3/16/09

Today was a pretty damn good workout day:

I started off hitting some HEAVY deadlifts:

WOD: 5 sets of 3 reps of deadlifts

I started at 275 and ended up at 335. I didnt complete the last set

Then I got my two friends to do variations of fran.

Fran WOD:

21-15-9
95lb thrusters
pullups

Then I got my sister to do this WOD:

4 rounds for time of:

7 push press at 45lbs
21 KB swings (20 lbs)
12 burpees


THEN I hit this WOD:

3 rounds for time:

7 push press/jerk at 135 lbs
21 KB swings (50 lbs)
12 pullups

3/15/09

Yesterday I did:

5 rounds for time of:

5 squat clean thrusters
10 burpees
15 wall balls
400m run

15:15


Today I will be doing:

4 rounds for time of:
400m run
10 burpees
20 situps
30 squats
40 pushups

3/3/09

I missed a heck of a lot of days. I've still been working out. I kind of tweaked my shoulder the other day, but I'm mentally preparing for The Fittest Games Challenge this Saturday. It'll be my first ever Crossfit competition, so along with excitement come nerves. Anyway today I decided to deter away from the Crossfit WOD and hit this up:

5 rounds for time of:
5 135lb squat cleans
10 burpees

I finished in 9:45 and Javi finished in 12:45...it was a damn good workout, we had initially intended for the squat cleans to end in thrusters, but after the first round we realized this wouldn't work out.