Since there will be climbing this afternoon, I am putting the normal WOD on hold until tomorrow. Today I'm going to most likely go for a bike ride when I get home from the publicsafetytesting.com test.

If anyone else is following this besides Kim and Jeremy, here is the WOD that Kim and I did today.

WOD: "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

WOD: "Elizabeth"

21-15-9 of:
135# cleans
ring dips


(cleans are full squat cleans, not power cleans)

As per Jeremy's request:

Crossfit Journal 21 May '04

This is just the basics of the Zone. It gives you a good general idea of blocks. Paleo is a whole other thing. Paleo is the "Caveman" diet. So basically, meat, fish, vegtables, nuts and seeds, little fruit.

Paleo diet

If I have time today, I will probably go for a bike ride. Realistically, I will probably take the day off and enjoy the drive in the sun up to Mt. Vernon with DMB blasting the whole way! I would suggest just doing some cardio today as tomorrows WOD will be hell!

HOLY CRAP!!!!

Watch CBS Videos Online


Yesterday was a good day! So much for a rest for the shoulders...

WOD:

Shoulder Press 1-1-1-1-1-1-1

Then:

Tabata hollow rock
5 min. HSPU work
5 min. Muscleup work

It's finally here!!! Can't wait to get home from work today!

WOD:

5 rounds for time of:
95# Sumo deadlift high pull, 21 reps
21 ring dips

WOD:

21-15-9 of

95# snatch
Chest to bar pullups

(So I dropped it down to 75lbs as I haven't really done snatches with weight before. Start with a low weight and work on the technique, speed will come later)

Tomorrow is the big day!!!!