Dodgeball??

Friday's WOD

3 position power clean X 5

65-68-73-78-83

then Crossfit Dodgeball!!

4:30 class in action

First Girl RX'D!!!

Tuesday's WOD

Deadlift

3-3-3

165-175-180 (PR)

then "Annie"

50-40-30-20-10

Double Unders

Sit Ups

17:35

Double unders in the first 2 rounds were horrible but as I went on I was linking more and more. I'm just happy to do my first CF Girl RX'D!!

From the Paleo Diet Newsletter: Maintaining adequate levels of vitamin D is critical. Low levels of vitamin D have been associated with increased risk of death from all causes. Getting just 15 to 20 minutes of sunlight a day may be enough to convert a form of cholesterol in the skin into vitamin D. If you’re not getting adequate sunlight, we (the paleo diet people) recommend taking approximately 2000 IU of vitamin D per day.

(The Paleo Diet Update Issue: # 2009 – 43 / October 30, 2009)

20-15-10-5

Monday's WOD

20-15-10-5

KBS (35#)

Push Ups (knee)

*rest 3 minutes

20-15-10-5

DB Push Press (20#)

Box Jumps (20")

14:09

Somehow I got 4 seconds slower than last time with the same weight and height on box jumps. I think I lost time on the push ups, they felt more difficult than normal today.

Cheat smart: Why not substitute your regular beer for some gluten free beer (not pictured above)?

Saturday

Saturday's WOD

Power Snatch

2-2-2-2-2

45-58-63(1)-53

then 5 rounds each for time:

10 overhead walking lunges (25#)

15 box jumps (14")

20 squats

100 m sprint

*rest exactly 2 min between rounds

1:34, 5:26, 9:25, 13:42, 17:36

total working time: 9:36

The snatch really got in my head today. I kept pulling way to early and couldn't quite get it. I'm glad we had the second wod today so I could redeem myself a little.

Nate

Friday's WOD

"Nate"

AMRAP in 20 min of:

2 muscle ups (6 red band pull ups/4 standing white dips)

4 HSPU (20" box on toes to abmat)

8 KBS (45#)

8 rounds + 6pu/4dips + 2 HSPU

Shoulder Press and Sprints

Shoulder Press

3-3-3

60-65-65(1) PR

then 5 x 200m sprints

1st :36 (2 sec PR)

total 3:53

I'm pretty happy about my SP today. That's definine

lty one of my weakest lifts and its good to see some progress on it. During the second sprint my legs started to get pretty tight and I slowed down a lot.

I saw this on Robb Wolf's blog... thought I'd share

back squat and pull ups

Mitchell Park, San Luis Obispo

Monday's WOD

Low bar back squat 5-5-5

105-115-120

then 100 pull ups for time

10:17 (red band)

I didn't feel very strong on the bs today, no PR.