3/3/10

Zanna:  2/1/1  WOD was good. Weight sure did feel like it got a whole lot heavier in round 3.  Just found out Fran is coming tomorrow....maybe I'll be sick when she gets here...LOL

 

Casey:  2/2/1  The WOD felt good. I was getting a weird muscle pain in my lower back, not sure what caused it, it is not really hurting right now. I did some myofascial stretches.

 

 

Look Who's Here!

3/4/10

"Fran"

Complete 21-15-9

Thrusters,#65/#45

Pull-ups

Make a video like this, ok?

Zanna: Metcon had my heart racing! I thought hitting 80 was hard until I hit 97.... Those last 3 wallballs were KILLER!!

 

S: 45 / 65 / 70 / 75 / 75 / 80 / 85

MC: 8:50

 

Casey: This is probably the most intense work out I have had yet. It felt really good when I got done but it was pretty intense at times. Still having knee pain, hit it with ice again. Think trying two 45s on the front squat created a mental block... backed down and even went above that first weight.

 

S: 225 / 135 / 185 / 205 / 225 / 245 / 245

MC: 10:35

 

 

3/3/10

Warm up #2

*replace bearcrawls with 30 jumping jacks

AMRAP 3 minutes

4 Deadlift, #95/#135

8 Burpees

12 DB/KB Swings, #15/#20

*rest 2:30 after each 3 minutes

Complete 3 rounds total

It's Like You Were There

3/2/10

2010 Washington CrossFit Preliminaries from Adam Behringer on Vimeo.

Strength

Front Squat

1-1-1-1-1-1-1

Metcon

5 Box Jump, 10"/15"

Wallball, #10/#20

Rules to the game:

Every minute on the minute start with 5 box jumps or 10 step ups, then complete as many of Wallballs as possible in the remaining time of that initial minute.  Once the minute ends, complete 5 box jumps or 10 step ups and so forth

Game ends once you reach 100 total Wallballs

Goodbye Cindy!

Zanna - Sent Cindy packing. Push ups were really tough at the end! Did 10 reps plus 5 pull ups and 7 push ups.  Weighed in at 147 tonight.

 

Casey -  10 Reps. At first Cindy seemed easy but after a while she sure wore out her welcome. I pushed harder than I thought I could push to the point of hearing bells ringing and laying on the ground in a fetal position. Thanking God that 15 minutes was over! Some how I managed to hurt my knee tonight. Heat and ice for the pain, not sure what caused it but it is not going to hold me back! Feels good to be back at it! Happy Monday!

 

Weigh in at 349.8, based off the estimations I have lost 6.39 lbs fat mass and gained 3.39 lbs lean mass.

 

 

 

Welcome March!

3/1/10

Warm-up

Jump rope 30 seconds

10 sit-ups

Plank, 30-45 seconds

x3

"Cindy Returns"

5 Pull-ups

10 Push-ups

15 Squats

*AMRAP 15 minutes

Post rounds completed