WOD CF.com

Nicole

As many rounds as possible in 20 mins of

400m run
max pull ups

Got 5 full rounds plus nearly another run

Pull ups were 22/12/11/12/10 with the first set the most I have done on my power cage pull up bar.

Heading up to CrossFit Fife tomorrow for some Olympic lifting and Fight Gone Bad to celebrate their first birthday

Paleo cookies

Found the recipe for these Almond, walnut and honey cookies here

Day trip oot to the Falkirk Wheel

WOD CF.com

Thursday morning

10km run

time 53mins 29secs

WOD CF.com

Didnt train Tuesday as I was at a family funeral

Played catch up with yesterdays wod - Death by Clean and Jerk. I sued 60kg and got 5 rounds plus 1 rep, was too heavy and should have went for 50kg

Doing 10km run wod on Thursday morning

CFE WOD + CF Main Site WOD

Did the CF Endurance WOD this morning

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Nearly puked!

Then tonight did a modified version of the main site WOD Mary

5 pistol progressions
10 HSPU to foam pad
15 pull ups

5 rounds plus pistols and 2 HSPU

WOD CF.com & CFE

Saturday

As Many Rounds in 20mins of

10 wall ball
10 sit ups
10 good mornngs

13 full rounds

Used a 23lb ball to the top of the shed roof, so about 8.5ft. Anchored sit ups, and good morning with the oly bar

Then CFE wod - 4 rounds of 5mns on / 3 mins rest

The Real Food Pyramid

WOD CF.com

Friday

Lynne

5 rounds

Max bench press
Max pull ups

Used 2 x 25kg dumb bells

bench - 21,11,8,10,11
pull ups - 21,11,10,11,11,11

WOD CF.com

5 rounds for time of

12 deadlift
9 hang power clean
6 push jerk

used 60kg instead of the prescribed 70kg

21mins 10secs.

Deadlifts were slow but high rep deads still scare me, Im always thinking my back would go