For time:
Run 1 Mile (MHS loop)
20 Deadlifts (225/155)
Run 800 M (MMS)
15 Deadlifts (225/155)
Run 400 M
10 Deadlifts (225/155)
Rx’d + (275/185)
1) Teams of 2 complete as a team:
100 Med Ball Sit Ups
2) Define 2 goals you wish to accomplish in your training or what you are training for. Post to comments or write them down where you can see them everyday. Writing them down so you can visually see them everyday will help keep you accountable. Choosing to post them to comments will help us (CFM Family) keep you accountable.
Upcoming Events:
-Monday, July 15th-Begins the “Stop the Slop” 4 week nutrition challenge. Details will be posted and discussed at gym. All you need is a team of 3.
-Tuesday, July 16th 5:30-Nutrition to meet my goals (free to all members). This will be as session devoted to hone in our existing knowledge of nutrition and define how to be more successful.
“The most important thing about goals is having one.”~ Geoffry Abert
17:32 (275)
60/40 sit ups with Jon Johnson
28:01 @ 225lb
45/30/25 situps with Sam
WOD 20:21 (155 DL)
30/30/40 sit ups with Allison
23:42 @120 DL
100 KB Ab twists
17:54 @275
19:53 (275)
22:04(205)
31:05 (125lbs) need to run more
20:22 RX+
Row 2000 m in lieu of 1 mile run
WOD- 21:04 @135 lbs
Sit-ups with Kayla
Hotel room WOD…
4 rounds for time – 25 lunges/50 air squats
14:44
29:03 145lbs DL
Sit-ups with Leighton
31:34 (135lb)
Goal: Lose at least 15lb and be comfortably under 200lb by September 30, 2013.
19:19 @ 165
Goals: get a stinking muscle up
15 unbroken CTB pull ups
17:40 880/440/220 @65lbs
Only walked twice…goal it to punch my go button when my head says to stop! Getting stronger!
19:11 RX
23:06 rx’d
WOD 20:22 (185)
100 Med Ball Situps with Treecy!
23:40 rx’d …800 was horrid.
Goals…do a muscle up…become more lean
27:49 (800/800/400) 95lb DL
Goals- lose 25 lbs, spend more time running
25:03 (125lbs)
25:10 (245)
Goals- DUs, Sqcl 275
26:00 (225)
Goals ; start running again, increase leg strength, improve technique
30:44 (105)
22:00 Med ball situps with Greta 25 X 4
WOD: 23:03 (135lbs)
100 med ball sit-ups with mom
26:35 (205)
WBSU 60/40 w/ Ray
17:53 (275)
22:59 (225)
Goals: When people ask how many doubles Twiggs can do I want the answer to be all of them, and good oly lift technique.
23:10 @ 275
DU’s & chest to bar. My gremlins
3 rds
500m row
12 DL (140)
12 burpees
14:52
26:13 145lbs
25×4 WB sit-ups w/Ashley
Goals: 5 pull-ups, 5 ring dips, 50 continuous DU
Goals – by 12/30…
Get past this stupid shoulder thing
30 min. 5K, DL 400, BS 350
Off all maint. meds (only 1 left)
1 mile/20 dl@ 95lb
400 m/15 dl
200 m/10 dl
Somewhere around 23:30? All I remember is that I spent the day at the mall, had junk food, and felt horrible – worst mile I’ve ever run. Food matters. I need to remember this.
2 Goals:
1.) Lose 35 lb by Feb.
2.) To be able to finally change my goal after 15 years.
26:18 (125lb)
1) Run 10 min mile by Nov.
2.) Maintain consistency eating a healthy diet. Keep “cheating” to a minimum.
Didn’t mention my 2 goals in my first post…
1. Get a muscle up before Christmas
2. Be able to fluently do toes to bar
GOALS:
1.) Working towards 13.1 mile marathon October 20th.
For this to happen I need to:
-run one long run one day per week increasing each run by at least 10%
-be consistent at Crossfit at least four times a week, add additional short runs weekly if runs have been limited in the crossfit wods.
2.)Nutrition! Nutrition! Nutrition!
– start the four week “stop the slop” challenge on Monday July 15th
– plan weekly meals, make as many meals as possible ahead of time. Be Prepared!