tag:blogger.com,1999:blog-44714208289385906792012-01-16T13:13:16.280-07:00Your Girl Does Pilates; I do Pull-Ups.K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.comBlogger2521100tag:blogger.com,1999:blog-4471420828938590679.post-4027348472423986732011-08-17T07:50:00.004-06:002011-08-17T08:04:47.335-06:00

Fuel:Meal 1- 5oz salmon, 2tsp heavy cream and 4g honey in coffeeMeal 2- 1tsp coconut oil, 3 eggs, 100g strawberries, 4g honey and 2tbsp cream in coffeeMeal 3- 1.5oz salmonPW- protein shakeMeal 4- 4oz salmon, 100g zucchini, 1tbsp pesto Totals:Calories- 1255Protein- 124Fat- 73.5Carbs- 23.5 5:00pm WOD Fran21-15-9Thrusters 65#Pull-Ups4:43 6:00pmO-Lift/ Strength Snatch Pull + Power Snatch + Snatch3 x

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-73206536621921151342011-08-17T07:47:00.002-06:002011-08-17T08:00:44.189-06:00

5:00pm WOD Death by Clean & Jerk 95#On minute one, you do one clean and jerk. On minute two, your do 2...minute 3, you do 3. And so forth. You rest the minute after you fail, and for the remaining 20 minutes, you do half the amount of clean and jerks as your last successful minute.9 This workout was deceivingly HORRIBLE. I got 9/10 on my tenth minute, DAMN! Next time!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-3195549553120757852011-08-17T07:40:00.006-06:002011-08-17T08:07:23.896-06:00

Morning Session:10:00am Muscle Snatch4 x 5 @ 65# Snatch2 x 2 @70% (90#)2 x 2 @ 75% (100#)4 x 1 @ 80% (105#) Power Clean & Jerk2 @ 70% (115#)2 @ 75% (120#)2 + 1 @ 80% (130#)2 x 1 @ 85% (135#)3 x 1 @ 90% (145#) Night Session:3:00pm Simulated O-lift Comp Snatch Attempt 1- 120#-FAttempt 2- 120#Attempt 3- 125#-PR Clean & JerkAttempt 1- 150#Attempt 2- 155#-PRAttempt 3- 161#-F This camp was amazing. It

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-50761096270366361462011-08-17T07:31:00.004-06:002011-08-17T08:05:42.155-06:00

Morning Session:10:00am Snatch Balance4 @ 70% (95#)3 @ 75% (100#)3 @ 80% (105#)2 @ 85% (110#)2 @ 115#2 @ 120# Clean From Blocks6 x 3 @ 75% (125#) Snatch Press-Ups4 @ 35#4 @ 40#4 @ 55#4 @ 65#4 @ 70# Night Session:3:00pm Clean & Jerk2 @ 70% (115#)2 x 2 @ 75% (120#)2 x 2 @ 80% (130#)3 x 1 @ 85% (135#) Clean Pulls4 x 4 @ 90% (165#) Front Squats4 @ 70% (135#)3 @ 75% (145#)3 @ 80% (155#)2 x 2 @ 85% (

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-21928982408764966322011-08-12T19:56:00.004-06:002011-08-17T08:02:10.498-06:00

Today was the first day of O-Lift Camp at Front Range CrossFit with Paul Fleschler!!! Paul used to be a resident coach for Olympic Lifting at the Olympic Training Center in Colorado Springs...basically badass!!! It was an amazing day. I learned a lot about my lifting technique, and OBVIOUSLY have a lot to work on. It was a tough day, way harder than doing 2 CrossFit workouts in one day!! Fuel

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-51945234325434413612011-08-12T19:49:00.003-06:002011-08-17T08:02:36.859-06:00

Fuel:Meal 1- 3 eggs, 2 tbsp cream in coffee, 9g honey in coffeeMeal 2- 2 eggsPW- protein shakeMeal 3- 100g zucchini, 2tsp pesto, 1 eggMeal 4- CHEAT- Chipotle! YUM! 9:00amWOD 3 Rounds10 Squat Cleans (95#)400m Run then:1 Squat Clean (95#)400m Run12:31 5:00pmO-Lift/ Strength Power Snatch3 x 3 @ 953 x 2 @ 105 Split Jerk + Lunge2 + 3 x 5 @ 105 Good Morning5 x 5 @ 110 Front Squat 5 x 5 @ 155

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-50394369099485377502011-08-12T19:44:00.002-06:002011-08-17T08:06:22.579-06:00

12:00pmWOD 3 Rounds10 Handstand Push-ups15 Knees to Elbows20 Kettlebell Swings (16kg)25 Sit-Ups150m Runthen: 30 Wallballs (20#/10ft)17:34

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-53236896030009186002011-07-28T07:53:00.004-06:002011-08-17T08:06:49.236-06:00

I flew into California yesterday for the CrossFit Games. Zionna, of Mammograms In Action, (my bestie) picked me up, and put me right to work running errands, folding shirts, and collaborating on ideas for the design and set-up for her booth at the games. I am so happy that I am here, and am capable of helping her with this, as I am not here to help full-time!!!! We didn't eat that well, but I

