7 rounds for time:
200 meter sprint
5 dumbell snatches, each arm
5 GHD sit-ups or 10 abmat sit-ups
The Zone Diet combined with Crossfit = Fantastic results.... Read here
**Please note- Saturday's group wod will be at 0900 instead of 0930**
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16 comments:
Okay!! So I am going to have to do this one either at home or try to get there. This will be a fun one.
Also...... does anyone want to do the soda challenge with me? Its amazing. I have more energy now then I did having the caffine. And I feel my WODs are improving instead of feeling sluggish from the sugar. So who wants to do it with me? YOU CAN DO IT!!!! (waterboy)
I've been telling you guys all along....GET OFF THE SUGAR! JUST DO IT!
Kevin did. He took it with his cell phone. I took some with my camera. I even got some cute ones of Blakes kids. We were trying to get a good one of Blake. He was very happy with that one. Also I am sorry it took me so long to listen to you Natalie..... You were right! You were right!! lol
Who just emailed me that awesome pic of Blake deadlifting a crazy weight? Was that 350#? AWESOME BLAKE! I will definitely post that pic soon! :)
I think I might take the diet coke challenge! What did you do about the headaches from giving up the caffeine? That's my biggest hold up
Great workout today! I'm pretty sure sure I look like a total dork doing the snatches but I totally felt it! -kate
Just got back from the gym......that was a 7 round suffer-fest. Executing db snatches after running was very difficult. Great WOD!!!!!
I hope I recover before tomorrow, or it will be mediocre frisbee instead of ultimate frisbee. ;)
I agree Steve..7 rounds of suffering. But it hurt so good! Glad you are all liking it so far. Kate- get off the Coke and the diet Coke too! Diet soda's illicit the same response and still effects your insulin levels. Yes, you might have some headaches for a few days, but it's really worth it in the end. Good Luck!
Hey, all. I've had a great week with everyone. Today makes day 3 in a row.
I did 200# for my max deadlift. Now to try and catch Brooke and Mandy. There's no chance I'll catch Blake. A 385 max and a 400 attempt? So tough.
See you at 5pm.
Brett- keep up the 3-4 days a week and you will see tremendous progress!
Brett, I hope you noticed in time there was only a 6pm class tonight!
Oops. Got to the gym and realized that I must have made an error. Oh well. I'll start fresh Monday. Can't come to 6pm and Saturday is out. Yard sale. (You should all come by. 710 E 3950 N, Provo.)
My hip flexers really hurt but other than that, I am feeling great! Today's WOD was good. A little iffy on the snatches but I liked it. Look forward to the group WOD tomorrow.
That was an Awesome work out! I was trying to keep Will in my sights but he was just to fast.. That was a fun time at the gym today, having cool people there and nice weather :) I Love it.
Jennifer keep doing the stretch I showed you. Make sure you allow your body to rest and recover. You and Kate did great today by the way.
The night class was awesome. We had a large group tonight and it was a really fun WOD. There was a lot of people pushing their limits. If you didn't get the dumbell snatches today that is okay it is kind of a complicated lift.
Two WODs in a row with sprinting has got my legs feeling pretty tired. I think Kevin has been sandbagging the runs until today cuz he was right on my tail. Blake, feel free to go with the 25# next time we do snatches like that. And my hell dude a 385# DL! Nice! I wanna be like Blake when I grow up.
Did the WOD today. Time 15:44 Used 15# dumb bells. Wish I would have went up to 20#. The dumb bell snatches and situps were the easiest part. The running is what I hated. It was a great class. I am looking forward to the AM!!
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