Make that butt touch the ground!

warmup
---------
5:00 row
10 air squats

thrusters
15x7x2, 20x5x2, 30x3, 35x3x5

these kicked my butt but I definitely got a better grasp on my form and was able to get lower in my squat-the key is to look at the ceiling, keep the elbows up, don't turn knees in and go into overhead press about 2/3 of the way as you stand up from squat-initially I was pressing too soon and was not going low enough in my squat.

Snatch Balance

warmup
-------------
5:00 rowing
10 air squats

then 1RM of Snatch Press
15x3x5, 20x3x2, 25x2x3, 30x1x3
- this one felt very odd, really had to work on my form and try to lower my squats
- it was difficult to get the right jump/squat/landing position down

Oh Barbara...

So this workout was TOUGH! And I didn't even do the "full version!"

5:00 row warmup

BARBARA:
4 Rounds (3 min rest between each round)
- 10 jumping pull ups
- 15 pushups
- 20 situps
- 25 air squats

1st round 2:20 2nd round 2:35 3rd round 2:50 4th round 3:03 (I am guessing on some of these)
Total time:10:48ish less rest time
By round 4, I thought I was about to meet Pukie, but not this time I guess...
This little even illustrates that I need to be coming WAY more so it's time to step it up!

Let it snow

OFF
Really bad snow storm started-took me 2hr 40 m to get home so decided it was NOT smart to get back on the road to come to Xfit tonight!

REST

I am going to try to make Mondays a Rest day from here on out.

Back Squat

I did "true crossfit warmup," which entailed:
2 rounds of:
- 5 air squats
- 5 pushups
- 5 situps
1 round of 10 of all above exercises; did these between the sets of 5 reps
---
back squat, 5 rounds of 5 reps
- supposed to shoot for 85% of 1rm, but I was nowhere near this
- my legs were really shaky and sore from yesterday's workout,
- everything felt really heavy (1RM was 110 so 85% would have been like 90lbs)
- did 2 sets of 5 on 45 lb bar, then went up to 55lb, did 5 reps once
- 55 lbs felt really heavy because my legs were so sore and weak
- then did some more air squats to work on form and warm up more
- did 35 lb bar, 2 sets of 5
- tried to stretch really well to ease some of muscle tension

1st workout at new gym!

This was my first metcon in a while, and it really kicked my butt!
First, I did true crossfit warmup (I was unaware that we hadn't been doing that thus far)
So ten total minutes on rowing, 4 min regular warmup, then did 20 second bursts at 2:20, then 2:00 pace, then back to regular speed.
------------------------------------------------------------------------------------------------
Workout: 20/10/20/10
3 Rounds for time:
* 20 wall balls (8lb ball, 8ft)
* 10 pull ups
* 20 20lb kettle ball swings
* 10 cal row
--> 1st round, 4:10, second round 4:30, 3rd round 6:47 (YUCK!) the wall balls really slowed me down-I have got some work to do to play catch up!

Overhead Press

So this is my first time back in about a week and a half maybe? After a nice run in with the stomach flu, I think I have paid my dues when it comes to illness this year!

35x5x2, 40x3x2, 35x4, 35x3- Overhead press

Herb wasn't too tough on me my first day back.
I also did a 5-min rowing warm up.

Lynne

5 rounds, 5 minutes per round
as many reps as you can do
bench press
pull ups
---------------------------------
1st round: 13 bench (38lbs), 10 jumping pullups
2nd round:13 bench (38lbs), 10 jump pullups
3rd round:13 bench (43lbs), 10 jump pullups
4th round: 6 bench (48lbs?), 10 jump pullups
5th round: 10 bench (48lbs?), 10 jump pullups
- unsure about the weight because herb kept adding to it secretly but think this is close for bench -

Whoa Thrusters...

3 Rounds for time (normally 5 rounds but Herb advised 3-4 and could only do 3)
500M Row
20 Thrusters (combine squat with overhead push press) 33 lb bar
20 situps
--
finished 17:20
This felt like one of the harder workouts I have done, mainly because of thrusters, and because of my 2 week break that I now regret taking...
I do know that DJ did 5 rounds and still beat me but of course I am competing against myself:)
I also need to work on situps because those should be easy but I am slow!

Just exhausted....

Took today off, was really tired for some reason

CFT

This was the first time I had been to Xfit in almost two wks from my "holiday break." I was surprised that I could lift this much but I guess the rest was good after all.
------------------------------------------------------------------------------------------------

Overhead Press-60 lbs
Deadlidt-133 lbs
Back Squat- 110 lbs
CFT total: 303

Holiday Break

Took time off for holidays-from 12/18 to 1/4/09 so about 2 weeks-oops!
Returning on Monday 1/5/09, starting the new year off right
New Year's Resolution-to go to Crossfit 5x the first wk back, then 6x for a month if time allows!