Thursday Workout

5 Rounds for time:

15 Lunges with 45# Barbell over head

21 Burpees

Tuesday Workout

Let's call this - "Mr. Joshua Jr"

3 rounds for time

400m Run

30 GHD Sit Ups

15 Deadlifts (I used 205#)

Recap...

It has been a few days since I left my last post... but that does not mean I haven't been working out.

Here is a little recap:

Thursday - this was a much needed rest day

Friday - from the CrossFit Main site:

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

I had to come up with my own version of a GHD using an exercise ball and the weight bench. I still feel my abs TODAYS!!! wow. Also, I had to scale the thrusters down to 75 and I did the pull ups as Jumping Pull Ups... next time - I will do this as prescribed.

Saturday - Other then the 5 mile walk with Kim and the Dog - I rested. I could feel every movement in my abs... I still can't believe how effective those sit ups were.

Sunday - From the CrossFit main site:

Power Hang Cleans - 1 rep max

I built my max up to 155lbs... I had attempted 165lb, but failed.

If I weren't so exhausted from working up to 155 and then attempting the 165, I am positive I could have squeaked out the 160lb.

There we go... my little recap.