Monday Made up WOD

Todays wod was AMRAP in 20 minutes of

15 wall ball
10 Box Jump
5 Pull-Ups

Did not do this WOD becasue I had to workout on my own today. Danny made me one up!

10 kettle bell swings
10 push ups
10 bridge pulls
Run 1 lap

6 Rounds

Then...we did

4 Rounds

8 Deadlift (95#)
8 Push Press (#65lbs)

Wow...so exhausted after a long weekend! Think going to have to take Tuesday off!!!

July 24th-26th HIKING

Rock Island

Hiking/swimming/camping

Did not complete the 5k run but we did a night hike that was a 5k on Friday!!

Death By Thrusters

From Last Thursday: July 23rd

1st Minute 1 Thruster
2nd minute 2 Thrusters
.......and on and on until you can't complete the required reps in the minute.

45lb bar

16 minutes and 16 reps in the 17th minute!

Nancy

Nancy:

15 OHS (65#,95#)
400 Meters (3 laps)

5 rounds

My Nancy:

15 OHS (55#)
400 Meter Rune (3 laps)

5 Rounds

Time: 15:46

WODS

Friday July 17th:

WOD:
20 DB Hang Snatch (10 each arm)
20 Box Jumps
30 Squats
2 Laps

4 Rounds: 25:something


Sunday July 19th

Hike

2 Mile Hike to base of Stone Mountain
Hike up and down Stone Mountain

Power Clean 1,1,1,1,1,1

95#
115#
125#
140# (Failed)
135# (Failed)
#130

Haven't done this before. Pretty tough lift.

WOD:

AMRAP in 20min of:

20 Double Unders
15 Deadlifts M:135 F:95
15 DB/KB Clean and Press M:16kg F:12kg(35#,25#)
20 Box Jumps

Rounds: 4.1 Rx'd

Tough WOD!!!

Hang Snatch w/ K2E

Warm-up:
Lots hang snatch practice which was really good!
Push Ups
Sit Ups
OHS Squat with pipe

WOD:
10 Hang Snatch (65lb women and 951b man)
20 Knees to Elbows

3 rounds!

Time: 8:50 w/65lbs

Having sweaty hands for this WOD sucked!!!

Back Squat 3,3,3,3,3

90# x3
120#x3
180#x3
190#x3
200# - (x1 on my own, little tap from David on the other 2)

Last time 3,3,3 Back squat...I tapped out at 180#! Improvement is good!

Filthy Fifty

RX'd: 33:09

About 2 1/2 minutes longer than last time..guess that is what happens when you take 4 weeks off!!!! Getting geared up for tire flips!!!

Deck of Cards

Time: 20:36

Had to use box for pull-ups didn't use much legs. One day soon I am going to get the kipping. Going to try to figure it! Felt great on push ups. I have finally gotten strong enough to do good ones all on my toes. No more knee push ups!! Last time I did this WOD I had to go to my knees!

Thrusters/Double Unders

21 45# Thrusters
21 Double Unders

5 Rounds

Time:17:00

I really hate thrusters but super excited about catching on to double unders. When I first started crossfit I tried a few one day and it was laughable! Love to learn something new!

Deadlift 3,3,3,3,3

Deadlift

200x3
215x3
230x3
235x3
220x3

Got to do this WOD with my Husband today!!! :) Anyway, David suggested not to drop the weight in between reps. Instead, I worked on slowly bringing it down slow tapping it and getting it back up. This was a lot harder than dropping at the top. I worked a lot on my form and really pushing through my hips and not curling my back. I felt like I got a lot out of it. My max for cross fit totals was 265 lst time and I did 255x2 the last time we did Deadlift. Hopefully working like this will help me improve on max day next time!

Clean Jerk/Bear Crawl/Sit-ups

10 Clean Jerk w/95#
Bear Crawl
25 Sit-ups
Bear Crawl

4 Rounds: Time 15:11

Great WOD!!! Really liked the intensity! Felt like I got so much out of it!

4800 Meter Row

4800 Meter Row: 23 something

I was feeling very fat after a weekend of wedding festivities and EATING so I decided to do more of a cardio WOD. Just went at a steady pace.

40-5-5-30

40 yard sprint
5 box jumps 24"
5 burpees

30 sec rest

10 rounds

11:54

Great WOD! Love this one!