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-54730727955698283382011-07-25T10:14:00.000-06:002011-07-25T22:00:10.032-06:00

CrossFit Games 2009, Affiliate CupRocky Mountain State Games 2011River Trip, July 2009(Yes, I am shotgunning a beer.And, yes, that is a HUGE Gut!)July 2011In the photos from 2009, I weighed 162 pounds. I was slow, and somewhat strong. This summer, I weighed in at the State Games at 134.6 pounds. I am stronger by at least 20% on every lift. My 400m sprints (with less rest in between) are

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-46371835515932218902011-07-25T00:30:00.000-06:002011-07-25T22:46:07.577-06:00

Scuba, Brad, and Chad.Gold, Gold, Silver.Alyson, Mini, Becca, Me.Bronze, Gold, Gold, Silver.Before I detail my experience lifting this weekend, I am going to just express, actually words can't express the gratitude that I feel for Skip and Jodi being there for all of us, in spite of the ABSOLUTELY insane schedule they have just days before leaving for Cali for the games. I am literally tearing

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-78464893857194331742011-07-22T20:22:00.000-06:002011-07-22T20:31:54.103-06:00

Well, the time has come. Competition tomorrow morning. Rocky Mountain State Games at the Olympic Center in Colorado Springs! I am so excited, and am starting to get a little nervous. I have all of my stuff packed, and I'm ready to go. I am for sure under the 138.6. Lightweight, woooooo, yeaaahhh budddy. I will write my summary of tomorrow, and post pictures. Good luck to all of the other

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-47227287800848890392011-07-22T06:22:00.000-06:002011-07-22T06:34:57.143-06:00

COMPETITION DAY SATURDAY!!!At the end of this 2 weeks, I am down over 5 pounds. I weighed myself yesterday morning, and was 135.4. I have to be under 138.6 Amazing! I am glad I have a little cushion, so I don't have to sweat tomorrow....or today for that matter.Fuel:Meal 1- 2oz beef, 70g tomato, 100g spaghetti squash, 1tbsp tomato vin, coconut creamer, 1oz goat cheeseMeal 2- 3oz chix,

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-27666096288540950152011-07-20T21:06:00.001-06:002011-07-21T08:34:06.582-06:00

*I Highly, highly recommend using mini-muffin trays for this recipe, they do not come out like "cookies". (The ones I link you to are very expensive. I think I got mine for like $5 at like big lots or hobby lobby or something; they are just an example of what I am talking about....Oh, oh, I know, have you ever had those remarkably delicious brownies bites from the grocery store?? That's what

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-60678804085486177922011-07-20T20:57:00.000-06:002011-07-20T21:05:45.637-06:00

Fuel:Meal 1- 100g spag squash, 2oz. chix, 1tbsp tomato vinMeal 2- coconut cream, 2oz. beef, 100g strawberries, mini muffinMeal 3- 1.4oz beef, 1oz chix, 78g spring mix, 80g raspberries, 2tbsp rasp vinPW- protein shake, 3 mini muffinsMeal 4- chocolate-covered almonds, 200g spag squash, 4oz chix, 1 tbsp pestoTotals:Calories- 1400.5Protein- 119gFat- 75gCarbs- 71gI was very hungry today. Getting very

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-67483847960953109922011-07-19T20:25:00.000-06:002011-07-20T08:05:36.265-06:00

Fuel:Meal 1- 3tsp coconut creamer, 185g cucumber/tomato salad, 3oz chixMeal 2- 2 mini muffins, 3oz chix, 2 tbsp pesto, 300g zucchiniMeal 3- 100g spring mix, 67g tomato, 2tbsp tomato vin, 2oz chixPW- protein shakeMeal 4- 126g artichoke, 3oz chix, 2 tbsp pesto, 100g spaghetti squashTotals:Calories- 1315Protein- 141gFat- 66.5gCarbs- 39g6:00pmWOD3 Rounds10 Overhead Squats (95#)100 Jump Rope Singles4:

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-87995404260609966372011-07-19T12:05:00.000-06:002011-07-19T16:55:52.531-06:00

*I used a blender for all of these recipes, because I do not have a food processor. I am assuming that if you do, it would be faster!*I used Annies dijon mustard for all of these recipes. It was the best I could find with no preservatives, and all organic ingredients.*For all of these recipes, I fresh-squeezed lemons! This one isn't the exact one I used, but it was just as simple. (These

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-81361368151857785232011-07-18T08:21:00.000-06:002011-07-20T08:09:58.297-06:00

Rocky Mountain State Games on Saturday!!!! Yeaaaaah Buddy...lightweight!!!!Fuel: Meal 1- 3oz. beef, 100g eggplant, 3tsp coconut creamer, 3tbsp apple cider vinegarMeal 2- (primal) mini muffin, 200g zucchini, 2 tbsp pesto, 3oz. chixMeal 3- 2oz. chix, 2tbsp rasp vin, 100g strawberries, 100g spring mixPW- protein shakeMeal 4- mini muffin, 300g zucchini, 1 tbsp pesto, 3oz. chixTotals:Calories-

