07-20-2012

Dear Journal

WOD:

With a 45/25# plate

3 RFT - 25:17  (15lb)

400m run

20 pushups - no weight and off box

30 situps

40 squats

Going camping tomorrow for 8 days :)  So very excited!  After that we are going to visit family.  I am feeling so guilty about not going to crossfit for the next 2 1/2 weeks.  I am going to try and post all of my activities and wods from the campsite :)

07-19-2012

Dear Journal

strength day

back squat 4-4-4-4  (115)

snatch 2-2-2-2  (65lbs)

dumbbell bench 3-3-3-3 (35lbs)

07-18-2012

Dear Journal

“McGhee”

Amrap 30min - 10 rounds plus 3 pushups

5 rep deadlift 275/185  (110)
13 pushup
9 box jump 24/20 (12")

Picture Update

Dear Journal

Here is a pic update

May 2012

July 2012

07-17-2012

Dear Journal

wod

“nicole”   -  5 rounds and 21 pull ups

20min amrap

max pullups

400m run

score is total pullups and total run laps 

07-13-2012

Dear Journal

WOD

MetCon:

Run 800m

45 Air Squat

30 Mountain Climbers

15 Squat Snatch 135/95 - 65lbs

30 Mountain Climbers

45 Air Squat

Run 800m

07-11-2012

Dear Journal

FOCUS - 1 mile run for time - 10:34

Diane WOD

21-15-9

Deadlift - 105lbs

shoulder press - 20lbs dumbells

07-10-2012

Dear Journal

WOD

5rds
15 burpees - off 12" box
12 knees 2 elbows
9 pushups off 12" box

07-9-2012

Dear Journal

WOD

Shoulder Press 4-4-4-4 - 
Box Squats 3-3-3 - 55lbs
Weighted Pullups 1-1-1-1-1 - Body weight

07-04-2012

Dear Journal

Today's WOD

3 Rounds of:  40 min cap

1000m Run
1000m Row

I got 3 rounds of the running and 2 full rounds and 400m of the rowing.  I am very proud of myself this morning...  I did my first 1000m run without stopping.  I can definitely tell I am improving.  That makes this all worth the effort :)

~ Tracy

07-03-2012

Dear Journal

Today was Strength Day :)

backsquat 6-6-6 - 85lbs

turkish get up 3-3-3-3-3 per side - 6 - 8 kilos

deadlift 2-2-2-2 - 155lbs