"Nasty Girls"

I definitely wasn't looking forward to this one. My legs and ass were too sore from the previous workouts with squats. It turned out that the soreness went away for the entire workout- it actually felt good. I also had to substitute the muscle-ups with pull-ups & dips.

3 rounds for time of:

50 Squats
7x 3 pull-ups followed by 3 dips
115 pound Hang power cleans, 10 reps

Time: 30 min.

Fun Workout

Had a hard time with the head stand push ups but I finished them. I think the burpees were the hardest part......especially after all the squats I've been doing the last few days.


For time:
30 Handstand push-ups
40 Pull-ups
50 dumbell swings, 45lbs
60 Sit-ups
70 Burpees

took me about 35 minutes

Week 11: Short workout- squats

I screwed up on this one. I did back squat but I was supposed to do front squats. Must not have been paying attention when reading the WOD. Anyway, I still got a good hard workout. I started off too heavy so I lowered the weight by 20lbs.


Squat 10 (205, 5x & 185, 5x)-10(185)-10(185)-10(185)-10(185) reps

total weight lifted: 9350lbs

"Murph"

This was another killer. I felt good in the first mile and the other excercises but the last lap of the second mile my body was starting to shut down. I could feel my muscles starting to tighten up just before I finished. My final time was 56 minutes- way too slow.

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

More running!

I love to run but I have to admit it's probably harder than all the other exercises. I think I did ok on this one but probably could've done a little better.

For time:
Run 800 meters
80 pound Shoulder press, 21 reps
Run 800 meters
80 pound Push press, 21 reps
Run 800 meters
80 pound Push Jerk, 21 reps

24.06 (minus 3-4 minutes for having to reset my weights after they were taken while I was running)

"Angie" (another workout named after a woman)

Struggled a little on this one but I finished it. I forgot my watch but I'm guessing it took me 25 minutes to complete.

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WEEK 10: "Helen" (that's the name of the workout)

After running a hard 10k the other day, I wasn't sure I'd be able to do this workout. It was difficult (like most) but I completed it in decent time.

Three rounds for time:

Run 400 meters
45lb dumbell swing X 21 swings
12 pull-ups

TIME: 14.38 (inlcudes jog/walking to and from the gym and track- about 1.30)