"Kelly"

5 Rds
400 m run
30 Box Jurmps
30 Wall Ball Shots

3 Rounds
20" box, 12 lb Wall Ball
37:00

09132010 Monday

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Modified 63lb thrusters, jumping pullups

22:38

Why oh why so many thrusters this past week?

This as was forwarded to me in an email. And I love it.

However it's not the original Nike Ad, but I love it much better than the original.

While on the Nike Blog, I saw this one as well.

Yes I have a big butt and thunder thighs.
And they will soon be toned from lots of rowing, box jumps, and kettlebell swings.

If we don't start, it's certain we can't arrive. Zig Ziglar

09112010 Saturday

"The Seven"

7 HSPU
7 Thrusters 135 lbs
7 Knees to elbows
7 Deadlifts 215 lbs
7 Burpees
7 Kettle Bell Swings
7 Pullups

Modified

HSPU from box, 22 lb thrusters, AbMat Situps, 95lb DL, 25lb KBS, Ring Rows

45:26

09102010 Friday

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Modified

400M, 15lbs, 15 reps each

31: ish

09092010 Thursday

Fran
21, 15, 9
Thrusters
Pullups

45lb
20:01

I would of done better, but on thruster #4 of the first round I drove the bar up to overhead before my chin was out of the way. Hitting my chin caused me to bite my tongue pretty bad, and see stars for a bit. I had to lean on a bar rack for a while. The rest of the WOD, the throbbing of my chin and mouth was a big distraction and I couldn't focus on the WOD fully. It was really frustrating, but I was able to still finish.

09012010

I did today's CF Tulsa AM class DL. WOD.

Deadlifts
3, 3, 2, 2, 2, 1, 1, 1, 1

65x3, 75x3, 95x2, 105x2, 115x2, 135x1, 145x1, 155x1, 185 F, 175x1

I probably should of dropped the weight even more for the last rep. I did get the weight up, and my hips open fully, but I'm sure my form was horrible. But I feel good.... so no damage done.