Diet Conest After Photo Recap. WODS for MONDAY and TUESDAY
June 26, 2011Pictures are done, and in what has been our biggest diet contest ever (in term of participants) we have some stiff competition and some dramatic change.
Pictures should be printed and on display by wednesday.
Sunday the gym is closed as I celebrate my soon to be entry to the 5th decade of life. We come back full schedule on monday with
STRENGTH: Back Squat 20-10-5-1
WORK: Row 1k for time
Tuesday. BARBARA
5 Rounds for time of 20 pullups/30 Pushups/40Situps/50 Squats. Now famously known as Jim K’s first ever CrossFit exposure.
Crossfit Carolina Beach Daily Workout 
I have been wanting to do barbara again…she’s hot
James, I question your taste in women….Barbara is an ugly, bitch!
BACK SQUAT DAY!
185 x 20
205 x 10
225 x 5
250 x 1
Row 4:03
I really can’t add, I was all messed up this morning BUT I got…
155×20
175×10
185×3
190×1
Row 4:51
115 x 20
120 x 10
145 x 5
155 x 1
And my 1K meter row was 5:02
Squat 250×18 ugly reps. Switched to the Front Squat for the remainder 170×10/190×5/225×1. Legs are r o c k e d.
row in 3:32
Have to start loggin my shit
95lbx20 and 15
100lbx5 and 1
Weird numbers but I’m happy. I finished two at 105 or 110 annnnd got stuck on the ball.
Row 5:02. Improvement, was 5:24 just on Friday. Gettin there.
We were just talking today about how important it is to log. First and foremost it is a great tool and motivator to go back and compare/beat the times and/or weight that you did previous. For me it really keeps me pumped b/c it shows progress in what I’m doing, which in turn keeps me coming back for more pain 😉 It’s also a great benchmark on where to start in weight for a workout. If you started at 85lbs 2 months ago then you can gauge where to start in the same workout now.
Today I did
100lbs x 20
115lbs x 15
135lbs x 4
155lbs x 1
My row was 4:12
March 15th I did this same workout as follows:
85 x 20
95 x 10
105 x 5
120 x 1
That’s super exciting for me!!
Dawn, that’s pretty sick improvement!
135 x 20
185 x 10
225 x 5
245 x 1
3:40 Row
Excellant Workout ,Andy
225X’s 20(really stoked on that!)
255X’s 8 (bummed on that)
255X’s 5
275X’s 1
Row 3:44
My legs and arms are cashed!
today:
Row: 4:07
95×20
105×10
120×5
135×1
last time:
90×20
100×10
120×5
135×1
145x 20
155×10
165×5
170×1
Row 3:48
245×20
275×10
315×5
335×1
Row: 3:24
Good stuff!
365×20
405×10
425×5
445×1
3:27 row.
Nice workout, tomorrow shoud be interesting!!
105 x 20
115 x 10
125 x 5
135 x 1
4:26 row