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-27412655582866957342011-07-18T08:14:00.000-06:002011-07-18T08:26:36.633-06:00

REST DAYFuel:Meal 1- 2tsp coconut creamer, 3oz. chix breaded with almond flour, cooked in butterMeal 2- 100g spring mix, 100g strawberries, 1oz. goat cheese, 32g bacon, 2tbsp rasp vinMeal 3- 3oz. chix, 57g eggplant, 100g tomatoMeal 4- 3oz. chix, 3 (primal) mini muffinsMeal 5- 60g spring mix, 100g strawberries, 1 tbsp rasp vin, 2 mini muffinsTotals:Calories- 1204Protein- 116gFat- 63.5gCarbs- 48g

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-86857232845062507092011-07-17T08:20:00.000-06:002011-07-20T08:06:46.965-06:00

9:00am WOD5 Rounds5 Power Cleans (135#)150m Run7:52Well, today was the last day that my parents were here, and I definitely did not follow my strict eating habits. I actually didn't do too bad, I stayed mostly primal, but ate WAY more calories than I should have.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-67878051488479427372011-07-16T07:15:00.000-06:002011-07-20T08:07:32.122-06:00

Fuel:Meal 1- 3oz. chix, 150g cucumber/tomato salad, honey in coffeePW- protein shake, coconut waterMeal 3- (primal homemade) muffin, 2oz. chix, 100g cucumber/tomato saladMeal 4- (Good lord, best meal I have had in so long I can't even remember anything being this good!!!!) 8oz. Bison filet mignon, baked potato w/ sour cream, cheese, bacon, side caesar salad- Ted's Montana Grill- AMAZING. Gets my

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-16769381214435688042011-07-15T07:22:00.000-06:002011-07-17T16:16:40.948-06:00

REST DAYFuel:Meal 1- honey in coffee, 3oz. chix, 150g strawberries, apple cider vinegarMeal 2- 2oz. beef, .5oz feta, 100g strawberries, coconut waterMeal 3- 4.5oz. chix, 100g eggplant, 15g cashewsMeal 4- 72g tomato, 43g asparagus, 5.8oz. beef, 1.2oz cheese, tea with honeyMeal 5- All hell broke loose. I was a crazy, craving mad woman. Could not control myself. Maybe PMS? Who knows. I had like

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-49690771183238963692011-07-14T07:29:00.000-06:002011-07-20T08:08:06.354-06:00

Fuel:Meal 1- 2oz. beef, 2oz. chix, 165g cuke/tomato salad, 6g honey in coffee, 1oz.goat cheesePW- protein shakeMeal 2- 3oz. beef, 1oz. cheeseMeal 3- 2.25oz. chix, 79g appleMeal 4- 2.15g beef, .5oz. goat cheeseMeal 5- coconut water, 3tbsp apple cider vinegar, 5oz. chix, 100g broccoli, 100g eggplant, 2 tbsp peanut sauce, 1/2c fiber oneTotals:Calories- 1375Protein- 153.5gFat- 69.5gCarbs- 52g9:

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-35878601263044926932011-07-12T21:40:00.000-06:002011-07-20T08:08:22.248-06:00

Fuel:Meal 1- honey in coffee, beef, goat cheese, cucumber/tomato saladMeal 2- beef, broccoli, almond butterMeal 3- beef, cucumber salad, almond butterMeal 4- chicken, cheese, cream in coffeePW- Protein ShakeMeal 5- chicken, broccoli, cheese, tea w/ honeyTotals:Calories- 1145Protein- 131gFat- 66.5gCarbs- 30g6:00pmWOD5 Rounds100 Jump Rope Singles12 Overhead Squats (75#)150m Run13:03No Lifting today

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-66537068824339068422011-07-11T20:28:00.001-06:002011-07-20T08:09:27.093-06:00

Fuel:Meal 1- chicken, broccoli, strawberries, honey in coffeeMeal 2- eggplant crust pizzaMeal 3- chicken, cucumber/tomato salad, almond butterPW- protein shake, 1/2 appleMeal 4- beef, cucumber/tomato salad, feta cheeseMeal 5- beef, almond butterTotals:Calories- 1404Protein- 137.5gFat- 66.5gCarbs- 52.5g4:00pmO-LiftSnatchHit previous max120-old PR125-F5:00pmWOD3 Rounds:10 C2B Pull-ups10 Front

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-14856736444489886912011-07-10T20:58:00.000-06:002011-07-17T16:19:01.566-06:00

REST DAY!Much needed!! My hamstrings and abs are so sore, unbelievable! Took an ice bath yesterday, have take ibuprofen today. Stretched a little bit, did about 30 air squats.Fuel:Meal 1- beef, cheese, asparagus, honey for coffeeMeal 2- eggplant pizza, crabMeal 3- beef, cheese, eggplant, coconut oil, broccoliMeal 4- eggplant, broccoli, chicken, butterMeal 5- chicken, strawberries,

