Bring on the WODs

Made it official, I'm going to faithfully follow the CrossFit WODs now. I have been lurking on the CF site for a month now (1 OCT) and my garage gym is finally stocked and I'm ready to go. Finally got smart enough to lower my pullup bars so I could do jumping pullups. Therefore, I did my first two complete rounds of the CFWU and it felt GREAT! I didn't realize how hard the dips were going to be. I used to be decent at them. I used to weigh under 200lbs too I guess. I will have to scale not only because my pullups, dips and overall strength are pretty attrocious (-sp?) but also because I have to workout at least 3 times a week in the Army. But starting in JAN, my students will be CrossFitting whether they like it or not so that will be good. We'll see how it goes. Right now I'm nursing some shoulder pain that started after trying out some Bench Press last week for the first time in years. I took it extra easy but those and a bunch of pushups the next day and wham-o, shoulder pain. But not "normal" somethings-wrong socket pain, this is higher up in the AC joint (acromio-clavicular???) from my A&P days if I remember right. And it doesn't bother range of motion or anything, just aches all day long. A real drag. Just like the left knee that has bothered me since that errant soccer shot (Left footed, what was I thinking?) in 2001. However, since starting to CF, the knee actually feels better, but the nagging left foot planter fascitis and heel pain won't go away. I'm starting to implement the POSE Method to fix that I hope (fingers crossed). Okay, on with our show.


THU 1 NOV WOD

Kb Round Robin (16kg)
Ran a group of students through every exercise I knew from top to bottom. Got a great sweat going but I still feel good, not worn out.

Tabata Squats (6 rounds ala the posted Tabata experiment)
I too am going to play around with these to improve the squats, pushups and pullups in rapid fashion
17-17-16-16-15-15 (at 6'3" that's alot of up and waay down so I'm okay with those numbers-last two sets were thigh smokers)

CFWU - 3 rounds of 10ea (jumping pullups)

CF WOD - "DIANE"
21-15-9 reps of:
225 Deadlift (135#)
Handstand pushups (Seated DB shoulder press - 2x30#)
(8:57 - pretty smoked, couple of breaks in each set of shoulder presses, DL was good.

WED 31 OCT WOD

Slept in til 0530 today, was planning on a rest day...DENIED

CFWU
2 rounds of 10 ea
(Jumping pullups and parallette bar dips with feet on a bench)

Front Squat 5-5-5-5-5 reps
115-115-115-115-115
Good first effort. Significant stretching in the wrists but once I figured out the just let go and raise your elbows it wasn't bad. Thought about adding weight on last one or two sets but the trick-or-treaters were starting to stair into the garage gym and I didn't want to have to dump anything and scare any kids...LMAO.