Wednesday WOD

This workout is going to be Nasty , now this isn't capped but I want everyone to set a time they would want to get in this wod. Whatever time you pick for yourself stick to it no excuses. OH Squats is a big weakness in the gym what a perfect way to work on it. Lets storm through this one like we do all the others. Good Luck tomorrow and have fun.

Learning The Butterfly Pull Up

Overhead Squat - Bodyweight x 15 reps

Fathers Day

Started off the day with a great breakfast at 9 then went to church at 11 the discussion was a good one a real eye opener for Micah and I. We then went to the water park in Temple, Rylee had a blast she loves slides and water. Did a little yard work had a great dinner. I felt very blessed and loved from my family.

Post about your fathers day?

Kong

Dinner Last Night

Grilled chicken with zucchini and yellow squash

Wednesday's WOD

Excellent job to the 5,6, and 7 am classes. Everyone is starting to find higher intensity levels during workouts, can't wait to see how fast yall can move through workouts in 2 or 3 months one word BEAST. If you are serious about competing and want to be the fittest then don't forget to put on your goal list crossfit sectionals in 2011.

mondays meals

4:30 am weight gain protein shake

6:30am apple and spark

8:00am protein bar

10:00 am handful of almonds

1:00 pm 3 four oz tilapia filets , 2 cups of baby spinach, half of a squash and half of a zucchini

Pre workout creatine

post workout 30 grams of whey protein

Mondays WOD

5 RM Thrusters. GO BIG OR GO HOME

Thursday WOD

Team Row

Everyone killed this workout, when we team up everyone gets really competive and that gets me all fired up. Friday should be a great workout I want to make sure everyone pushes hard and lets try not to fall on the ground afterwards, lets walk around when you finish that way you know you destroyed it.

Tuesdays WOD

Great job everyone on todays workout, it was little different doing burpee's then going to a power clean and press who would of thought that combination could of happened. Oh wait this is crossfit anything can happen.

What I ate today

What I at today

4:40 am protein shake
7:45 am 4 slices of turkey, 10 baby carrots, 5 strawberries, 1 string cheese stick.
preworkout creatine and water
postworkout 2 cups of 2% milk
1:00 pm a bowl of mixed tuna and apples
2:30 protein bar

Burpee to Clean to Press (135 lbs)

CrossFit Mobility & Recovery Certification

Went to Austin today and got my mobility and recovery certification, I learned alot about mid line stabilization and flexibility and how these things can help movement and how you perform in a wod.

Dumbell Snatch tri-panel