Friday, March 26, 2010

Wake up

Callie Kaiser recently joined our CrossFit program and is doing AWESOME!

Skill:
Cleans


 WOD: "The Chief"

5 sets of:

3 min max rounds of:
3 Cleans
6 Push ups
9 Squats
1 minute rest

10 comments:

  1. a lot of people did the chief this morning but i don't see any results!

    anyway i have updated my personal blog. see over there>>>>>
    so you can keep up with me like charlie again.

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  2. 65 # on cleans - plus 10 extra burpees..again!

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  3. Carol, he is being hard on you to get you better!!!! Just think of it like that.

    The Chief, 3-3-3-3-3 60# first round, 55# last four rounds

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  4. This was brutal, squat cleans make the Chief BURN even more!

    The Chief - 4,4,4,4,4 135#

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  5. Officially too sore to do a full WOD today and still want to go hard tomorrow, so I took a nap and ate two bowls of cereal at noon.

    After the cereal binge...

    1 Mile run

    then

    pullup/pushup/situp/squat pyramid

    1 pullup (strict, no kip!), 1 pushup, 2 situps, 3 squats
    rest 10 sec
    2 pullups, 2 pushups, 4 situps, 6 squats
    rest 20 sec
    3 pullups, 3 pushups, 6 situps, 9 squats
    rest 30 sec
    cont... up to 11 pull ups (fail), 11 pushups, 22 situps, 33 squats

    go back down the pyramid!

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  6. I would miss the day that we did cleans....lol

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  7. trainer challenge day 5 -

    5am- 4 egg whites, 1 egg, 1 cup of broccoli, 1 1/2 tbsp of almond butter, 4 oz. chicken breast, advocare spark
    6:45am (pre workout) - orange
    8am (post workout) - advocare post workout recovery shake
    9:30am - 6 oz chicken breast, 3 oz blackberries, 1/4 cup walnuts, 1 1/2 cups carrots
    12:45pm - 2 cups raw broccoli, 2 cups carrots, 10 oz chicken breast, 1/4 cup walnuts
    4pm - advocare spark
    5:30pm - (cheddars) 8 oz salmon, 1 cup steamed broccoli, 1/2 cup steamed carrots, 1/2 cup blackberries, 6 amazing strawberries, 2 slices of an orange and 2 slices of a tangerine, 2 oz chicken breast
    8:30pm - 12 oz chicken dark meat (from rotisserie), 2 oz chicken white meat, 2 cups raw carrots, 1 1/2 cups raw broccoli, 1 1/2 tbsp of almond butter

    So, I think that our bloggers should vote on who wins each day between Daren and I for the trainer challenge. Ya'll can just analyze our day and vote by posting at the end of each day who had the better paleo day. At the end of the challenge we will add up eachothers votes and the trainer with the most votes wins. What do you think Daren?

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  8. Friday 3/26/2010 - Ryan W.

    "the Chief" -

    15 total rounds at 95 lbs. (3-3-3-3-3)

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  9. Dude post the saturday wod! I'm feeling the need to share incredibly personal information in my next post. Or maybe just talk about today's wod..

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