Angie

100 Jumping Ring Pull-Ups (can't mess my hands up before the wedding)
100 Push-Ups (50 on Toes/50 on Knees)
100 Squats
100 Sit ups

Time: 19:30(something)

21

21 Push Ups
1 sit uup
20 push up
2 sit up
" "
Til: 1 sit up
21 push-up

Not sure of the time. Been doing lots of running before the wedding but was missing crossfit over the long weekend so did this WOD yesterday at home! My abs were sore today!! Love that!

21,15,9 Sumo Deadlift/Weighted Box Jumps

21, 15, 9
Sumo Deadlift Highpull-70lbs
Weighted Box Jumps- 25#

Time: 6:33

100ft lunge,30 box jumps, 20 pull-ups

100 ft walking lunge w/25#
30 Box Jumps (24")
20 Pull-Ups - Jumping (can't tear hands before the wedding)

Time: 24:32

Even though didn't do the band or kipping pull-ups...it was a good WOD. I am feeling it in my buns today!!!

Cindy

13 rounds

5 Pull-ups (purple band pull ups/blue band pull-ups)
10 Push ups- ( regular first 4 rounds, then to knees)
15 Squats


I am just glad I made it there today! :)

Row 4800 meters

Row 4800 Meters

Time: 22:30

I took a break from studying and went to the gym and rowed. Felt good!!!

21

WOD 21 (Had to do at home because in middle of finals and pressed for time)

20 push up/1 sit up
19 push up/2 sit up
" "
" "
til
1 push up/20 sit up

Time: 15:42 (with mostly knee push-ups chest to floor)
Warm-up: 15 minute run

Pressed for time,sleep, food, sanity...let alone a workout. So ran to relieve some stress and did the WOD at home. Since I didn't have much time I went to knee push ups really fast. Figured I should try to get chest to floor instead of rushing through the regular push ups and not getting all the way down!

I was happy to see a WOD that I could do at home!

PS: Totally hate working out alone now!!!

Deadlift 1,1,1,1,1

Deadlift:
205
225
235
255
255

Was feeling pretty week today so I didn't even attempt #265 which was my max from crossfit total! I am okay with 255X2!!!

Fight Gone Bad

Box Jump (20")
Push Press: (65#)
Row
Wall Ball (20#)
Sumo Deadlift High-pull

Total reps: 265

Filthy Fifty

WOD:

"Filthy Fifty"

50 20'' box jumps
50 jumping pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 back ext
50 wall ball (20#)
50 burpee
50 double unders (or 150 regular)

as Rx'd (sud 150 regular jump ropes for double unders)

Time: 30:33

Wow!!! This was rough after Danny and 100 OHS!!! I HATE HATE HATE knees to elbows and burpees...oh but I love the pain!!! :)

100 OHS

100 OHS (45#)

Time: 6:03

Danny

30 box jumps (24" box)
20 Push Press (65#)
30 Pull-ups (Purple Band)

AMRAP: 20 min

2 rounds+box jumps+push press

3,3,3 Press, Push Press, Push Jerk

Press: 65,75,85
Push Press: 85, 95,100
Push Jerk: 105,115,125

Warm Up Mile: 7:46

Nice WOD!

The Chief(From Thursday)

Did this WOD last Thursday:

3 Cleans
6 Push-ups
9 Squats

3 Min./5 rounds

(95# Cleans)

1st: 5
2nd: 5
3rd: 4
4th: 4
5th: 4

Good WOD. I could have pushed myself a bit more. I stopped on a few rounds after I completed a round with like 45sec to 1 min left. After 4 straight days of WOD's I am just glad I made it to workout! :)

Helen

Helen: Minus pulls ups/ push ups instead

400 run
21 kettlebell swings (45#)
12 push ups

Time:10:21

Great WOD....I like Helen!

Karen

150 Wall balls
20lb Ball

Time: 8:37

This is the slowest I have ever done it! Oh well, guess everyone has off days. Plus throwing it a higher on the wall.

Crossfit Totals

TOTALS:

Press: 90#
BS: 241#
DL: 265#

Total: 596

Weight: 155
lb for lb 3.8

Really excited about this. I improved so much since the total day. My goal is to get lb for lb 4 next time. I am very close. I feel so motivated again. Having a day where you can see improvement like that is really exciting. Makes me feel like all the hard work it paying off!!

DB Burpess/Pull up 21/15/9

21, 15, 9
15# DB
Pull-up(purple band)
*9 w/ blue

Time: 13:00

Good Friday WOD. Really like working on pull-ups!

Clean 3,3,3,3,3

Clean 3,3,3,3,3

95 (x3)
105 (x3)
115(x3)

Then David told me to move up and start working on 1 rep max

(125) x1
(135) x1
(140) x1
(145) x1!!!!!!

