10x10

10 reps for 10 rounds for time (one of my favorite kind of workouts!!)

Jumping Chins (Rings)
KB Swings (20#)
Box Jumps
Wall Balls

Time: 25:02

Rest Day

Abs are kickin - need a day to rest!

St. Louis WOD #2

Great WOD today - really worked on everything! I appreciate all the stretching we do - I think in the long run it will make me feel better!

3 min Row (max calories): 51 cal
3 min Double under: 4
3 min Ball Slams: 69
5 min Situps: 153 **w/AB mat
400m run w/20# KB
5 min Pushups: 92 **knees

So i need to practice double unders a lot!! And I only counted the ones that I finished w/o whipping myself in the face, but still pretty pitiful :P Situps with the AB Mat were very different - seems like I felt it in my neck more than anywhere else (usually I notice it in my thighs). Anywho - had a great time!!

Hero Workout - St. Louis Crossfit

1/2 Murph
Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m

Broke the workout down to 10 rounds of 5,10,15 - seemed a bit more manageable.
Also started the zone today so we'll see how i do - nearly made it - --> need to watch the carb intake (did I mention I love carbs?)

More soon,
CW

Main pain WOD

Well we worked off the main page -
10 Thrusters (40#)
10 Pullups (jumping)
Max rounds for time - 20 minutes

Total Rounds: 10

The thrusters kicked my butt!
CW

Olympic Lifts

Today I had the full intention of going 10 rounds of 10 hanging cleans and 10 puhsups, what ended up happening was another story. I suppose it's never a good sign if you don't know how to do one of the lifts :) So rather than do 10 crappy hanging cleans, we spent a good 30 minutes going over grips, how to lift, proper technique, and repetition of good form. Thanks Carlos - I appreciate your help.
CW

Michael WOD

Thanks to Carlos for helping me out and letting me use his home gym - and or the WOD:

Run 800m
50 back extensions
50 situps
3 rounds for time - 20:54

Not too shabby!
CW