Tonight we start another "2 week free on-ramp" class at 7pm. If you know someone eager to start CrossFit, tell them to show up and to say you sent them so you can get a discount in April!Happy Birthday Marcos! no TGUs today, but they are coming...
Skill:
Deadlifts
WOD:
5 rounds for time:
15 Deadlifts (1/2 Body Weight)
12 push-ups
9 Db Squat cleans to overhead (30#)
Ryan W. - 3/22/10
ReplyDelete13:35 WOD time - dead lift 95 lbs. / dumbell clean and press 30 lbs.
WOD- 13:20
ReplyDeleteDeadlift 95#
dumbell clean and press 30#
so we aren't making posting the day before a habit? awww
ReplyDeleteThanks for the birthday wishes.
ReplyDeleteI will be ready for the TGUs.
Daren,
ReplyDeleteFYI, I'm a no go today.....I've got 2 more days of antibiotics and then I'll jump back into things.
WOD - 14:35
ReplyDeletedeadlift 135# (fatigue in rd. 5 - only 5 reps)
db clean and press 20#
(5 burpees for resting)
I officially hate spring break! I was smoked after an off week.
WOD - 14:59
ReplyDeleteDeadlift - 135#
DB cleansquatpress 30#
u know not sure on my time- 9:45 does not sound right and that is what i thought it was...
ReplyDeleteDeadlift 80#
DB squat press 15#
Happy Birthday Marcos!!
ReplyDeletetrainer challenge- day 1
ReplyDeletebfast- 2 eggs, salsa(homemade), banana, tea
snack- avocado, turkey breast
pre ride- applesauce
post-ride- endurox r4
post workout lunch- 30 min after ride- salad with chicken breast, salsa(homemade), lemon juice, olive oil, pepper, cranberries, walnuts
pre workout 2- apple sauce, 1tbsp almond butter
post workout 2- turkey breast, cashews, red and green bell peppers
dinner- shrimp and mushrooms, grilled eggplant, tomato/cucumber/avocado salad with lemon juice and pepper.
On-ramp WOD #1 - 7:21
ReplyDeleteOn-ramp WOD #1 - 8:13 and I only threw up three times after the run. Hopefully next workout I can decrease that down to two :)
ReplyDeleteWOD - 7:57
ReplyDeleteDeadlift - 115#
DB cleansquatpress 30#
trainer challenge day #1
5am - 4 oz filet, 3 egg whites, 1 egg with yolk, half avocado, 1 cup carrots, advocare spark
7:30am (pre workout) - sweet potato
8:45am (post workout) - advocare post workout recovery shake
9:30am - 1 cup of coffee with splash of mootopia (no splenda!...I know Daren, still not good but better)
12:15pm - 1/4 cup almonds
2pm - 6 oz chicken breast, 2 cups raw broccoli, 2 cups raw carrots
4:3opm - 1 apple, 2 tbsp almond butter, 4 oz chicken
6pm (pre workout) - 1 apple
7pm (post workout) - advocare post workout recovery shake
8:45pm - 12-14 oz chicken breast (too much....i know), 2 cups raw broccoli, 1 cup raw carrots, homeade pico (3 tomatoes, 1 jalepeno, 1/4 cup cilantro, 4 limes)
On-Ramp WOD #1 - 10min exactly!!! yay for a good hard first day.
ReplyDeleteAmy, you did awesome, even if you did lose your cookies!!! You will do awesome on Wed :-D
WOD - 9:15ish; 115# DL; 30# DB
ReplyDeleteAlright On Ramp is posting now! I love it! good luck to all.
ReplyDeleteNo wod for me today but I got some cleans work it- worked up to 225 sets of 3 and then a few sets of strict pullups.
On-Ramp WOD #1 - 6:15....and yes, it was still a lung burner:)
ReplyDeleteWOD 14:53
ReplyDeletedead lift 85 lbs.
Db clean and press 15 lbs.
WOD: 13:01
ReplyDeletedead lift 105#
DB sq cl 20#