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So it has been a while since i have posted, Aura had a baby, I havent been working out and the rest is in the details. But back on track as we started the new year off with Jackie!
1000 m row
50 thrusters 45 lbs
30 pull ups
9:54 rx’d
Faster than the last time, 10:20s, Happy about that but could always be better, Still need to improve on pull-ups.
The row felt pretty good, 3:43 for 1k, could have gone faster but with the thrusters tried to leave some in the tank.
Oh yeah, thrusters need work!
Death by HSPU – 8 minutes completed. 1 ab mat on floor
Helen
400m run
21 kb swing 53lbs
12 pull-ups
x3
10:31 pr
kb swings all unbroken
pull-ups 8-4 6-6 and 3-4-3-2 (guess we know where we need improvement)
runs were about right, 1:32 for the first one and felt good all the way through.
Lt. Sam Weinberg “Why do you like them so much?”
Galloway: “They stand on a wall and say nothing is going to hurt you tonight. Not on my watch”
That is why I am doing this. Our Soldiers defend our freedom every day, and make sacrifices that, I can’t possibly fathom.
Risking their lives day in and day out, so we can live safe and sound under the blanket of freedom that they provide!This is one way to give back.
The charity is The Special Operations Warrior Foundation, The Special Operations Warrior Foundation provides full scholarship grants and educational and family counseling to the surviving children of special operations personnel who die in operational or training missions and immediate financial assistance to severely wounded special operations personnel and their families.
Fight Gone Bad is a 17 minute crossfit workout with 5 exercise stations, including two barbell movements, medicine balls, box jumps, and rowing. Participants rotate through each station for one minute, counting exercise reps. The entire thing consists of three rounds through the 5 stations, with a 1 minute break between the rounds.
So we raise money, we work out for a few minutes and most importantly we say Thanks You!
This is the story of Lt. Michael P Murphy, USN – http://www.navy.mil/moh/mpmurphy/soa.html
The work out in his honor:
“Murph”
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
52:03 Rx’d 95 degrees and humid.
First time attempting this work out and will need about a month to recover.
Thank you to all who serve in our military and for the sacrifices you make to keep America free from harm!
Wendler this week… Monday and Thursday
240 x 5
270 x 3
300 x 5 and 6
3 round
400 m run
21 kettle bell swings
12 pull-ups
11:44 rx’d kb swings un broken, all runs felt good, lame pull-ups. that is all
Cindy
5 pull-ups
10 push-ups
15 squats
16 rounds plus 4 reps. limiting factor push-ups but still a pr.
Fran
21-15-9
thrusters and pull-ups
6:14 rx’d :46 improvement over last one!
Combined these two lovely ladies kicked my ass!
There is a lot going on and this blog has surely not been updated enough. Training is going well, diet is going not so well, squat is getting better and so are some other fun lifts. Metcons are way off, but will work on that over the summer. Today was a good day..
Behind the neck split jerk 215lbs 225lbs 235lbs 245lbs.
245lbs most i have ever had over head. Shoulders feel strong, legs feel stronger and looking forward to a good squat day tomorrow.
5 weighted pull-ups followed by 200m row, 3 times.
first set – 20 lbs :55
second set- 25lbs :53
third set – 30lbs :59
Wendler back squat easy week…
Diet.. Needs improvement.
