Michael Shoenig, my Dynamic coach, was the trainer today. It was good to see him Warm Up: 400 meter run Dynamic Stretches Grape Vine (twists) Inch worm, burpee, with a hurdle jump Over under hurdle W.O.D.: "Chelsea" 5 Pull Ups 10 Push Ups 15 Air Squats One round on the minute- for 30 minutes. How long … Continue reading Day 25 – CrossFit (Chelsea)

Jeff was the trainer today. Warm Up: Skip Rope Buy In: Back Squats 70% of max x 3 reps 75% of max x 3 80% of max x max reps W.O.D.: Diane Cash Out: "Diane" 21-15- and 9 rep rounds for time of: Deadlift 225 (Did 185 | 135 | 135 - had to drop … Continue reading Day 24 – CrossFit (Diane)

I am a little frustrated because I started dieting and CrossFit on January 31, 2011. The BTB45 challenge started on the 8th of March. I know for sure I would have blown everyone away even with these results. I am hoping to lose more weight (body fat), gain more muscle and look better after 45 … Continue reading Before and After Pics

Zach was the trainer today. Got to work out with a special friend. Warm Up: 400 Meter Run Dynamics 10 Squats 7 Pull Ups 5 Leap Frogs 3 Burpees W.O.D.:  "Quad WOD" Brought to you by Coxswain Andy at Ponce. 4 individual rounds: 500m row Max rep continuous air squats 3 minutes to recover   … Continue reading CrossFit – Day 23 (After Golf Trip)

I was still on the road so I had to improvise. Breakfast: Sausage and egg from McDonalds Dinner: Vegetable plate from Farmer's Basket - cabbage and green beans

The wrong time to start a challenge/diet but I made it. Came out to the Beau Rivage in Biloxi with the boys for some golf and gambling. Since I had to order all my meals this is what I ate. Breakfast - Cracker Barrel (Double Meat) Fajitas: Chicken, Steak, and Shrimp 12oz Lobster and 8 … Continue reading BTB45 – Day 1

Took a break today, I think I might do the same tomorrow. Well, it's 2 weeks until the Three's Company competition in the Garage Games and I am doing some research - Saturday, March 19, 2011 Though the WOD’s will be kept secret for now, there will be an AMRAP a triplet and a couplet. … Continue reading Three’s Company

Zach was the trainer this evening (5:30pm class) Warm Up: Row (500 meters) Dynamic 2 rounds of 25lb throw down 2 rounds of 5 x burpees W.O.D. For Time 15-13-11-9-7-5-3 and 1 reps for time of: Handstand push-ups Ring dips RX+: Ring HSPU Alpha: As RX Bravo: Rep scheme as written, modifying exercises Charlie: Cut … Continue reading Day 21 – CrossFit (Scaled all the way)

J.W. was the trainer today. He was dressed in his business attire ready to do business - lol Warm Up: Skip Dynamic Stretches Buy In: Standing Shoulder Press 65% of max x 5 (105lb.) 70% of max x 5 (115lb.) 75% of max x max reps (115lb.)   Cash Out: Run or Row 800M, three … Continue reading Day 20 – CrossFit (an awesome blog)