7/1

Rich:

Morning Warmup:

CFWUx2

21-15-9

95#SDLHP

Ring Dips

Time: 5:25

Afternoon:

WU: CFWUx2 w/ Back Extensions

WOD:

150 JR Skips

75 Bar Dips

30 100# Squat Cleans (20 of which were Power Clean/Front Squat)

200 JR Skips

Time: 17:20

Post: 17 Burpees

Evening:

WU:

5 min Double Under practice

Muscle Up transition practice

2x 25 Squats

50 Situps

WOD:

SP 5x1: 135/140/135/140/145F/140F

PP 5x3: 105/125/130/135/140

PJ 5x5: 120/130/130/135/140

Post: 18 Burpees, unbroken

Amy:

WU:

100 Single-Unders

17/100 Burpees (make-up)

18/100 Burpees

WOD:

SP: 45/55/60F/60F/55F/55

PP: 55/60/65/70/70

PJ: 55/60/60/60/65

6/30

Rich & Amy:

Very welcomed CF Rest Day.

6/29

Rich:

Morning Warmup:

~1.5M Jog: about 13 min

20 Elevated Bar Pushups

50 Situps

20 Squats

20 Pushups

Afternoon at Rogue Fitness:

WU: 

.5M Run

50 55# KB Swings

20 Pushups

10 Roll Overs w/ PVC Pipe

Skill Work:

Shoulder Press Skill Work: Around 135-145 x1's & x3's

WOD:

"Running Barbara"

3 RFT

.25M Run

20 Pullups

30 Pushups

40 AbMat Situps

50 Squats

Time: 23:37

Evening:

WU: Jump Rope Work, Situps, Mountain Climbers

WOD:

"Lynne"

5 Rounds

Max number of Bodyweight Bench Press(170#)

Max number of Pullups

Rnd1: 10/15

Rnd2: 8/13

Rnd3: 7/7

Rnd4: 5/11

Rnd5: 4/10

Lynne Score: 90

Post: 16 Burpees

Amy:

WU:

110 Single Unders

20 Buddy Situps

50 Mountain Climbers

WOD:

"Lynne"

65# BP

Stool-Elevated Ring Rows

Rnd1: 3/4

Rnd2: 4/5

Rnd3: 4/3

Rnd4: 2/4

Rnd5: 3/2

Lynne Score: 34

Post: 16/100 Burpees

6/28

Rich:

Morning Warmup:

1.5M Jog ~13 min

30 Situps

20 Bar Pushups

10 100# Lat Pulldowns

Afternoon:

WU:

20 10# Wall Balls

CFWU

5 30# DB Cleans

10 40# DB Swings

WOD:

Shoulder Work Day.

30 135# Split Jerk: 4:40

Rest 2-3 min

Shoulder Press Ladder (all done to failure, little break in between rounds)

95#: 12

105#: 5

115#: 2

125#: 1

115#: 2

105#: 4

95#: 4

85#: 7

75#: 6

65#: 7

55#: 13

45#: 12

Then:

12 20# Bar Dips, 5 Empty Bar Dips

10 Bar Dips

Post: 15 Burpee Pullups

Amy:

WU:

50 single-unders

40 lunges

30 flutterkicks (1-count)

20 mountain climbers (1-count)

15 burpees (in sets of 5)

10 sit-ups

5 push-ups (knee)

WOD (for time):

45 single unders

50# squat clean, 45 reps

45 chair/bench dips

45 single unders

Time: 14:10

*Time may be slightly inaccurate due to no stopwatch available.

**Squat Cleans were the hardest and took the longest.

**Didn't count "mess-ups" on the single unders & didn't "double jump"".

6/27

Rich:
Morning Warmup:
10 Ring Dips
20 Situps
10 Sec L-Hang
12 Elev Bar Pushups
12 Squats
3 20# Turkish Getups
50 Flutterkicks (2 count)
15 Solo Legthrows
10 Pushups
5 Ring Dips
10 Squats

Afternoon:
WU:

1M Indian Runs

50 Squats

50 Pushups

WOD: Filthy 50 @ Rogue Fitness (Columbus)

50 45# Push Press

50 Burpees

50 Walking Lunges

50 55# Kettlebell Swings

100 Jump Rope Skips

50 20" Box Jumps

50 16# Wall Balls

50 Jumping Pullups

50 Squats

50 Knees to Elbows

Time: 31:48 (PR) Put to shame by quite a few RF men and women.

Previous Time: ~45 min, but subbed WAY too much.

