Good weekend and a Monday.

MONDAY: 30 muscle ups for time

Time- About 6 min.

I never count this due to the fact that it's my brothers Garage and we can't really do full Muscle ups. The most I've done in a row is 2 and that was hard enough. I just need to practice more. That's going to change once we get the rings hung higher.

SUNDAY: 4best lifts of

3 Deadlifts

1 Power Clean

2 Hang Cleans (all without re-gripping the bar)

Only count successful lifts

for a total

Warm up

95-95-115-135-155

Work Set

1. 165

2. 185

3. 195

4. 205

Total: 750

SATURDAY: 5k fun run

22:45 I think. 2 min faster then the practice 5k. I guess I just needed people around to cheer. 3 of us from CrossFit Durango where in the top 10 to finish. Pretty sweet. Here's some Photos, of course I was to fast for a photo. Except the one of me at the bottom.

Lot's of pain this time.

WEDNESDAY: Snatch

Warm up

5-4-3-2-1

45-65-75-95-105

Work set

1-1-1-1-1-1-1

115-125-135-145-155-165F

Yep snatches still freak me out, but I'm starting to like them more. Still sore from Murph but ready for Helen tomorrow.

TUESDAY: Rest day

I couldn't even get out of bed so I rested. I think it was a good call.

MONDAY: Rest day

a much needed one

SUNDAY: Murph

Run 1 mile

100 pull ups

200 push ups

300 squats

Run 1 mile

time-50:12

Oh my god that sucked. I did this one at CFD and we didn't break up the exercises, you did them straight through. I've been sore for 3 days now.

SATURDAY: Rest day

I knew I was going to need it for Murph.

The short week.

SUNDAY: 5 rounds for time of
Bear crawl 100ft
20 thrusters with 20lb med ball
Run 100ft
20 KB swings 50lb kettle bell
Run 100ft
20 burpees
Run 100ft
Time: 29:34
Oh my god that sucked. I cheated on my Paleo diet last night and I for sure felt that one. I wanted to puke the whole time. I beat everyone though.


SATURDAY: Rest day on the main site and decided to take it. Plus I had a feeling DCF's WOD was going to Blow. Yep it did.

FRIDAY: Had to fast for a lab draw so didn't get in a WOD liked I'd hoped. Man what a slacker.

THURSDAY:Took it easy and trained some people on the Deadlift. My girlfriend did awesome as usual.

WEDNESDAY: Four rounds for time of
100ft walking lunge with 65lb barbell
24inch box jumps 30 reps
20 pull ups
time-19:45
Wow. That was a fun.

Great 3 day weekend.

TUESDAY: Rest day (thank you god)

MONDAY: Stephanie (Modified)

5 rounds for time of:

20-24" box jumps

20-Air squats

20-20kg kettlebell swings

Time-13min and something. That was a Killer since my legs were trashed from Sunday. Good stuff.

SUNDAY: @ DCF Thrusters and 400m Run for time

10 thrusters 400 meter run

8 thrusters 400meter run

6 thrusters 400meter run

4 thrusters 400meter run

2 thrusters 400meter run

Time: 10:55

That was awesome and it killed. After we were done I did my first full Muscle up. First try too thanks to Jacob's (DCF's owner/trainer) coaching.

SATURDAY: Clean and Jerk

Warm up

5-4-3-2-1

45-65-95-115-135

Work set

1-1-1-1-1-1-1

155-165-175-185-195-210PR-215PR

I weigh 203lbs now so I was pretty Stoked on this. I'll post the video later today

FRIDAY: Rest day

CFD for the win.

THURSDAY: I just ran 2 miles. Wasn't feeling it and wanted to take it easy.

WEDNESDAY: "Elizabeth"

For time 21-15-9 reps of

Clean 135 pounds

ring dips

Time: 10:46. My chest is thrashed.

TUESDAY: "Stephanie"

5 rounds for time of:

20 push ups

20 24" box jumps

20 Burpees

Time: 17:34. That's Better then last time but i think i could have pushed it harder.

MONDAY:Rest day

SUNDAY: For time 21-15-9 reps of

95 pound squat clean

Dead hang ring pull ups

Time was 12:30 something, the dead hangs killed me. This was my first WOD at an actual CrossFit affiliate and it was awesome. I had a great time. I think I'm doing pretty good as far as my progression. Just sayin it seemed like I kept up okay.