.
20pullups/80#assist, 10/90, 10/100, 10/110, 10/120
After each round of 10 I'd do a set of dips at the same setting.
So 60 of each.
Not what I wanted, but not bad either.
I was interrupted halfway through. I left the machine to get water and someone took it over. My mistake for leaving the machine. Otherwise I had planned on doing the full 120.
Oh, and time...20min for all of that.
I know, I suck.
I am getting better though.

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 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.

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.

WOD

Started out with another 20min run.
1.12 miles
That puts me at
17min 51s/m so that's a personal record. yay.

Then I did the CFWU
again no Samson Stretches...still need to get those sorted.
10 squats w/olympic bar
sit ups 2x45
back extensions 2x15
pullups 2x5 w/70# assist
dips 2x5 w/70# assist

Then the WOD:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

I did inclined situps instead of the Glute-Ham, both because I'm unfamiliar with the exercise and because I couldn't seem to find the right equipment to try it on.
Instead of muscle ups I did pullups followed by dips, all on the assist machine with 70# of help.

5 rounds in 30min.
It kicked my ass.

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.