Saturday 10232010

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups

15 lb ball, black band pullups.
12:46

I can tell my legs are getting stronger. After I finish the Burpee Challenge, I will probably start a pullup challenge. I want a legit no band pullup by spring.

100 day Burpee Challenge
Day 35
35 Burpees

Tuesday 10192010

One of Jerimiah's 6am class members' birthday was today. And of course he made up his own customary birthday WOD. It was one of the hardest I've ever done, but I'm proud of myself for not quitting. I'm also thankful for the trainers at CrossFit Tulsa, and the other class members who support me and each other. It's a great group that pushes each other to not give up.

"Decker"

D - 1 Round Diane
21 Deadlifts (225#/185#)
21 HSPU

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)

OR

Row 350m

95 lb DL, Modified Box HSPU, 75 lb Squat Clean, 15lb Wall Ball, 35# KBS, 45lb Power Snatch

1 Hour and 1 minute

Monday 10182010

4 Rounds for Time
50M Prowler Sled Push 90#/60#
15 DB Squat Clean 35#/20#
10 Box Jumps 24"/20"

unweighted sled, 20# Db, 20" box jump
28:32

100 day Burpee challenge
Day 29
29 Burpees

Tuesday 10122010

Snatch balance 1-1-1-1-1-1-1

I can't do a good OHS, so doing snatch balance without a solid OHS is a moot point. I worked on my OHS form in lieu of the snatch balance.

7 rounds
10 OHS
33lb bar

100 day Burpee Challenge
Day 26

26 Burpees

Sunday 10102010

200 Meters Medicine Ball Carry
30 Double Unders/100 single jump ropes
25 Sledge Hammer Swings
20 Box Jumps
15 Deadlifts
10 Push-ups
5 Pullups
200 Meters Medicine Ball Carry

15lb Med ball
100 single jumps
20" Box Jumps
95lb Deadlifts
Black Band pull-ups

14:26

100 day burpee challenge
make up day
25 burpees.

100 day burpee challenge
make up day.
24 burpees.

100 day burpees challenge
make up day
23 burpees

Friday 10082010

Front Squat 1-1-1-1-1-1-1

65-85-90-95-100-100-100

Strenth
KB Snatch 5L/R, 5L/R, 5L/R
25, 25, 35

Thursday 10072010

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

21, 15, 9
Left KB Snatch - 18lb
Right KB Snatch - 25lb
ring rows

11:45

150 KBS
25 lb
Intimed

100 day Burpee challenge
Day 22
22 Burpees

I can now almost to a full plank pu wo sagging!

Tuesday 10052010

Make up day. The intended WOD was from yesterday:

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Still having issues with my hand and no grip strength. So I just turned today into working on my Back Squat form with the baby bar.

BS
25, 20, 15, 10, 5
33 lbs

100 Day Burpee Challenge
Day 21
21 Burpees
Total Burpees so far: 222

Bond - Kashmir

Another great song for download

Monday 10042010

Today I took a rest day because I had an old friend drop in unexpectedly from out of town.

100 Day Burpee Challenge
Day 20
20 Burpees

Total Burpees so far 203

Vox Populi - 30 Seconds to Mars (Full Song)

Newest download for my workout playlist. Love it!

Primal Blueprint Recipe: Avocado Cocoa Rolls

I found this recipe video via Mark's Daily Apple submitted to Mark's video recipe contest by a reader Betty. I have started using bananas alot to trick our sweet tooth on family dessert night, and have paired them with cocoa. But I never would of thought of a cocoa, banana, and avocado combination! Thank God for more those with more fitness lifestyle experiences who are willing to share their ideas!

Thanks MDA and Betty!

October Progress Pics

I am not one to flaunt myself or wear scant clothing. But I would like to have a visual record of how I look as a reference. So I'll start taking pictures at the beginning of each month and posting them with measurements and weight to track my progress.

(Please ignore my cluttered house. It too is a work in continual progress)

October beginning weight: 178.6lbs

Sunday 10032010

Rest Day

100 Day Burpee Challenge
Day 19
55 Burpees (Today's 19 and more to make up for Friday and Saturday)

Total Burpees so far 183