Really happy about 145lbs! Thanks for the encouragement!! Probably wouldn't have even tried it without it!

Pain Storm

START:
10 Front Squat, 10 Push Press, 10 Thruster w/65
2 box jump, 2 pull-up, 2 burpee
Round 2: 8/4
Round 3: 6/6
Round 4: 4/8
Round 5: 2/10

Pull-up with purple tension band, had to switch to blue about 1/2 through!

TIME: 15:20

Like the WOD a lot. However, my shoulder were absolutely dead. Monday's WOD was a ton of shoulders and back as well and I could definitely tell!! I am pretty sore today!!!!

Running Cindy

3 rounds: 5 pull-ups (Green Band)
10 Push-Up (All Regular)
15 Squats
2 laps
3 rounds
2 laps
3 Rounds
2 laps
3 rounds
2 laps
3 rounds

Time: 21:59

Really like doing the pull-ups with the green band. Need gloves! Think if I had gloves I could practice regular kippings more and be more successful.

I was really excited about my endurance. I hardly stopped at all during the WOD. Took at few seconds here and there on push-ups.

Very good Monday WOD, I am feeling it today!

SDHPL/Push Press

21,15,9 with 70#

Time: 6:02

We did this on Friday! Short and sweet!

Push Jerk 3,3,3,3,3

100
110
115
125
135(x1)

Really happy about this. Last time only got 125 one time. So got 125(x3) + 1 Rep of 135!!!! I need to practice bringing the weight down from overhead back into the starting position. When it gets heavy I have a hard time controlling the weight on the way down.

April Fools

45lb Walking Lunges
80lb Farmer Walks
Jog

AMRAP in 10 minutes

I either did 6 1/2 or 7 1/2...think it was 6 1/2. Good WOD.

snatch,box jump,squat, run

10 snatch each arm (30lbs)
20 box jumps (medium box)
30 squats (30lbs)
2 laps

Time: 27:50

WOW!!! This was tough but it looks like cake compared to a Burpee Mile!!!

21,15,9 Deadlift/Weighted Box Jump

21,15,9
Deadlift: 135
Box Jump: 20 lb Med Ball

Time: 7:09

Hands were torn apart to I elected to do this workout instead. Great WOD. First time I did over #95 on deadlift for a workout like this. Really happy about that.

Grace

Grace (30 Clean/Jerk)

4:33 w/ 98#

300

50 (jumping pull ups)
50 Dead lift (95#)
50 Push Ups
50 Box Jump (24")
50 Knees to Elbows
50 Clean and Jerk w/Kettle Bell
50 Jumping Pull Ups

Time: 22:03

Really excited that I did real push ups the whole time. I liked the WOD. It was a tough one!

Front Squat 3,3,3,3,3

105 x3
115x3
135x3
145x3
155x3

Did same as last time. I probably could have done a little more. Need to start at higher weight in beginning next time.

Nifty Fifty

1 lap
10 cleans (95#)
l lap
10 pull-ups(slow jumping)
1 lap
10 clean jerk (95#)
1 lap
10 box jumps
1 lap
10 burpees
1 lap

Time: 7:55

3,3,3,3,3 OHS

65#
75#
85#
95#
105#
115(x1)

Goal: to get 115#(x3) next time we do the workout. Finished at 95# last time so really happy with the improvement!

Also, back on Zone in full force. Been slacking here and there the past two weeks.

Murph

WOD:
1 mile (13 laps)
300 Squats
200 Push Ups- After 50, went to my knees
100 Pull ups- Jumping
1 Mile (13 Laps)

Time: 45:15

WOW!!! This was tough. I am so happy I finished it. I had to go in the morning and the morning class had a special WOD today so I had to do it alone.

I split everything up. Did 4 sets of 25 (squats, push ups, pull-ups), Then 4 sets (50 squats, 25 push ups). I think my plan worked and it really helped me mentally. Instead of focusing on those big numbers I was focusing on reps of 25 and 50. The running was fine for me. The first half of the last mile was tough..just kept telling myself that I couldn't walk!!! Eventually, I got numb and it got better. LOL

Next time we do this WOD I want to stay up off my knees for all the push ups!

40yds-5-5-30 sec rest- 10 sets

40 yard Shuttle Run
5 Box Jumps (Med)
5 Burpees

30 sec rest on stomach between sets.

Time: 12:44

I liked this workout. Would have loved it if we had something else besides burpees! I hate those things.