KB Swings and K2E the toughest.  Burpees only took about 2 1/2 to 3 min.

Post: 60 Ab Mat Situps

Evening: 14 Burpees

Amy:
Morning:
WU: 50 Jumping Jacks

Fight Gone Burpee.
10# WB, 45# SDLHP, BJ, 45# PP, BURP

Round1:
Round2:
Round3:

FGB Score: 171 (went down but increased weight and didn't sub as much as last time)

Evening:
WU:Run 800m 

WOD:

2 Rounds (did not time)

20# dumbell swings, 21 reps

45# Thruster, 21 reps

21 pull-ups

This workout got really messed up. The logistics were all messed up due to the treadmill being down. In addition, during round 1 of the Thruster (thruster no. 3)  I cracked my chin with the bar on the way up.  Needless to say, there was lots of blood and pain. After cleaning myself up, I continued the wod like a pro! 

After: 14 Burpees

6/26

Rich:

Morning Warmup:

8 20# Ring Dips

25 Situps

15 Pushups

25 Flutterkicks (2 count)

8 Pistols (each leg)

6 Ring Dips

20 Mountain Climbers (2 count)

10 Pullups

15 Situps

10 Pushups

Afternoon:

WU: 

8 30# Ring Dips

Jump Rope work

Practice at each FGB station

25 Jumping Jacks

WOD:

Fight Gone Bad (sub Burpees for Row)

WB/SDLHP/BXJ/PP/BURP

Round 1: 25/21/16/14/14 = 90

Round 2: 19/18/13/14/10 = 74

Round 3: 17/15/10/16/11 = 69

FGB Score: 233.  Very pleased with effort and score.  Couldn't have put much more energy into it.

Post:

13 Burpees

Amy:

13 Burpees

CF Rest Day.

6/25

Rich:

Morning Warmup:

25 Situps

10 Ring Dips

25 Squats

5 Ring Dips

15 45# Push Press

15 Knees to Elbows

20 Jumping Jacks

3 Ring Dips

10 Pushups

15 Situps

5 Pullups

5 Ring Dips

5 Pullups

Afternoon:

WU: CFWU

5 Ring Dips

5 20# Ring Dips

12 Burpees

25 Jumping Jacks

WOD:

Was going to do FGB, but hit a HUGE wall at the end of the first 27 Wall Balls.  First time I quit a workout. Made it up on 6/26.

Amy:

12 Burpees

CF Rest Day.

6/24

Rich:

Weigh-in: 171#

Morning Warmup:

CFWU

10 Ring Dips

15 Situps

15 Squats

10 Elev. Pushups

100 Jump Rope Skips

3 45# Bear Complexes

5 Ring Dips

11 Burpees

5 Chinups

20 Situps

10 30# (15e) DB Cleans

Afternoon:

WU:

Will be called Routine1:

20 Pushups

18 Situps

16 Jumping Jacks

14 Mountain Climbers (2 Count)

12 Squats

10 Pullups

8 Burpees

6 Ring Dips

4 45# Push Presses

2 Tuck Jumps

WOD:

Run 5K.

Marked distance with truck, so it may be off.  Seems about right.

Time: 22:18

Breakup of .5M Times: 3.26/3.40/3.42/3.43/3.49/3.39 ... .1M was 19 sec

Amy:

WU:

50 Jumping Jacks

40 Squats

30 Solo Legthrows

20 20# DB Swings (to the top)

10 Squatted Muscle-Ups

11 Burpees

2 Pushups

Lots of snatch practice with 5# bar & 45# BB

WOD:

Snatch 1-1-1-1-1-1-1

Loads: 45/45/45/50/50/55F/50

More snatch work w/ 45# BB and 5# bar

6/23

Rich:

Morning Warmup:

CFWU

40 JJ

15 Situps

10 Pushups

50 Mtn Clmb

10 45# OHS

15 Situps

10 Squats

5 Pullups

Afternoon:

WU:

CFWUx2 (only 5 Pullups)

WOD1:

50 Muscle-Ups.

Time: 13:31 (30 in 7:31 PR) (about a dozen fails, didn't count'em)

Post:

10 Burpees w/ high jump

Amy:

WU:

~.5M Run

10/100 Burpees

WOD:

100 Squating Muscle-Ups.

Time: 18:27

*Amy receives first wrist tear from MU's.  No blood, just skin torn off.

6/22

After 2 CrossFit Rest Days, we had to make up some work.