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-3523293003828216222011-07-10T07:57:00.001-06:002011-07-17T16:20:09.452-06:00

Today was a really hard day of training for me. After only eating 1200 calories yesterday, a double day was rough. It was REALLY hard for me to stay at 1400 calories, I just felt like I needed more, so I went over by about 100. It is OK though, because the whole point of this calorie restriction is to keep my metabolism shocked, while consuming less than normal. Same principal as CrossFit:

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-70074846748401403242011-07-09T07:46:00.000-06:002011-07-17T16:21:12.441-06:00

Well, it has been a while since I have recorded my training on here. I am going to try as hard as I can to track my progress daily leading up to sectionals next year. My goal is to do well enough at sectionals to qualify for regionals; I do not, however, have any intentions of competing for a spot to the games. I have a few years before that is possible.With that being said, I have a few

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-12464297099678115092011-03-08T08:10:00.000-07:002011-03-09T08:02:38.420-07:00

Breakfast: 4 eggs, 5 macadamia nuts, 1 cup mixed berriesPWM: 4.8oz. chicken, 90g sweet potato, coconut oilLunch: 5oz. paleo meatballs, paleo tomato sauce, spaghetti squashSnack: 1 egg, 1/2 asian pearDinner: 3oz. Tuna, 3oz. swordfish, saladWOD:5 Rounds5 Front Squats10 Burpees6:16A friend posted this article on CrossFit, and I love it! It is by far the best write-up on CrossFit from people who

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-73370093408585586042011-03-07T23:12:00.000-07:002011-03-07T23:25:26.245-07:00

Breakfast: 2 eggs, 1 tbsp olive oil, 3oz. swordfish, 1 cup mixed berriesLunch: 5oz. paleo meatballs, homemade paleo spaghetti sauce, spaghetti suashDinner: 3.5oz. seared ahi, salad (spring mix, spinach, yellow bell pepper, cucumber, cherry tomatoes, raspberries, lemon juice, olive oil)Meal 4: 4oz. shrimp, salad (spinach, red & orange bell pepper, tomato, carrot, olive oil)A little info about the

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-60805872601584839432011-03-06T16:40:00.000-07:002011-03-09T08:03:38.471-07:00

My goal:I want to lose 15-20 pounds by June...without losing strength. This is the first time that I am choosing to take control of my diet and training for aesthetic purposes, and I am excited. Little black bikini, here I come! I weighed in at 144 pounds the last week of February. I will post before-pictures soon.My program choice:Over the past 4 years of CrossFitting, I have done Paleo,

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-44696342818577401822011-03-06T16:06:00.000-07:002011-03-06T16:36:59.118-07:00

Primal/Paleo/Zone 30-day Challenge....So, I realize that the start date was March 1st, but I was not able to access a computer and also have time to write this up. This is the center hub for anyone wishing to participate. It doesn't mater what your goals are (lose weight/lean out, build muscle, be healthy, etc) or what nutrition program you wish to follow, it just matters that you are ready and

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-18355487020586354482011-01-06T19:36:00.000-07:002011-01-06T19:38:56.973-07:00

10 Rounds:5 Front Squats (75)10 KB Snatches (12kg, each hand)45 Jump Rope Singles19:55Backsquat 5x545-95-115-115-115Press 5x535-55-55-55-55

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com1tag:blogger.com,1999:blog-4471420828938590679.post-67077272092142933512011-01-06T19:34:00.000-07:002011-01-06T19:36:27.970-07:00

Power Clean (Max 3-Rep)10-5-5-3-3-3-3Followed by:Max Deadlift @ 4 attempts110/220Failed at 120 on the Power Cleans. Stopped @ 220 for the Dead.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-23604325678245289002011-01-06T19:33:00.000-07:002011-01-06T19:34:30.629-07:00

3 Rounds:10 Ball Slams (20)10 Box Jumps10 Push Press (65)5:43

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-87516644796095741952011-01-06T19:31:00.000-07:002011-01-06T19:32:26.521-07:00

3 Rounds:5 Burpees10 Thrusters (65)20 Sit-Ups9:00

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-4795168780283941402011-01-06T19:29:00.000-07:002011-01-06T19:31:11.965-07:00

30 Deadlifts (125)30 Power Cleans (95)30 OHS (65)14:46

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-3311380704267601992010-05-04T10:19:00.001-06:002010-05-04T23:32:18.172-06:00

Warm-Up:Jump RopeStretchimg400m Run3x20 Pull-Overs3x10 Wall BallsWOD:Max Thruster130-PR135-F

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com3tag:blogger.com,1999:blog-4471420828938590679.post-55533263268025953542010-05-04T10:18:00.000-06:002010-05-04T10:19:08.657-06:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-47485473988731655302010-04-28T15:06:00.000-06:002010-04-28T15:09:55.838-06:00

"Humility is the solid foundation of all virtues."-ConfuciusGames Prep.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com1tag:blogger.com,1999:blog-4471420828938590679.post-64815352890670352572010-04-27T10:37:00.000-06:002010-04-27T20:53:46.071-06:00

