Row - Body Weight

Rows - 17.2, 17.1, 17.0, 16.7, 17.0, 17.0, 17.0, 17.1. Felt good on each one. Just had more consistent technique through the middle one I think. Then body weight movements. Another good group this morning.

CFFTW WOD: 18/18/18/18/17.9/17.8/17.6/17.4. Completed 1st rd of pull-up challenge. As rx'd on the first rd, then red band for dead hang on the rest. Corey, check your rear view mirror on the rower... objects may be closer than they appear!! :)

Did a 5k tempo 25:46. Ready to see some 24's again. Didn't make it to the gym so did 8-100m sprints 1:1 at hm. 50 wallballs, 50 pushups, 50 wallballs, 50 sit-ups. I missed my morning crew...up too late watching the recorded Rangers game after Halloween with kids :)

Corey, looks like the rowing king might have some competition soon...way to go Clint! Terra, beware the overtraining...that's alot of running, and I hate that your tempo run is around my PR! Are you trying to work off the Halloween candy you ate with the kids like me? Today I did a two mile run. My mile split was 38 seconds faster than my last 4 runs! But my 1.5 mile was about what it has been. I haven't done a 2 mile in a while, so I was happy with under 20: 19:38.

Today I did "Creative CrossFitting" at home. Timer on rower is dead so, based on previous 100m row sprints, I figured each interval would be about 25 sec. Each interval I maintained 17 strokes with a 75 sec rest between. We don't have pullups bands at home, but we do have Theraband. For pullups I used quadrupled Theraband, equal to about a blue band in the box. Did all the pullup sets. Pushups didn't need modification. Did the dips between 2 tall barstools with Theraband stretched between. Those weren't easy! Missed everyone at the box, but Mommy duty calls!

Oh yeah, everyone check the Nutrition Blog for another good recipe!

Rows-18.9,19,19,19.2,18.9,19.2,19.3,19.6 Did all body weight work as RX'd. The pull ups after the row KILLED! Good job to everyone. Way to fight through those pull ups Candace and good numbers on the row too! Elisabeth you did awesome on your rows, way to push hard all the way through the end.

Row between 24 and 25.8 ending with 24.6. Reed thanks for encouragement! My scores would have been much worse w/out you. RB on Dead H and Reverse Grip, Rx'd on Kipping all sets. Rx'd on first dips and red band on rest of sets. rx'd on all push ups.

on travel in chicago (globo gym w/rower)
row: 20/19.3/19.7/19.7/19.8/19.7/19.8/19.9

corey, clint, i couldn't get sub 19 on my best one let alone sub 18...that is crazy fast.

mixed a little of tuesday's wod: 4 sets of each *5 dead hangs*5 reverse dead hangs*5 kipping*10 dips*5 narrow push ups*5 wide push ups*5 elevated push ups*8 kte
rx'd everything