11/06/09 Crossfit

W/U: 3 Rounds of 3mins. Jump Rope, 3mins. Row, and 3mins. Ride, Burgener W/U. Round 1 with Dowel, Round 2 light bar, Round 3 heavier bar.
WOD:
Complete as many rounds in 20 minutes as you can of:65 pound Power snatch, 12 reps10 Push-ups

Did 7 rounds...kicked my ass...as Rx'd. I was sore the whole weekend...great workout and I was the only one at the 1015 go time so I had a trainer all to myself which was awesome, I really need a lot of help with my form doing any olympic lifts. Had my heart rate up for an hour after the workout and had my metabolism supercharged all day.

11/2/09 Crossfit

Warm Up:
3 rounds of 10 Double unders, 10 Burpees (not for time, warm-up pace), Active stretching, Burgener W/U.

Work Out:
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 530 meters

31 min to do this workout.

Great Workout and felt good after being off a week.

10/27/09 Crossfit

Really good warmup...but my back is killing me...

Did:
"Michael"
Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Took me 46 min.

Next day I could barely get out of bed...sciatic nerve or something...went and got a message and fixed me right up...