McFlurry

21-15-9 reps for time of:
400m Run
Power cleans, 30kg
Thrusters, 30kg
Pull ups

Only girl at CFNQ to attempt the recommended weight of 30kg. My poor collarbone.

=)

The Pain Train

WOD
Round 1
30 KB swings, 16kg
20 burpees
20 jump lunges

Round 2
28 KB swings, 16kg
18 burpees
20 jump lunges

Round 3
26 KB swings, 16kg
16 burpees
20 jump lunges

Round 4
24 KB swings, 16kg
14 burpees
20 jump lunges

Round 5
22 KB swings, 16kg
12 burpees
20 jump lunges

Round 6
20 KB swings, 16kg
10 burpees
20 jump lunges

This workout has got to be one of harder ones I've had to do. I used to like kettlebell swings until today. I am far from perfecting what I used to consider an enjoyable and reasonably easy movement. It was harder because I was struggling emotionally. During the third round, I was really battling my mind, trying to rid myself of the doubt I started to feel. I managed to finish in a disgraceful time. At least I've found my weakness though. Kettlebell swings (the right way). At least I didn't let you get the better of me.

Thanks, Bradley & Bassam.

Skills
Deadlift
Sumo Deadlift High Pull
Medicine Ball Cleans

WOD
As many rounds in 40 minutes of:
300m Row
Bear crawl
Box Jumps (26, 24, 24, 24, 26 inch)
100 Skips
200m Run

Nancy

WOD:
5 rounds for time of:
400m run
15 Overhead squats, 30kg

I'm going to remember your words while I belt the crap out of this workout. Suddenly, I'm angry all over again.

Annie

Viral Gastritus =(

Skills
DB HSC
HSPU

Mini WOD
100 CF SU

WOD
21, 15, 9 reps for time of:
HSPU
DB Hang Squat Cleans, 10kg each
400m Run

So weak. Lost so must strength and weight. Felt dizzy and my head throbbed throughout this workout. It's good to be back though. I couldn't sit around at home any longer.

This time around, I don't feel the pain. I'm just numb. It's better like this.

As many rounds in 20 minutes of:
3 Clean and Jerk, 35kg
6 Bodybuilders
9 Pullups

WOD
45 Dub unders
45 Squat cleans, 30kg
45 Ring dips
45 Dub unders

I've never worked at such a high intensity on a regular basis and I love it. It's mentally and physically challenging. After every sesson so far, I can feel my muscles being sore immediately after the workout. Driving home is harder than usual because I can't even lift my arms. They feel so heavy. Showering is even worse because, by then, muscle soreness can be felt almost everywhere- even places you never imagined you could be sore.

A lot of the times I'm fighting the voice in my head. Sometimes I don't want to complete the round or I might not want to push another rep. At that moment, I just think about what upsets me and I yell. There's been a lot of tension and anxiety over the last four/five months. A lot of emotion that has built up inside me and I've finally found a way to channel (I think that's the word!) all that negative energy.

$250/month is pretty steep and I don't know if I can keep it up. It did fit into my budget, which also factored in a good amount of money saved each week, but we all know that sticking to a budget may not always work. If I can't keep it up, I'll just go back to my gym and buy some rings, kettlebells and a box to use as well.

Shepherd's pie went well yesterday and it was all gone by today. Baked fish on vegetables tonight.

Skills
Strict Press
Push Press
Jerk

Mini WOD
5 reps each of:
Strict Press, 15kg
Push Press, 15kg
Jerk, 15kg

WOD
800m Run
21 Strict press, 20kg
800m Run
21, Push press, 20kg
800m Run
21 Jerks, 20kg

Chelsea

Skills
Crawls
Sprawls

WOD
AMRAP 30min
5 Pullups
10 Pushups
15 Squats

Couldn't even lift my arms afterwards. And it seemed so easy reading it...

Parents going away tomorrow for a week. Time to cook up a storm!

Skills
Ring dips

Mini WOD
40 KB Swings, 12kg

WOD
5 rounds for time of:
30 Pushups
15 Box jumps
30 Walking lunges
15 Ring dips
200m Run

I am so sore and stiff. My head is stuffy... I may be sick!

Skills
Medicine Ball Cleans
Knees to Elbows

Mini WOD
50 Burpees

WOD
3 rounds for time of:
21 Pullups
15 MBC
9 Deadlifts, 55kg
400m Run

Ouch. It feels so good to be back doing CrossFit. The guys at CrossFit Never Quit have been so helpful. They've been helping me tweak my technique. Exercises I thought I had spot on I can now do even better.

Now I've just got to get back into the Zone.

Brutal

Brutus is today's workout. Didn't do it though =(

50 What?

Welcome back CrossFit!

Skills
Strict Press
Push Press
Deadlifts
Squats
OH Squats

Mini WOD
Max Strict Press (5 attempts)
30kg

WOD
400m Run (Rowed instead because of shin splits)
50 Box Jumps
50 Double Unders (200 Skips)
50 Calorie Row
50 Double Unders (200 Skips)
50 Box Jumps
400m Run (Rowed instead because of shin splits)