Press

Press: 65,75,80
Push Press: 90,95,105
Push Jerk: 105,115,120,125(1 times)

Squat Clean/Push/Throw

7 1/2 laps in 10 min...completed 8 w/ 67#

Jackie

WOD:
1000m row
50 thrusters (45#)
30 pull-ups (jumping-slow)

Time: 10:11

I hate Jackie!!! This workout was crazy hard. Doing the rower and then down thrusters absolutely sucked!! I don't want to see Jackie again for awhile!!

Clean and Jerk Minute by Minute

WOD:
Complete one clean and jerk in the first minute, 2 clean and jerk in the second min. Continue until you are unable to complete the requisite # of clean and jerks for the round. Use 3/4 body weight or scale to ability

#110-6 rounds in time

Finished round 7 but didn't make it in the minute.

Not a big fan of this workout!

Deadlift 1,1,1,1,1,1

Finished with a new PR of #261. Went up 9 pounds from last max. I love this blog. It is great to be able to track improvement. Really keeps me motivated.

Michael

3 Rounds:

Run 6 Laps
50 Sit-Ups
50 Back-Ext.

Time: 21:22

My back was on FIRE!!! Great WOD though. Hip flexers are a bit sore today!

1500 Meter Row

1500 Meter Row

Time: 6:06

This was a nice change of pace. Felt like I had done 100 leg circuits by the end. I can't believe how draining it was!

Squat Clean 3,3,3,3,3

Squat Clean: 3,3,3,3,3

1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 130lbs

Good WOD. It was fun to work on these since we haven't in awhile. Its funny because I think that technique on these gets better as the weight gets heavier. I guess maybe because its impossible to pick up the heavy weight with your arms so the bend in the arms is easier to fix. I really used my abs alot too. My abs actually felt the most fatigued at the end!

** Also, have to say that I have never appreciated this blog more than on Mon/Thurs. nights when I am so so so bored in class. Like I am right now!!!:)

Sunday Workout

So I went off the zone really bad the past 3 days and I was really sore from the lunge WOD I did on Saturday. Anyway, today I went up to the facility and ran laps and did sit ups. I really just wanted to stretch out and make my self feel better about some horrible eating the past couple days!!!

13 laps (1 mile)
3X15 Sit-ups

3 rounds( didn't keep time)


Looking forward to tomorrows WOD!!My goal is to get back on track and go 7 days in the Zone without a slip up!

Lunge/Pull-UP/Sit Up

Lunge 100 ft
21 Pull-up
21 Sit -up

(18,15,12,,9,6)

Time: 13:57 (Jumping Pull-ups, really slow on the way down)

Really good Saturday workout! I really like it a lot and felt like I got a lot out of it! My butt is sore today. Think I am going to have to go for a run to loosen up.

Fight Gone Bad

Push Press
Sumo Deadlift High-Pull
Wall Ball
Box Jumps
Rower

3 rounds

Total: 277

WOW! This workout is so hard!!!!Good Friday workout.

Karen

150 Wall Balls
20lb Ball

Time: 6:57

Last time I did Karen I had a time of 7:58! Really happy with the improvement! I usually start out with 50 as possible and slow down. I am going to try and go for 60 in a row next time around!

Sumo Deadlift High Pull/Dips

10- Sumo Deadlift High Pulls (65#)
10- Dips

7 Rounds

Time: 7:10!

Great WOD!!! Was really tired at end!

Front Squat 3,3,3,3,3,

Front Squat: 3,3,3,3,3 +3
95,115,125,135,145,155

Really happy because last time I did 3,3,3 Front Squat I finished with 140. Finished with 15lbs more tonight and I got it up really well at the end.

100 Burpees for Time

100 Burpees for Time

TIME: 10:47

Did this on Saturday because I missed it on Thursday. Didn't think I was going to make it after the first 30!!! Wow, definitely a hard workout to do on your own!

TGIF (3 laps, 15 deadlifts, 20 sit ups)

3 laps (sprint)
15 Deadlifts (152#)
20 Sit-ups on Hypers Machine

4Rounds: 15:21

A great Friday workout! My sprint turned into more of a jog after a round or two of those deadlifts!!!

1/2 Cindy and Hoover Ball

Wed 2/18

Cindy:
5 pull-ups
10 push-ups(real push-ups)
15 squats

As many rounds in 10 min.

Rounds Completed: 10 1/2

Good workout! I got into it after the first couple minutes. We stopped at 10 min to play Hoover Ball! 1st time I got to play...lots of fun. Looking forward to the warm weather and outside workouts!!