Rich:

WU:

CFWUx2 (w/o pullups)

8 Burpees (made up yesterday's)

9 Burpees

10 40# DB Swings

Amy:

WU:

10 Stair Jumps

8 Burpees

9 Burpees

7 Jumping Jacks

6 Situps

5 Dumbell Swings

4 Squats

3 JJ

2 Solo Legthrows

1 Real Pushup

Both:

AMRAP 20 min:

10 Thrusters, R: 65# BB/A: 30# DB

10 R: Pullups/A: Jumping Pullups

Rounds:

Amy: 9

Rich: 12 (11 rounds unbroken thrusters) (1 less round than on 5/1)

6/21

Amy:

1 hour, 15 min hike.  Rugged.

CF Rest Day

Rich:

1 hour, 15 min hike.  Rugged.

45 min hauling firewood and chopping with hatchet.

CF Rest Day

6/20

Amy & Rich:

CrossFit Rest Day

7 Burpees

6/19

Rich:

Morning Warmup:

75 Jumping Jacks

25 Situps

20 Legthrows

7 Deadhang Pullups

15 20# Wall Ball

5 Deadhang Pullups

15 Elevated Bar Pushups

100 Jump Rope Skips

25 Legthrows

20 Pushups

20 45# Good Mornings

20 Squats

Afternoon:

WU:

15 Elevated Pushups

40 Mountain Climbers

5 Deadhang Chinups

10 Squats

WOD:

Crossfit Total

Back Squat:

3x 135

1x 195/215/225/230/235/240PR/245F

Shoulder Press:

3x 95

1x 125/135/140/145PR/150F/150F

Deadlift:

3x 225

1x 285/305/315/320PR/325F

CFT: 705

Injured lower back on last few deadlifts.

Amy:

WU:

9 Burpees

50 Jumping Jacks

30 Situps

WOD:

Crossfit Total

Back Squat:

1x 125/125/130/135/140/145/150PR/155F (prev 130)

Shoulder Press:

1x 45/50/55F/55F (prev 55)

Deadlift: 1x 135/145/165/185PR/205F/205*F/195*F/190*F (prev 185)

CFT: 385

*Done with Back Brace

6/18

Amy & Rich:

Crossfit Rest Day.

Day 5 of the 100 Burpee Challenge.

6/17

Rich:

Morning Warmup:

20 Pushups

20 Legthrows

60 Jumping Jacks

3 Burpees (made up yesterdays)

20 Squats

10 Burpees

25 Situps

100 Jumping Jacks

20 Squats

20 Pushups

25 Legthrows

10 Burpees

Afternoon 

WU:

70 J Rope

4 burpees

10 pullups

15 elev push

20 squats

60 j rope

20 8# resistance situps

5 pistols (each leg)

WOD:

7 RFT

21 75# Shoulder Press

21 Back Extensions

Time: 16:02

Post:

21 45# Shoulder Press

21 38# EZ Curls

15 38# EZ Curls

9 38# EZ Curls

21 45# Shoulder Press

15 Elevated Bar Pushups

4 HSPU

Handstand Practice

Amy:

WU

30 jump rope

4 burpees

20 squats

10 leg throws

WOD:

Pack

5 Rounds for time:

38# Push Press, 12 reps

21 back extensions

Time: 16:29

Post:

L-Sit Practice

6/16

Rich:

Morning Warmup:

50 Mountain Climbers

50 Jumping Jacks

15 Knees2Elbows

CFWU

25 30# Dumbell Swings (to the top)

9 Handstand Pushups, unbroken

CFWU

50 Jumping Jacks

Afternoon:

WU: 

CFWU w/o situps

5x 15# OHS

10x 24# OHS

500m Row: 2:00

WOD:

50 Situps

150 Jump Rope Skips

50 Situps

50 Lunges

50 Situps

50 Burpees

50 Situps

Time: 13:44

Post:

3x 35# Turkish Getup (Right Arm)

3x 35# TGU (Left Arm)

3x 45# Barbell TGU (R)

1x 50# BB TGU (R)

1x 55# BB TGU (R)

1x 60# BB TGU (R)

1x 65# BB TGU (R)

1x 75# BB TGU (R) Fail

Windmill Practice, 15# & 24#

Amy:

WU:

3 burpees

L-Sit practice

20 stair (box) jumps

20 JJ

20 squats (very low)

jump rope practice

WOD:

"Puppies" (scaled down from 50 each)

30 sit-ups

30 single-unders

30 sit-ups

30 walking lunge

30 burpees

30 sit-ups

Time: 16:06

i just realized that it didn't copy over right and so i missed a set of 30 sit-ups.  i did the 30 i missed after the workout.  damn...

