Thursday

Warm up doing exercises in WOD

Three rounds for time:

15 185# DL
15 HSPU
15 Pullups
15 65# Thrusters

15+ minutes (hit stop watch by accident so didn't get accurate time.)

Weights...getting back after the flu

CFWU x 3

Squats 3 sets of 175x5

Bench 135x5, 1`75x5, 175x5, 185x3, 195x3, 205x4

Weighted Pullups 40 lbs x4, 40x2

Pullups 12, 12

Bent over rows

Tricep curls

Bicep Curls

Last Week

I got in two workouts last week that I didn't record and can't remember now what I did. I also had a full day of downhill skiing on Friday. Saturday and Sunday I was sick with the flu and probably take today off too...maybe back at it tomorrow.

Turning over a new leaf

I wrote out my goals today and chose body weight as one of my focus goals. I want to get my bodyweight down to 175 by March 31st and 170 by December. That would get me into around the 14% BF. Today I started out well...yogurt for breakfast...then I went to a Chinese food buffet for lunch and just scarfed back a salami sandwich on rye and a whole bowl of rice...brutal!

WOD
As many rounds in 20 minutes:
5 HSPU (modified)
10 Pullups (partitioned)
15 walking lunges

energy level was low...did 9 rounds

Good way to end the weekend

Fight Gone Bad As Prescribed!!

Wall Ball #20 - 20, 20, 20

SDLHP 75#- 18, 18, 20

20" Box Jumps-12, 12, 10

Push Press #75-20, 20, 22

Row for Cals-20, 18, 15

1 Minute Rest

Repeat two more times

Score 265

Tabata

Tabata
Pullups-4
Pushups-16
Situps-9
Squats-16

Dead Lifts

Warm Up sets
Multiple sets at 185 x 5
Multiple sets at 215 x 3

Squeeze in a workout

CFWU sub walking lunges

Skip Rope for 3 minutes
145x15-BP
4 rounds

Time is 16:20

Annie

CFWUX3

Annie:

100/50, 80/40, 60/30, 40/20, 20/10

Single unders
Sit Ups

9:14

Fran

CFWUx2

Fran
75# barbell
21-15-9
Thrusters and Pullups

6:36

Gruesome bunch

Lifts

Squats
A few sets at 135 just to get back into in
Bench
185x5x3
Pullups

Did Cindy on Saturday

Cindy-18 Rounds
As many rounds in 20 minutes as possible.

Barbara

CFWUx2

Barbara Modified

5 rounds

8 Pullups
20 pushups
25 situps or abs
40 squats or lunges

16:00

Helen

Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)-used 35#x 17 reps
12 Pull-ups 8 reps instead

11:00 Minutes