Posting the WOD and my times and load. Its a great way to see where you are and what you have improved.

For load:
Perform complex every 2:00 for 20:00
1 Power Clean
1 Clean
1 Hang Clean & Jerk
Done at 60 kilo

For load:
Back Squat 2RM
done at 105 kilo

For time:
50 Wall Ball Shots 20lb ball
done at 2:32min

It was a good workout!

<iframe src="http://player.vimeo.com/video/37927206?title=0&amp;byline=0&amp;portrait=0" width="400" height="225" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><p><a href="http://vimeo.com/37927206">East Valley Crossfit</a> from <a href="http://vimeo.com/user359659">CoyoteSoldier</a> on <a href="http://vimeo.com">Vimeo</a>.</p>

fatbob309 wrote:<iframe src="http://player.vimeo.com/video/37927206?title=0&amp;byline=0&amp;portrait=0" width="400" height="225" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><p><a href="http://vimeo.com/37927206">East Valley Crossfit</a> from <a href="http://vimeo.com/user359659">CoyoteSoldier</a> on <a href="http://vimeo.com">Vimeo</a>.</p>

I gotta go sit down now...

fatbob309 wrote:<iframe src="http://player.vimeo.com/video/37927206?title=0&amp;byline=0&amp;portrait=0" width="400" height="225" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><p><a href="http://vimeo.com/37927206">East Valley Crossfit</a> from <a href="http://vimeo.com/user359659">CoyoteSoldier</a> on <a href="http://vimeo.com">Vimeo</a>.</p>

I gotta go sit down now...

For Tuesday
63-45-27 Jump rope
42-30-18 situp
21-15-9 squats
Total time 9:18

50 push ups 3:17

1000m row 4:12

Monday

For time:
40 Wall Balls
30 Pullups
20 HSPU
30 Wall Balls
20 Pullups
10 HSPU
20 Wall Balls
10 Pullups
5 HSPU

I was a DNF. Got to the 10 pushups and just count do any more. It took me 20min to do 2/3 of a workout that takes me 17min on a reg day.

Tuesday: Took the day off as a recovery day. Not sure if I am getting sick or just old.
Back at it hard on Wed!

This is Wed WOD.
Lord help me...
For time:
800m Run
21 T2B
800m Run
15 T2B
800m Run
9T2B

Time was 19:11

I am sitting down and tired all at the same time. Now where is my pillow?

<iframe src="http://player.vimeo.com/video/36569303?title=0&amp;byline=0&amp;portrait=0" width="400" height="225" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><p><a href="http://vimeo.com/36569303">East Valley Crossfit</a> from <a href="http://vimeo.com/user359659">CoyoteSoldier</a> on <a href="http://vimeo.com">Vimeo</a>.</p>

today was 10-9-8-7-6-5-4-3-2-1 hand stand push up (HSP), Ring dips, push ups.

I ended up doing 10-8-6-4-2 even then it about killed me.

My body just seemed to shut down today.

Are you getting the right nutrients to do these workouts? When I used to be able to work out if I didn't eat right my body would shut down.

I believe so. I have been eating lots less processed stuff. I have also cut back on my carbs. I did not cut them out but have cut back. Little to no soda. Lots of water.
Lots of meat and veg.

Sounds good to my uneducated logical mind. Any supplements to round out the nutrition? Keep in mind, I am not an expert. I am just trying to jog your memory to think of anything missing.

No sups.

Today was a rest day and Im out of town on Friday-Sun. Lets see if a few days rest is what I need.

Well, cheers to feel better and better fitness. I shall be starting my running program soon.

Got my first complete workout as written on the board. They call it going RX. This is the first time I have been able to do this.

This was the warm up
For total load:
Every 1:00 for 10:00
1 Power Snatch
1 Snatch
Total Load: 1200 Kg

This was the WOD I went RX on.
“Isabel”
For time:
30 Snatches @ 135lbs or 60Kg

fatbob309 wrote:Got my first complete workout as written on the board. They call it going RX. This is the first time I have been able to do this.

This was the warm up
For total load:
Every 1:00 for 10:00
1 Power Snatch
1 Snatch
Total Load: 1200 Kg

This was the WOD I went RX on.
&#8220;Isabel&#8221;
For time:
30 Snatches @ 135lbs or 60Kg

That's awesome, Concrete Bob.

very cool Bob! Keep up the great work!

What is the hardest WOD you've done?

sweathog wrote:very cool Bob! Keep up the great work!

What is the hardest WOD you've done?

I still cant do dips and pull ups so any WOD like that kills me. The worst one for me is

WOD Half “Murph”

For time:

800M Run
50 Pull-ups
100 Push-ups
150 Squats
800M Run

See, all I heard was,

"For punishing people to make them think they are dead, but not really killing them so we can punish them some more:

800M Run
50 Pull-ups
100 Push-ups
150 Squats
800M Run"