Giovanni was the trainer today Warm Up: Skip Rope (getting better a double unders but not there yet) Dynamics pvc overhead squat (practice) W.O.D. AMRAP 20 min Run 400 meters 15 Pull-ups 15 OHS 75/45 Results: Not Rx - 4.333 rounds Band pull ups and 45lb bar  

Stacy was the trainer today. She looks like she's ready to pop - lol Warm Up: Buy In: Deadlift 65% of max x 5 reps (155lbs.) 75% of max x 3 (175lbs.) 80% of max x max reps (205lbs. x 6)   W.O.D.: For Time Anne Bourlioux Cash Out: 2 rounds for time of: Row … Continue reading Day 27 – CrossFit (Anne Bourlioux?)

Des was the instructor today. Warm Up: 400 meter run Dynamics 10 push ups 10 squats 10 back extentions 10 dips 10 pistols (I hate these) 10 kettle bell swings W.O.D.: Behind the neck jerks: 1-1-1-1-1-1-1-1-1-1 Warm up using light weight, then work up to 1 rep maximum load. You have 10 singles to complete. … Continue reading Day 26 – CrossFit (Behind the neck)

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