Rest days

Took Saturday through Tuesday off. I did something wrong to my lower back and it wasn't really getting much better. Thought maybe a bunch of days would help it recover. Worked, somewhat.

Sidelines

Friday 10 Apr 09

2 rounds:

20 Push Ups
Sprint the Sideline -100 yards
20 Burpees
Walk the End Zone - 53 yards
20 Sit Ups
Sprint the Sideline - 100 yards
Bear Crawl the End Zone - 53 yards

Time: 11:24

The actual official CFFB workout is a little different. I misread it before going to the track. Doh! I'll have to do the real one at some point.

Front Squat & 50 burpee challenge

Thursday 9 Apr 09

Lunchtime:
Front squat, 5x5
205-215-220-225-225

After work:
50 burpees for time: 3:00

Press, Pull ups, Box jumps

Wednesday 8 Apr 09

4 rounds for time of:
Press to failure - 135 lbs/Pull Ups to failure/25 Box Jumps - 24” box

Press: 9-6-6-4 = 25
PU: 15-7-13-9 = 44

Time: 17:30

Stupid 7 pull ups, lost grip and the motion of the kip.

C&J and running MH

Lunch:
Squats, 3x5
255, 260, 265

After work:
15 clean & jerks, 155#
Run 200m
10 clean & jerks, 155#
Run 100m
5 clean & jerks 155#
Run 50m

Time: 18:34

Crossfit Football is awesome. My knees were really worn out after all this. Compared to the times in the CFFB comments, I completely suck and need to get twice as strong.

Cleans and Push Jerks-Pull ups-Box jumps

2 power cleans each minute on the minute for 15 minutes. Used 140#. Completed each round in plenty of time.

About 20 minutes later....

7 rounds of:
3 x 155# push jerks
6 x pull ups
9 x 26" box jumps

Time: 14:28

Sucks! This was the first full Crossfit Football workout I did. It was fun, going to try these a lot.

Thruster-burpee-pull up-SDHP MH

3 rounds of:
30 sec on/30 off
135# thrusters
Burpees
Pull ups
135# sumo deadlift high pull

Total reps: 83

Broke down 31 in round 1 and 26 in both 2 and 3. Max thrusters was 6, burpees 11, pull ups 12 and SDHP 4. The SDHP were REALLY HARD, specifically the pull to the chin.