OFF THURSDAY: Got a really bad cold! Going to make up 100 burpees for time on Saturday!

Push Press/Weighted Box Jump

Push Press (95# Rx)/Weighted Box Jump

1st round 95#push press/25# box jump
2nd round 95#(4)85#(4)/25#
3rd round 85#/25#
4th round 85#/25#
5th round 85#/25#

Time: 8:41!!!

Wow, did not realise how tough that was going to be!!! Really excited on press! Last time I did 3,3,3, press, push press, and push jerk I finished my last 3 push press with 95#..last night I got 12 before I had to go down to 85#!

21,15,9 Squat/Burpees

6:20 as RX (95#)

Took a couple days off because I got a new puppy and not much sleep but go back in today. I was not feeling well at all before the workout! The workout definitely made me feel better! My legs were like jelly at the end!

Thrusters/OHS 21,15,9

Thrusters: 65lbs
OHS: 65lbs

Time: 11:30

WOW...this was a tough one! My shoulders are on fire. I am just really happy that I finished with the weight I started with!!!!

The Chief

3 Clean (87lbs)
6 Push-ups (3 rounds regular/2 rounds modified or girly push ups)
9 squats

5 Rounds of 3min w/1 min rest in between sets

Rounds: 5,5,4.5,4.5,5

I loved this workout! I felt really tired at first but really got into it once I started.

I love the 5:00 class! Tonight was really cool to see everyone lined up working so hard! Everyone is so encouraging and it really makes a great environment for positive and competitive workouts!!!!

Great work everyone!

Cross Fit Total

1 rep max:

Front Press: 80lbs (so close to 85)
Back Squat: 200lbs
Deadlift: 252

CFT: 532

Weight Tonight: 163

So, 3.26


This was the first time I have this and I really like it. I hope to go up five pounds in everything next time!!

Overhead Walk Relay

Started with 67lbs for 10 minutes and increased to 117# before I had to leave for school. I did #117 down and back twice. I think I could have done more weight. Next time I want to start will less weight for the first 10 minutes so my shoulders don't get so tired and I can do more weight.

Also did not help that we did presses the night before.

Also, been doing the zone for almost two weeks. Yesterday was a little rough for me. I don't think I ate enough at lunch and I felt really weak/dizzy before the workout. I quickly ate a bananna before we started. Besides feeling a little weak yesterday I have felt great and have lost 3lbs.
Itis amazing how good string cheese tastes...its like desert!!! I can't wait to have if for snack today!

Press, Push Press, Push Jerk

Press 3 set of 3
Push Press: 3 sets of 3
Push Jerk: 3 sets of #

Press: 47,57,67
Push Press: 75,85,95
Push Jerk: 105, 115, 125(X1)

Next time I am going to start with a little more on the Press weight. I did the same as last time for all except push jerk. I went up 5 lbs.

Kelly

5 Rounds:
3 laps
30 box jumps (24" box)
30 wall balls (12 lb ball)

Time: 24:49

This was a really rough one. My legs were absolutely spent by the end. I think the box jumps were the hardest part for me. I did a lot better when I kept bouncing instead of jumping flat down on the round. I went a lot faster when I kept a little hop in between jumps. This was like leg circuits on crack! LOL!!! Anyway, way to start the week out!

FRAN

65lbs/Jumping Pull-ups (Slow, little jump)

Times: 6:10

Thrusters were not too bad. Just need to work on getting that kipping pull up.

Grace

4:46 w/95lbs

I like this workout..short and sweet. Even though its short, it really takes it out of you! My legs have about had it this week!

21,15,9 DB squats, burpee w/pull up

Time: 9:50

20lbs DB Squat
24inch box jumping-pull ups

It was really hard to breathe in this workout. Those my legs were shaking after the first set. Wow! That was a tough one!

Team Workout

1/27/09

Time: 19:00min
Squat: 135

12 Squats
15 jumping-pull ups(lots resistance, tried not to jump much & come down slow)
25 box jumps
100 jump ropes
20 burpees

This was tough! I wish I could have done it with a partner I might have moved a bit quicker. The box jumps really got my legs after those squats.

3,3,3- OHS,FS,BS

Over Head Squat: 65,75,95
Front Squat: 115,125,140
Back Squat: 145,175,180

Well, I worked out tonight because I took Monday off. I am really glad I did. I got to work on my kipping's for warm-up (I am so so so close). It as kinda nice that we had a small group because we got to use the ball on the squats (making sure we were getting low!). I tapped every time except the last squat of the night...just couldn't get all the way down there. I am happy though because I know I went up at lest 5 pounds on everything. I know my front squat was 135 last time. My legs are going to be sore tomorrow!!!!

