Johnny 145 / 10 rnds Rx
Mary 125 (3/1/1) / 9 rnds (20# kb, 3 bands, knee push up)
Tomi 65 / 8.5 rnds (6# wall ball, 20# kb, jumping pull up, knee push up)
Shondra 105 / 6.5 rnds Rx (hands ripped on pull ups, quit early due to injury)
Jenn 110 / 8.5 rnds (6# wb, 3 bands, mod push up)
Tiffany 145 / 6 rnds Rx
Hank 215 / 11 rnds Rx
Tyler 215 / 13 rnds Rx
Missy 175 / 11 rnds Rx
Andy 205 / 7 rnds Rx
Mary 125 (3/1/1) / 9 rnds (20# kb, 3 bands, knee push up)
Tomi 65 / 8.5 rnds (6# wall ball, 20# kb, jumping pull up, knee push up)
Shondra 105 / 6.5 rnds Rx (hands ripped on pull ups, quit early due to injury)
Jenn 110 / 8.5 rnds (6# wb, 3 bands, mod push up)
Tiffany 145 / 6 rnds Rx
Hank 215 / 11 rnds Rx
Tyler 215 / 13 rnds Rx
Missy 175 / 11 rnds Rx
Andy 205 / 7 rnds Rx
We heard much more buzz this last week about nutrition and diet. Let’s keep those discussion’s going, answer some questions, and see some more results. Feed us some more of your success stories too. It’s so great to see everyone get stronger.
Shoot for a five rep max on the last set of squats today, and then go for broke on these 3 AMRAP’s. Let’s see some speedy reps combined with quality movements.
Squats 5 – 5- 5 – 5 – 5
and then…
WOD:
Round #1
AMRAP 4 minutes
10 wall ball (10/20) / 10 box jump (20/24)
rest 2 minutes
Round #2
AMRAP 4 minutes
10 push up/10 kettlebell swing (35/55)
rest 2 minutes
Round #3
AMRAP 4 minutes
10 pull up/10 burpees
rest!
That was really hard. It didn’t seem that bad when I looked at it, but round 2 about killed me. Those darn kettlebells and pushups.
I’ll have to make this one up, I worked out yesterday and am trying to live by the 3 on, 1 off schedule. Enjoyed the multiple workout Saturday, good times!
Yesterday I did
20 min AMRAP:
5 95lb Thrusters
7 95lb Hang Power Snatch
9 95lb Sumo Deadlift High Pull
Completed 10 + 3 Thrusters, I really should have pushed for 11 rounds.
See everyone tomorrow!
owie.
By the way, Conviction is up on Beyond The Whiteboard (http://beyondthewhiteboard.com/gyms/854-conviction-crossfit) and if you are serious about tracking your results and improving, this site is nearly required. I am putting the workouts up everyday so all you have to do is join, ask to become a member, then post your results everyday.
I have been using this site for a long time and it is great to have a strong fact based knowledge of where you are, how you are doing, and set some goals for yourself.
Justin/Jason, we might want to throw this info up in a main article not just the comments.
Anyway, I would encourage everyone to check out the site and give it a try!
aw. my babies. *love*
Ouch is right!
Thanks for updating the white board Michael! Can’t wait to start using it more again. I just had fun checking out a bunch of old times I posted back in the day