Bokseilta polven alta, syvä vo.

Five rounds for time of:
225/155 pound Deadlift, 15 reps @125
20 Box jumps, 24/20 inch box
25 Pull-ups @2 RDS + 7 Kips then used green band due to tearing

What a way to end the week!

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36(155lb Deadlift)

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

For 20 min
18 KB Swing 25/16 kg
13 Box Jump (24/20)
17 Ring Dips

21-15-9
KB Thrusters - 2 x 16kg
Pull Ups

Pre WOD:
1 Rep Max Thruster (225#)
WOD:
For Time

21-15-9
Thrusters (Rx 95/65)
40 yards of Prisoner Walking Lunges after each set.

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36(155lb Deadlift)

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

So as we go into this Holiday Weekend let us not forget what we are celebrating. Many men and women have given their lives so that you and I are safe and we get to live our lives free here at home. Please come in today and give this one all that you have to show respect to these HERO’s and their family’s.

Did this WOD with my fiance'

6 Rounds, while one person was running, the other person was doing max reps of a movement. I chose bench press and strict pull ups, alternating rounds; So i ended up doing 3 sets of bench press, 3 sets of strict pull ups.

400m run
bench (50# dumbbells) (41 reps)
400m run
strict pull ups (36 reps)
400m run
bench (38 reps)
400m run
strict pull ups (32 reps)
400m run
bench (30 reps)
400m run
strict pull ups (29 reps)

Took exactly 25 minutes.

Rinnalleveto+etukyykky+työntö 5x1+1+1

Pre-WOD: 3 x 8 Back Squats (75, 85, 95)

WOD: 12 minutes AMRAP

3 Box Jumps (Rx 22")
6 Hand Stand Push Ups (3 abmats)
9 Kettle Bell Swings (30 lbs.)

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

After grinding to a halt on Monday, I took yesterday off and got two nights of 9 hour sleep. I felt revitalized, and was able to come back strong today. I kept roughly the same pace through all three rounds of ball work. I ran the second 800m faster than the first by clinging to a mental image of Nate chasing my ass down!
I'm roughly at the 6 week mark in Crossfit, and I feel like my lungs are finally working efficiently again. After doing as many workouts as possible to get through the initial haze, I now have to figure out what split works best for me with this type of work...three on, one off, two on, one off, etc.

I've leveled off at about 186-187 lbs., and my % fat is still dropping slowly. It feels awesome to get "tuned in"with my body again. My self-awareness is growing, and I haven't felt this way in many years...whoot! :)