Battle Scars Part Two

Above is a picture of my brother's leg after the bad box incident. At first I was a little scared that such an experience might make him gun shy to box jumps, but I should have known better. The next day not only did he want to workout, but he wanted to finish what he started and redo the box jump/dip wod he skinned his shin on. Having learned his lesson the first time, we assembled a much more stable box. It wasn't as tall but served its purpose. We also added sit-ups in the mix and he plowed through in about 5:20.

Yesterday I did the main site wod:
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:20

And today I did the CFO Wod:

WOD
Run as far as you can in 3 minutes. At the completion of three minutes, immediately delve into 30 Walking Lunges and 30 Air Squats.

At the completion of the lunges and squats, see if you can run back to where you started the first run, in 3 minutes.

On the first run I made it about .6 miles and only made it ~.5 on the return trip.

As can be seen I didn't make it back to where I started. In fact I was only one block short when the time ran out. This one was definitely a lung burner and I think I have the black lung yet again. It felt good to run though since it's been a while.

This week I will be working out with another potential convert. A friend of my brother would like to give it a shot. He's been following a traditional lifting regiment so I will be happy to shock his perception of fitness. Last night I spoke with a friend of mine who lives in Houston and is in northern Minnesota for the summer. He has done a few wod (including Fran) and is interested in doing more. With any luck he will join us for a few workouts as well and we'll have a real following. Right now all of my family except my dad is keeping current with crossfit, but with 2 more potential that would bring the following to 6. I also have at least two other people in mind who have sipped the kool-aid, so it's time to make another batch. Now if we could only find a decent gym...