06152010

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

10-15-20-25-30

Failed on the Hang Cleans with 30lbs

03042010 Wounded WOD 1

AMRAP in 15 Minutes
20 Squat
20 DB Push Press, 20 lbs (just on the uninjured side) Scaled to 15lbs
20 Situps

4.5 Rounds

08032009

So I have been going about 90% Paleo for a whole 2 days now. The Internets seem to disagree on whether Hemp Seed is Paleo. Some message boards say yes, it is a seed, others say no.  Well I bought it and I am going to use it up.

Manitoba Hemp Powder

Ingredients: Organic, cold milled Hemp Protein & Fiber Powder. Contains No Additives or preservatives. Gluten Free. Nut Free.

——————————–

Breakfast  Shake                                 1.2P

Snack- Walnuts and Dried Fruit          2C  24F

Lunch – baked chicken 3oz           3P

Broccoli ,  Potatoes                             4C

Dinner – omelet w/ avocado and tomato  3P  .5C  4F

WOD

75 sec Max
Kettlebell Swing, 1.5/1 pood
45 sec Plank Hold
75 sec Max Double Unders – tuck jumps
45 sec Wall Sit
75 sec Max Sumo Deadlift High Pull, 75/55 lbs
45 sec Plank Hold
75 sec Max Ring Dips
45 sec Wall Sit
75 sec Max Dumbbell Push Press, 45/30 lbs
45 sec Plank Hold

75 reps. rx’d except for the dips. held all the planks and wall sits.

07092009

Stadium Workout

Team: Kelly, Mary Ellen, LeighAnn.

30  Wallballs (20lbs/12lbs) 12

Row 300m

30 Box jumps (24″) 20

30 KB swings (24kg/16kg) 15lbs

30 DB Push press / Push jerk (40lbs/25lb) 15lbs

30 Deadlifts (225lbs/135lbs) 105lbs

04302009 back in the zone.

Bad eating day. The WOD was murder but i got a lot of encouragement from the other crossfitt. Thanks!!

4/30/2009	P	C	F
breakfast
Hardboiled egg	1
PB .5 oz			1
Cheese 1 oz	1
Grapes/apple		2
lunch
Chicken 4oz	4
Black beans		1
Salsa/lettuce		1
Cheese 1oz	1
Yogurt	3	4
Snacks
Guac			10
Dinner	4	3	0
Tacos
pb			2
	14	11	13
Rx	11	6	26
Over/under	+3	+5	-13

Tuck Jump

WOD

3 Rounds for time:
15 Deadlift,  85 lbs
15 Dumbell Push Press, 20 lbs
30 Tuck Jumps

11:04