The Big Bear Complex

5 rounds/7 progressions (clean,front squat, press, back squat, press)

Weight: 45,67,77,87,97 Time: 15:00-17:00(We didn't keep stopwatch)

Okay, so the clean and squats were fine. I got through the first 3 rounds pretty quick and just tapped the weight through the rounds. I slowed up a bit on the last 2 rounds. I felt completely drained by the end. The hardest part was going from press to back squat. It was hard to get my hands wide enough to bring it down since I started them closer together for the clean. As a result, my neck looks like someone beat me up...completely red and bruised. Kind of embarrassing really.

PS: I am really glad Gunter was there at the same time for workout..he really helped me push the through the heavy weight.

All in all I liked the workout..it was really different.

Kool Aid

45lbs/19:15
This workout sucked. My chest hurt so bad a the end of the workout. I am super glad it is over.

deadlift/pull up....1,2,3,4,....10

165#/jumping pull-ups

Time: 11:15

This workout sucked....especially because it was a Friday. I also tore my hand up and finished it with a bloody finger! I am really happy I did finish because I was definitely hurting. Even yelled at me to finish it at the perfect time, I was on the verge of quitting!!! Anyway, hope by finger heals a bit before Monday!!!

Press,Push Press, Push Jerk (3)X3 each

Press: 55/60/65
Push Press: 75/85/95
Push Jerk: 105/110/115(2)/120(1)

No much to say on this one. Felt pretty good on the lifts. I am just still frustrated that I can't do a kipping pull-up!

Karen 20lbs/7:58

Okay..so I pushed myself really hard on this one. I made myself get 50 before I took a break! I am very sore today but happy with my time. I am still practicing the kipping pull-up....maybe one day I will get one!

Virtual Shoveling

Time 18:23....Team Time(Michelle and I had to work on one bar together on this)
Weight : 55lbs

This was not too bad. I went really slow on the pull up to really work on getting a better pull up. Michelle and I did it the fully prescribed way so a total of 60taps, 50taps, 40taps, 30taps, 20taps, 10taps.....really happy we completed it that way. Next time we will be fully prescribed with that extra 10 pounds on the bar!!!!

Tomorrow going to suck...think I am going with Wall Balls!

OX

OX
12/15/19- Push Jerk/Front Squat
800 meter run (5 laps)
9/15/21-Push Jerk/Front Squat

Time: 12:51
Weight: 45lbs

This was my 5th day working out in a row so I am glad I used pretty light weight. Next time I think I should increase the weight a little more on this workout. The running was my favorite part...it was a nice break!!

3,3,3,3,3 Deadlifts

165,175,195,215,220(1 time).

Really happy with the lifts tonight. It really helped me mentally not to know how much I did each time. I think I would have psyched myself out if I knew what I was lifting. Also, got really close on the kipping tonight...hopefully I will get one in the next day or so.

Fight Gone Bad

221 points...this was a really intense workout. I was super sore from the Deck of Death...not sure why, everyone else seemed to be fine! I need to get in on the Zone, maybe that is why :). Anyway, the hardest exercise for me was the 65lb over head push press. Can't decide if I am going to workout tonight. I like dead lifts... well anything to work on my hamstrings!!! Dead lifts always seem to make them the most sore! :)

Deck of Death

I did the "Deck of Death" in 20:15...I am hurting today!!! I really worked on using as much of arms as I could on the pull ups and I am definitely feeling it. I used the higher box on all of the box jumps except fro two sets because someone else was on it. I did at least 1/2 regular push ups in all the sets of them. I was absolutely exhausted by the end of the workout....this one was pretty intense!!

3,3,3,3,3, Squat Clean

I did the 5 sets of 3 squat clean yesterday! It was my first really workout back after the Holidays. I only worked out 3 times over the break!! Anyway, I did fairly well and felt pretty good. My form improved a lot on these. the video Even did really helped a lot!!! I was actually able to see in slow motion what I was doing wrong. Can't remember the exact weight I finished on but I was happy with it.

Looking forward to getting back in with a class tonight! I had to miss the Zone Diet seminar for an exam I had for school. Its okay though....I am too poor to follow the Zone Diet anyway!!! LOL Maybe someone who was there can fill me in on it sometime. I have been really interested in figuring out what it is all about!

See you at the facility!