6/15

Rich: 

Morning:

WU: 20 Pushups/Situps/Squats

WOD1: 

1 min of Jump Rope, 30 sec of rest.  Count Skips.

Rnd1: 125

Rnd2: 110

Rnd3: 112

Rnd4: 92

Rnd5: 110

Rnd6: 89

Pose Running Work: ~10 min.

Afternoon:

WU:

50 JJ

CFWUx2

2 Burpees

5 HSPU

WOD2:

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Loads:

OHS: 95/105/115F/115/125/130

FS: 155/160/165/170/170

BS: 205F/185/190/195/200/205

Amy:

WU:

2 burpees 

50 JJ

40 reverse sit-ups

30 push-ups

20 JJ

10 stair jumps

50 back extensions

10 stair jumps

WOD:

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Loads:

OHS: 38/45/50/55F/55/60 PR  (prev 33/38/38/43/45)

FS: 55/65/75/95/100F/100 PR (prev 55/60/65/70/75)

BS: 100/120/130/135/145 PR (prev 90/100/120/130/140)

5/29

Rich:

CF Rest Day

Amy:

CF Rest Day

6/14

Today begins the 100 Day Burpee Challenge (inspired by Albany CF). We will do 1 burpee the first day, 2 the second... until we hit 100 days. This is on top of our normal WOD and Warmup.

Amy:

Crossfit Rest Day

1 burpee (burpee challenge 100 days)

Rich:

WU:
CFWU
10x 30# (each hand) DB squat clean and jerk
1 burpee
ran 1/2 mile
50 ghd sit-ups unbroken
50 back extensions

Bear Complex 1 set: 95# PR

Jump rope work:

1 minute = 139 skips

Run: ~ 2 miles

Treadmill broke, couldn't complete "Michael"

Later, PM:

Pullup/Hanging/Bar Muscle-Up work at playground

6/13

Amy:

WU:
Crossfit wu

WOD 1 (From Thurs)

"The Porch" Altered
Five rounds for time of:
10 One legged squats, alternating
12 Dips
15 Pull-ups

Time: 11:59

Wow, my fingers are killing me!

WOD 2:

Three rounds for time of:
Run 600 meters
35 Back Extensions (Used medicine ball)
35 Sit-ups (GHD)

Time: 29:01

Lots of issues w/this workout. First, the running, i had a serious mental block about it. Made it really hard. Second, w/o Rich to hold my legs, I struggled with these. I had originally planned to do the 50, but couldn't find a good place to hold my legs. I'll just have to do better next time.

6/12

Amy:

Out shopping all day.. made up wod on 6/13!!

Rich:

Done at 1SFG Compound

WU: cfwu x2
10 70# Swings, unbroken

7RFT
10 One-Legged Squat
12 Ring Dips
15 Pullups

Time: 13:52

Need to work on One-Leggers & Dips

OHS Work (deep squat)
5x 45#
3x 65#
5x 85#
5x 96#
3x 115#

20 20# WB, unbroken

6/11

Rich:

WU:
cfwu x2
KB Work
3 225# DL

WOD1:
DL 3-3-3-3-3
267/287/292F/289/289F

Post:
20x 50# Alt. KB Swings
Squat Clean 5x 115#
Clean & Jerk 5x 125#
Split Jerk 5x 115#

Later:
WU: 10 Pullups/Squats

WOD2:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Time: 10:48

Amy:

WU:
.35 mile run
30 reverse sit-ups

WOD:
Deadlifts
3-3-3-3-3

140-145-145-150-155

I didn't want to workout tonite, but did anyway. What can I say, I love deadlifts!!

5 Burpees
30 JJ
5 burpees
30 JJ

6/10

Rich: 

Crossfit Rest Day

Amy:

Crossfit Rest Day

6/9

Rich:
wu: KB Work

WOD1: 10 RFT

12 Burpees
12 Pullups

Time: 18:10

KB Work
20 60# Thrusters
2:00 Row (nose-breathing only): 483m... Brutal!


Amy:

WU:
Backwards running practice
50 JJ
30 reverse sit-ups

CF Brand X:
Pack:
4 rounds for time of:
12 Burpees
12 Pull-ups

Time: 17:25

Need to work on burpees to be one solid movement. Mine are very fragmented. Incorporated burpee practice into wu. Prescribed wod was for 5, but at the end of round 4, my legs were jell-o and the arms weren't much better. with burpee practice, next time i'll get 5 rounds! my arms are still shaking!!