"There are exactly as many special occasions in life as we choose to celebrate."-Robert BraultWarm-Up:Jump RopeStretching400m RunBall Slam Warm-Up10 Wall BallsWOD: 6:383 Rounds10 Wall Balls (14#/10')10 Ball Slams (30#)150m RunO-Lift:Snatch3 @ 553 @ 653 @ 753 @ 853 @ 95RIP Amanda Miller. http://amandaredmiller.blogspot.com/

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-23293761738944153082010-04-26T14:23:00.000-06:002010-04-26T14:28:14.560-06:00

"He that is good for making excuses is seldom good at anything else."-Benjamin FranklinWarm-Up:Stretching400m Run3x20 Pull-Overs2x10 Wall-Balls (16#/10')Hang Squat Snatch/Box Jump 5x5WOD: 5 + 3AMRAP in 12 Minutes12 Hang Squat Snatches (55#)12 Box Jumps

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-37897838810549489482010-04-26T14:14:00.002-06:002010-04-26T14:23:07.557-06:00

Regional WODs have been announced, and I am SOOO excited!If you click the title, it will link to the Games page with the posted WODs.Game On!!!!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-9123544232787434362010-04-26T14:14:00.001-06:002010-04-26T14:14:40.224-06:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-4101968563817358742010-04-24T14:46:00.000-06:002010-04-24T14:48:21.854-06:00

Deeds Not Words.Front Range CrossFitWarm-Up:Jump RopeStretching4x20 Pull-Overs2 Rounds10 Wall Balls (16#/10')10 Ball Slams (20#)WOD: 8:3121-15-9OHS (65#)C2B Pull-Ups

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-78877126246379503842010-04-22T21:51:00.000-06:002010-04-24T14:46:24.199-06:00

Regionals in 1 week!!!! Yahooo!!!!Warm-Up:WOD: 6:545 Rounds10 KB Snatches (each hand)10 Push-Ups10 Squats

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-88305883901613795632010-04-21T23:48:00.000-06:002010-04-22T21:51:01.851-06:00

"Know thyself."-SocratesWarm-UpJump RopeStretching400m Run4x20 Pull-Overs (4#)Power Clean Warm-UpWOD: 10+15AMRAP in 20 Minutes5 Power Cleans10 Box Jumps150m Run

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-77546646460943225892010-04-21T13:11:00.002-06:002010-04-21T13:15:30.577-06:00

"No great thing is created suddenly." Epictetus (A.D. 200)Warm-Up:Jump RopeStretching400m Run3 Rounds10 Wall Balls (16#/10')10 Sit-UpsFront Squat/Jerk Warm-Up5 C2B Pull-UpsWOD: 7:435 Rounds9 C2B Pull-Ups6 Front Squats (85#)3 Jerks (85#)

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-52961257272154702142010-04-21T13:11:00.001-06:002010-04-21T13:11:36.786-06:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-10511677490126662752010-04-19T12:57:00.000-06:002010-04-22T21:59:05.346-06:00

Your workout is our warm-up.Warm-Up:Jump RopeStretching400m Run550m Partner Slam TossMax Clean & Jerk155-PR160-FMax Snatch120-PR125-F

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-84422791690204438452010-04-19T12:56:00.000-06:002010-04-19T12:57:00.088-06:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-33297630258874377772010-04-17T10:26:00.001-06:002010-04-17T10:26:25.770-06:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-58540612305976981252010-04-16T00:11:00.001-06:002010-04-16T00:11:56.479-06:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-61130147029734245032010-04-15T11:09:00.000-06:002010-04-22T21:58:47.666-06:00

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."-Greg GlassmanBike Ride:10 Miles. My house to Wash Park (2 laps around the park) back home. Less than an hour. Felt great. Beautiful day!Warm-Up:Jump RopeStretching400m Run2x20 Pull-Overs (4#)Tabata Stick Jumps40/38/40/38/38WOD: 18:0310 Rounds5 Pull-Ups10 KB

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-49443996142487131652010-04-14T10:35:00.000-06:002010-04-15T10:22:32.815-06:00

"Work capacity is to fitness what location is to real estate."-Greg GlassmanWarm-Up:Jump RopeStretching400m Run3 Rounds10 Toes to Bar150m Farmers WalkWOD:  10:433 Rounds50 squats400m RunO-Lift:Started to do some lifting after I was done, and it was impossible.  My legs were too smoked, so I was having a hard time standing up with the weight.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com2tag:blogger.com,1999:blog-4471420828938590679.post-6376081384649346372010-04-13T11:42:00.000-06:002010-04-13T19:03:35.277-06:00

"The cost of regular extended aerobic training is decreased speed, power, and strength."-Greg GlassmanRun:Wash Park approx. 25 minutesWarm-Up:Jump RopeStretching400m Run2 Rounds5 Burpees10 Wall-BallsWOD:  16:205 Rounds20 Push-Ups20 KB Snatches (total) 16kg20 SquatsO-Lift:Clean & Jerk1 @ 1101 @ 1151 @ 125, 130, 1401 @ 125, 130, 140Snatch Pull3/2 @ 115*I have been icing my knee, and it felt bad

