On fire

9am

warm up
-circuit
3 rounds of:
10 pull ups
10 ring dips
10 kb swings

WOD:

4 rounds of:

500m row
15 box jumps (24")
400m run

Time: 19:40

This wod was fun, I never pushed it into high gear, just kind of maintained the same pace the whole time.

Going to 4pm CSCF class!

4pm

warm up
-circuit
-10 medball cleans (14#)
-20 second handstand
-10 medball cleans (20#)

Strength - Squat Clean
85 x 2, 135 x 2, 155 x 2, 185 x 2, 205 x 2, 225 x 2

WOD - 2009 South Central Regionals Qualifier WOD

For Time:
50 Pull ups
50 Burpees

Time: 5:33

I felt really good about this afternoon, all day I was excited to attack this workout. I actually was really happy with my squat cleans too. I have a ways to go on my technique but I was happy with getting 225# for 2 reps. I feel like I also could have gone a little heavier but it was better to stop on the squat cleans and move onto the wod. I worked out with Amanda Vaughan, Daniel Valdez, Josh Smith and Will Lewis. I was sooo impressed with Will, he has come such a long way. He knocked out 25 pull ups in a row! Great job today Will and way to push it at the end. Also, I want to give Amanda a huge shout out because she has been doing crossfit for a year now! You look great and I am so happy to see you excited to workout, that is a true blessing, not everyone looks forward to exercise.