Running Around In the Rain

:30 x 3

6 Pull Ups

6 dips

8 T2B

12 Jump Squats

WOD

EMOM x14

5 clusters (clean to thrusters)

6 HSPU

EMOM x14

5 KB Snatches (5 each arm)

6 T2B

Back from Tahoe! Back to WOD’s

:30 x 3

8 Ring Row

8 Push ups

10 sit ups

15 squats

then WOD….

3 sets for Reps

1 min C + J

1 min Burpees

1 min KBS

1 min Box Jumps

1 min Row

Reps : 101-112-100

on the :30 sec x 3

5 pull ups

8 push ups

12 sit ups

15 lunges

then…WOD

4 x

8 Push JErks (25#)

10 Burpees

400 M Run

Rest 1 min

3:28, 3:19, 3:38, 3:31

on the :30…

6 pull ups

8 push ups

12 sit ups

15 Jump Squats

Then….

50 Jump Ropes

40 Sit ups

30 wall balls

20 Box Jumps

10 Push Ups

x3 

on :30 x3

5 Pull Ups

5 HSPU

8 V Ups

12 walking lunges

then….

800 M Run x4

Rest 2 min rest

1: 4:00 min

2: 3:45 min

3: 3:24 min

4: 3:14 min

then rest 5 min

and Row 200 all out x 5 - my average was 51 sec

with 1 Min Rest between

finish with 100 AMBAT Sit Ups - my time 4:21

To start …

5 Pull Ups

7 Push Ups

10 Sit ups

12 Box Jumps

X4 Rest 30 seconds in between

For the WOD….

AMRAP 15 min

1 sled drag there and back

10 wall balls

15 KB Deads (AHAP)

Rest

Finish with….50 V ups and 50 Toe Touches

2012 was an amazing year. I married my best friend, went on a 33 mile backpacking trip, started Crossfit in July, got my sweet little Siamese kitten.

2013 will have lots going on as well. I am in 3 weddings, maid of honor in 1. I will become a renter at my salon. And we move into the studio in back of my parents house to save money for, hopefully, our own house one day.

This year I hope to continue doing Cross fit, stay active and try to cook more at home. I also hope to stop spending as much money on material things that I don’t necessarily need.

I am starting off the New Year with a cold that I’ve had for about 5 days. It has turned into a cough and chest cold as well as a head cold. Debating on whether to go to Crossfit today or not. Decisions Decisions…..

muffintop-less:

1. Take into account that great love and great achievements involve great risk.
2. When you lose, don’t lose the lesson.
3. Follow the three R’s: Respect for self, Respect for others and Responsibility for all your actions.
4. Remember that not getting what you want is sometimes a wonderful stroke of…

Breakfast - Coffee, GF Toast 80cal, Almond Butter 90 cal, Homemade Jelly 40, Half banana sliced on top 40 : 250 cal

Crossfit Workout-

Warm Up

500 m row, stretch, 250 row

WOD

4X: 200m Run/ 15 Push Press/ 20 box Jump -11:24

Then 3X : 25 situps/ 25 reach for toes

Post WorkOut Snack - Greek Yogurt 120 Cal with Nectarine, 63 cal, Cut on top, Handful Cheerios, Small Splash of Pure Maple Syrup : 220 Cal

Lunch with Delia and Steve - Home Made Pozole with onions and scoop guacamole : 300 cal , bite of Carrot Cake and Chocolate Cake 300 cal = 600 Cal

Snack - Kind Bar 190 Cal

Dinner - Jalapeno Ranch Shrimp Tacos w/ Low Carb Tortillas : 225 cal

Total 1,485 Cal