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-11240159834808878402010-04-12T10:26:00.000-06:002010-04-12T21:10:08.456-06:00

"There are few things graven in stone, except that you have to squat or you're a pussy."-Mark RippetoeBike Ride:11 miles.  Really hard ride.  My sit bones already felt raw from yesterday, and I went a way I had no clue where I was going again....up a HUGE hill on Colorado, to Wash Park, and then home.  Felt good though....and... I took Nikki in my backpack.  She loved it.Warm-Up:Jump

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-88201726354356685102010-04-12T10:24:00.000-06:002010-04-12T10:25:55.470-06:00

15 Mile Bike Ride.   Sooooooooooo fun!!!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-91114514657608994282010-04-12T10:23:00.000-06:002010-04-12T10:24:28.639-06:00

Rest Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-2222017473970496622010-04-12T10:22:00.000-06:002010-04-12T10:23:55.871-06:00

Rest Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-61956231134261434512010-04-12T10:19:00.000-06:002010-04-12T10:22:07.759-06:00

WOD:  21:1610 Rounds10 Push-Ups10 Walking Lunges (each leg)10 KB Swings (16kg)10 Weighted Sit-Ups

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-61714580505299779882010-04-12T10:18:00.000-06:002010-04-12T10:19:18.119-06:00

Rest Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-53279845372671177892010-04-06T14:44:00.000-06:002010-04-06T20:20:41.036-06:00

"If you want to look like an Abercrombie model, then find another program and enjoy your nice, easy training style.  If you are serious about adding muscle to your frame, then get under the damn bar and make it happen."-Mark RippetoeSomething is wrong with my back.  It feels like it was pulled somehow, it started to feel tight on Saturday, and just felt like a knot.  Now it definitely feels tight

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-20721591311245845672010-04-05T13:02:00.002-06:002010-04-06T14:44:43.696-06:00

"There are no shortcuts.  The fact that a shortcut is important to you means that you are a pussy.  Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a fucking pussy.  I have no time or patience for fucking pussies. Please tell everyone you know I said this."-Mark RippetoeWarm-Up:Jump RopeStretching4x20 Pull-Overs (4#)Stick Relays +

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-74829911941900118192010-04-05T13:02:00.001-06:002010-04-05T13:02:32.545-06:00

Happy Easter!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-74625669187886208822010-04-05T12:59:00.002-06:002010-04-05T13:02:12.988-06:00

Warm-Up:Stretching4x20 Pull-OversO-Lift:Snatch2 @ 552 @ 702 @ 802 @ 95Clean & Jerk2 @ 852 @ 1002 @ 1102 @ 1302 @ 135 (missed 2nd one)Clean Grip Push Press5/4/3/2/1 @ 95

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-87046888740938066022010-04-05T12:59:00.001-06:002010-04-06T20:14:59.601-06:00

Cook for 10 people for time: 5 hours

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-3633154143110471572010-04-05T12:58:00.000-06:002010-04-06T20:16:05.808-06:00

Double at work for time: allllllllll day + pick up equipment from Rage (in between unch and dinner shifts), unload it in my garage, and make it back to work by 5.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-28660334184744677162010-03-31T11:18:00.000-06:002010-03-31T20:25:37.528-06:00

"Women who claim to be afraid to train hard because they "always bulk up too much" are often already pretty bulky, or "skinny fat" (thin but weak and de-conditioned) and have found another excuse to continue life sitting on their butts."-Mark RippetoeRun:50 minutes.  3 minutes of waiting for traffic lights.Warm-Up:5 Minutes Running Jump RopeStretching3 Rounds10 Push-Ups10 Sit-Ups10 Air Squats400m

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com1tag:blogger.com,1999:blog-4471420828938590679.post-32360086585796358282010-03-30T14:10:00.000-06:002010-03-31T14:22:03.535-06:00

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will only look like they have been other-than-comfortable most of the time.You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."-Mark RippetoeRun:25

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-3632241271677627002010-03-29T13:08:00.000-06:002010-03-29T13:11:36.352-06:00

Warm-Up:Jump RopeStretching400m Run4 x 20 Pull-Overs (4#)WOD:  13:025 Rounds10 Power Cleans (85#)20 Wall-Balls (12#/10')

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-61255789483176889352010-03-29T10:23:00.002-06:002010-03-29T10:24:11.836-06:00

Rest Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-66875406268348583922010-03-29T10:23:00.001-06:002010-03-29T10:23:56.197-06:00

Rest Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-50970693628144012712010-03-26T14:49:00.000-06:002010-03-26T14:51:28.452-06:00

Warm-Up:Jump RopeStretching400m Run5 rounds5 deadlifts (increase in weight each round)10 ball slams (20#)WOD:  20:115 Rounds10 Deadlifts (135)20 Wall Balls (14#/10')30 Weighted Sit-Ups (20#)

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-4530925345631068602010-03-25T20:06:00.000-06:002010-03-29T13:12:16.456-06:00