WOD:

Run 400 meters (.25mi)
Run 100 meters backwards (.06mi)
Run 400 meters
Run 100 meters backwards

Attempted this workout, but started feeling really ill in the first tenth of a mile. Had to stop, dizzy, light-headed and queasy. Not sure what that is all about, maybe the burpees, maybe the backwards run practice. It's an hour later and I still feel icky, so who knows. Will try again another day. Feel a bit like I failed in the work-out department today, but I did try hard. Next wod will be better!!

6/8

Rich:

Awesome WOD:

Fight Gone Bad for Army PT:

3 Rounds of 1 minute each.
1 min break in between
20# Wall Balls
70# SDLHP (KettleBell)
15" Box Jump
Burpees
Jumping Jacks (count every 3rd)

Round 1: 32/28/33/15/26 = 134

Round 2: 22/19/25/13/20 = 99

Round 3: 23/17/29/12/18 = 99

FBG Score: 332

Amy:

Body was very sore from the last few days and I passed out on the couch - Rest day. I'll be making it up tomorrow though along with the WOD!

6/7

Rich:

CFWU

CFWU w/ claps/jumps

20 30# alternating KB Swings

WOD:

5 RFT

7 135# Squat Cleans (last 5 were 5 Power Clean/Front Squats)

15 Handstand Pushups

Time: 21:43

Amy:

WU

50 Reverse sit-ups
50 JJ
50 lunges

WOD
(Brand X Scaled Down "Puppies")

3 Rounds for Time:
55lb Squat Clean, 7 reps
15 Elevated Push-Ups

Time: 13:05

The body was super sore from yesterday so the squats were pretty tough. That was freaking hard! I can't decide which was harder... Definitely a workout to do after a rest day; not after a crossfit total and the other crazy thing i did yesterday.

Post:
.5 mile run
serious stretching

6/6

Rich:
6/6

Army PT
rotations/stretches/calistenics

30 min of Basketball

CF Rest Day

Amy:

WU
Run .25 mile run
40 lunges
20 JJ
10 Push-ups

WOD:
Crossfit Total:
Shoulder Press: 55 (Prev 55) (37% of body weight)
Back Squat: 130 (Prev 120) (87% of BW)
Deadlift: 185 (Prev 170) (123% of BW)
Total: 370 (Prev 345)

Work Out Breakdown:
SP: 55-60 F (I was able to do 60 4 times as a push press, but unable as just press)
BS: 115-125-130-135F (If I didn't do the workout earlier, I could have made this)
DL: 135-155-165-185-190F (Basically was going to do 175, but couldn't find the weights to do that, so I had to go 185 and did it!!)


Crossfit rest day but I have to make up for some slacking days earlier this week so no rest for Amy!!!

Make-up from yesterday 6/5:
WU:
50 JJ (non-stop)
40 wall balls
30 army sit-ups
20 20# dumbell swings
10 push-ups

WOD:
Back Squat 5-5-5-5-5 reps

80-95-105-115-125 (PR!)

(Previous 70-75-80-90-100F)

GREAT WORKOUT!!! Felt like I might fail at the 125 mark, but wanted to get that PR. Highest before this was 120 on the Crossfit total.

Let's see if I can walk tomorrow!!!

6/5

Rich:

6/5

Army PT
rotations/stretches/calistenics

Round Robin MSME
Pusups/Situps/KneeBenders/OH Arm Claps

gym:
wu:
KB practice (25#/30#)
cfwu

WOD1:
Back Squat 5-5-5-5-5
165/175/185/187/189

10x 100# Thrusters, unbroken

20 Alt KB swings @ 35#

15x 60# KB Swings


Amy:
(made up on 6/6)

6/4

Rich:

Army PT:

30 min hardcore ultimate frisbee

gym:

CFWU

10x 60# Thrusters

3x 55# Hang Power Snatch

WOD1:

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

75/95/115F/115F/95/100/105/110/115F/115F/110F/105/105/110/115

WOD2: 

AMRAP in 20 min:

15 Pullups

30 Pushups

45 Squats

Rounds: 5 + 15 Pullups +29 Pushups

Amy:

WU:
30 Army Style Sit-Ups
.15 mile sprint (speed: 8)
50 JJ (w/o stopping)

WOD:
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Rounds: 3 complete (and 15 pull-ups and 30 push-ups)

One Word: OW!