Warm-Up:Jump RopeStretching1000m Row3/10 Water-Filled PVC Pipe Squats10 Ball Slams10 Pull-UpsWOD: 13:13500m Row21-15-9Ball Slams (20#)Pull-Ups500m RowO-Lift:Snatch Pull + Squat Snatch2/1 @ 902/1 @ 951 @ 100Backsquat2/2 @ 1803/1 @ 180Clean Shrug5/5 @ 200

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-50358855607460976442010-03-25T20:05:00.000-06:002010-03-25T20:06:23.405-06:00

Lazy Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-49206669868036125282010-03-23T20:30:00.000-06:002010-03-23T20:37:23.614-06:00

Warm-Up:Jump RopeStretchingKettlebell Drills1000m Row10 Wall-BallsWOD:   total:  3423 RoundsBurpees  18/18/16Sit-Ups   34/34/32Row for Calories  15/13/12Wall-Balls  24/21/23KB Snatch  27/27/28*One minute of work, one minute of rest moving from station to stationO-Lift:Clean Pull + Clean2/1 @ 1252/1 @ 1301 @ 140Front Squat + Jerk2/1 @ 1303/1 @ 140Felt awesome today.  Good CrossFit, awesome O-Lift.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-8728077728048838062010-03-22T19:24:00.000-06:002010-03-22T19:28:18.878-06:00

Warm-Up:Jump-RopeStretching400m Run4x20 Pull-Overs (4#)Clean Warm-UpWOD:  3+12WOD #3 Mountain SectionalsAMRAP in 10 minutes of6 Squat Cleans (95#)9 Chest-to-Bar Pull-Ups12 Box JumpsPost-WOD:Sled Sprint Relays (4 each, 90# for women)OUCH!!!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-78688667088342302132010-03-22T18:55:00.001-06:002010-03-22T19:24:10.713-06:00

SocksShannanSome of us girls!Kerri snatched 130!!!Most of us who were there all weekendThis weekend was awesome.  I volunteered at the sectionals, and got to watch all of the amazing athletes as they competed for their spots in the top 30, (30 men, 30 women,) to qualify them for regionals.  Our Front Range athletes did AMAZING!!  I am so honored to be part of such a great team!!!  The following

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-44108080354857781242010-03-22T18:54:00.001-06:002010-03-22T18:54:56.017-06:00

Rest Day- or should I say....Lazy Day!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-34340137386326246882010-03-18T21:51:00.000-06:002010-03-18T21:54:16.028-06:00

Warm-Up:Stretching3 rounds5 pull-ups10 ball slams (20#)15 sit-upsWarm-up on hang power cleansWOD:  8:015 Rounds10 hang power cleans (85#)150m runO-Lift:SS + HSS2/1 @ 754/1 @ 80Front Squat5/2 @ 140

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-54051463356350571912010-03-17T10:16:00.000-06:002010-03-17T14:11:01.319-06:00

HAPPY ST. PATRICK'S DAY!!!!Warm-Up:Double-UndersStretching400m run400m 3-throw partnertabata stick-jumps 34/33/33/35/35/37WOD:  13:383 Rounds20 Box Jumps30 Squats400m Run

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-73991932400095304022010-03-16T19:55:00.000-06:002010-03-16T20:01:03.980-06:00

Warm-Up:StretchingPull-Overs 3x20 (4#)30 wall-balls (14#/10')O-Lift:Snatch 2/3 @ 852/3, 2 @ 95Clean & Jerk2/3 @ 1152/3, 2 @ 125Clean & Push Press5, 4, 3, 2, 1 @ 85

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-84150070549138469052010-03-16T11:40:00.001-06:002010-03-16T11:40:48.547-06:00

Rest Day....but actually recovery day from our St. Patty's Day celebration at Fado's....eek.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-25108411826730013942010-03-16T11:38:00.000-06:002010-03-16T11:39:53.896-06:00

Runnin O' the Green 7k downtown Denver...Unsure of my time.  Felt good, though.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-2702941788015813372010-03-13T11:30:00.000-07:002010-03-13T11:34:00.369-07:00

Warm-Up:5 minutes double-under practiceStretching400m run3 Rounds10 wall balls10 kb swings10 sit-upsWOD:  13:453 Rounds 10 Clean & Jerks (85#)400m Run

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-8144973314263775142010-03-12T19:00:00.000-07:002010-03-12T19:02:30.990-07:00

Warm-Up:5 minutes double-under practiceStretching400m run400m relay w partner4x20 pull-oversWOD:   20:3010 rounds15 ball slams (30#)150m run

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-11591974708155630422010-03-12T08:59:00.000-07:002010-03-13T11:34:31.980-07:00

Warm-Up:5 minutes double-under practiceStretching4x20 pull-overs (6#)Row drills/500m RowOHS drillsWOD: 2:15 pace/146 repsTeam Workout500m RowOverhead Squats (75#)*While one person rows, the other gets as many reps as possible of OHS.I got 31/27/28....my row sucked.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-1686915428869557132010-03-11T08:50:00.001-07:002010-03-11T08:51:00.049-07:00