My goal was 3, but I didn't really think I'd finish. No post workout. Cleaned earlier today and swept/mopped the floor, washed the car & vacuumed the interior of the car.. I think that's enough for tonight!

6/3

Rich:
Army PT
Rotations/Stretching/Calistenics

3 Rounds of:
Diamond Pushup
Situp
Wide-Arm Pushup
Crunch
Pushup
Flutter Kick
Bicycle

CrossFit Rest Day.

Amy:

Rest Day

6/2

Rich:
Army PT

rotations/stretch/calisthenics

30 sec run/60 sec rest, 10 rounds

gym:

CFWU x2

WOD1: Shoulder Press 3-3-3-3-3

115/125/130/135F (only 2)/135F (only 1)

WOD2:

21-15-9

14# Wall Balls

Burpee Pullups

Double Unders (63-45-27 of JumpRope skips)

Cool Down:

500m Row: 2:37

Amy

WU:
Goal: Run .25 in 2:04
First Attempt: .233 at 2:01 - Fail
Second Attempt: .255 at 1:55 PR
Met the Crossfit Basic level 400 meter run goal.
Thruster practice (with and w/o weight)

Lesson Learned: 8 is a freaking fast speed to run at. Don't eat Mac N Chz before doing that!

WOD:
45 lb Thruster, 10 reps
50 box (stair) jumps
45 lb Thruster, 8 reps
40 box jumps
45 lb Thruster, 6 reps
30 stair jumps
45 lb Thruster, 4 reps
20 stair jumps
45 lb Thruster, 2 reps
10 stair jumps

Time: 18:33

Lessons Learned: I can do 10 45 lb thrusters in a row! box/stair jumps are HARD!

Eating: did pretty well but should have omitted the PB.

6/1

Rich:

Army PT
Rotations/Stretches/Calistenics

Round Robin of:
Pushups
Wide Arm Pushups
Fire Engine
Situp

intervals of:
30 sec
45 sec
1 min
1:15

Didn't put a lot of heart into it.

Evening:

Jogged 1 mile to gym.

WU: CFWUx2

WOD:
10 135# Squat Cleans
50 GHD Situps
8 135# Squat Cleans (last 4 were Power Clean/Front Squat)
40 GHD Situps
6 135# Power Clean/Front Squats
30 GHD Situps
4 135# Power Clean/Front Squats (unbroken)
20 GHD Situps
2 135# Power Clean/Front Squats (unbroken)
10 GHD Situps
Time: 17:28

Post: Jogged 1 mile back to barracks.


Amy:

WU: 30 JJ/20 Lunges - 2 times

WOD:
18 # Squat Clean - 10 reps
50 Ball Sit-ups
18 # Squat Clean - 8 reps
40 Ball Sit-ups
18 # Squat Clean - 6 reps
30 Ball Sit-ups
18 # Squat Clean - 4 reps
20 Ball Sit-ups
18 # Squat Clean - 2 reps
10 Ball Sit-ups
TIME: 10:15

Post Work Out:
50 Wall balls (broken into 2 sets of 25)

Lessons Learned:
1) Don't be lazy and not work out for a couple of days (though I did do a LOT of moving and heavy work on Friday)
2) The preacher curl bar only weights 8 pounds
3) MORE WEIGHT

Eating:
Pretty Sure I stayed around my 1500-1600 calorie goal for the day. I ate out with Mom and Dad but ate salad with lots of veggies and a small bowl of bean soup. Only snacked twice - once at work (small cup of watermelon) and at home (banana w/ PB). Overall a great day!

5/31

Rich:

Army PT
rotate/stretch/calistenics
2 mile group run

gym:

cfwu x2

10 115# thrusters
150 JJacks
8 thrusters
120 JJ
6 thrusters
90 JJ
4 thrusters
60 skips
2 thrusters
30 skips

time: 11:59

jrope practice:
5du's completed
1:00 - 120 skips

15 k2e

10 kip pullups

Amy:

Lazy girl. Flew home from ALB didn't feel like working out.

5/30

Rich:

afternoon

CFWU x2

CFT
SP 145#
SQ 235#
DL 315#
CFT: 695

7 RFT
10 wall balls
10 burpees
10 situps
time: 10:28

evening

CFWU x2

timed handstand 1-1-1-1-1
1:10
:48
1:01
:54
:54

500m row: 1:57 PR

squat clean
1x65
3x85
3x95
1x115 failed 2nd rep
3x125

Amy:

No structured workout. Moved furniture all day with heavy cleaning.