Forced rest day- worked 11 hours...booo.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-78351458221076497942010-03-09T10:37:00.001-07:002010-03-09T13:49:55.110-07:00

Warm-Up:5 minutes double-under practiceStretching4x20 pull-overs (6#)Squat Clean + 2 Front Squats (up to working weight)WOD:  5:5621-15-9front squat (85)box jumps (20")Felt really good on this one.  LOVE weightlifting WODs. Taped ripped hands, wasn't an issue.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-70083536117332139732010-03-08T23:59:00.000-07:002010-03-09T00:01:44.088-07:00

Warm-Up:Stretching1000m rowKettlebell DrillsWOD:10 rounds5 pull-ups10 KB snatches each hand50 jump rope singlesHorrible WOD.  Hands ripped horribly, and couldn't get 1 double-under. Horrid. Can't Wait for tomorrow!!

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-4837782347815663142010-03-08T23:58:00.000-07:002010-03-08T23:59:11.220-07:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-15359238323378184342010-03-08T23:53:00.000-07:002010-03-08T23:58:39.957-07:00

Warm-Up:stretching400m runsingle pull-overs 4x20WOD:3 rounds10 KB Swings20 Goblet Squats400m RunAbsolutely HORRID allergy attack during this WOD.  My eyes were pouring tears, sinuses and throat completely swollen and sore by the end of the WOD.  Jodi says it might be the cottonwood trees right outside the gym.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-34784880592168724442010-03-05T19:05:00.000-07:002010-03-05T21:18:47.182-07:00

This last week was spent packing, moving, unpacking, decorating, and cleaning.  Not CrossFit, but definitely work.Warm-Up:Stretching2 rounds10 wall-balls10 kb snatch each armthen, 20 presses @ 35#Max Snatch:5 @ 355 @553 @ 653 @ 75115-PR!120-F

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-63510012341282775982010-02-27T12:25:00.001-07:002010-02-27T12:25:32.004-07:00

Rest Day.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-91428145812718395422010-02-26T20:30:00.000-07:002010-02-26T20:46:17.241-07:00

Warm-Up:5 minutes double-undersstretching20 lunges in place each leglunges across gymrunning drills x 2WOD:  19:491000m row3 rounds:20 box jumps20 ball slams (30#)1000m row2/5 weighted pull-ups (13# weight vest)O-Lift:Warm-up:5 minutes double-undersstretching4x20 pull-oversPC+HSC+C2/1 @ 1053/1 @ 115Push-Jerk + Split Jerk2/1 @ 1153/1 @ 125Snatch Shrugs:5/6 @ 125

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-13425721200988345402010-02-23T20:37:00.000-07:002010-02-26T20:47:15.420-07:00

Warm-Up:5 minutes double-undersstretching1000m rowWOD: 16:243 Rounds20 Push Press (65#)30 push-ups40 sit-upsStrength:5x5 weighted pull-ups (13# weighted vest)O-Lift:PS+HSS+S2/1 @ 853/1 @ 90 -failed all of the last squat snatches, shoulders too smoked from workout.1/1 @ 80Backsquat:1/5 @ 851/5 @ 1253/5 @ 150

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-12079804107778514532010-02-18T21:15:00.000-07:002010-02-18T21:20:04.676-07:00

Warm-Up:stretching1000m rowSnatch drillsWOD: 12:4730-20-10squat snatch (55#)wall-balls (14#/10')Strength:Deadlift5 @ 1255 @ 1755 @ 1952/5 @ 175muscle-up work.

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-17486322872916845352010-02-17T13:22:00.002-07:002010-02-18T00:27:02.374-07:00

Warcm-Up:1000m rowstretching5/5 ring rows10 sit-ups10 ball slamsWOD: 16:0115 ball slams (30#)20 lunges each leg25 sit-upsO-Lift:Snatch2/3 @ 703/3 @80Clean & Jerk2/3 @ 1003/3 @ 110Snatch Balance2/3 @ 853/3 @ 90WOD #2: 11:435 Rounds10 pull-ups10 push-ups20 sqauts*must do no less than 5 pull-ups at a time, no less than 10 push-ups at a time, and all squats.  Did not have to do any extra reps, thank

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-37494646625852869832010-02-17T13:22:00.001-07:002010-02-17T13:22:54.186-07:00

Rest Day

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0tag:blogger.com,1999:blog-4471420828938590679.post-57384635892647482042010-02-17T13:18:00.000-07:002010-02-17T13:22:31.662-07:00

Warm-Up:Stretching1000m rowWOD: 174 5 minutes row for calorie4 minutes max reps box jumps3 minutes max reps hang squat snatch (45#)2 minutes max reps wall balls (14#/10')1 minute handstand push-upsO-Lift:Clean pull + squat clean 2+2 @ 1052+2 @ 115Jerk5/3 @ 115Squat Pulls5/5 @ 115

K-Machttp://www.blogger.com/profile/12811921502689312847noreply@blogger.com0