2fer

Friday's workouts--

11am:

5 min. SMR,

1. General W/up: 10min erg

2. PT: Jobes shoulder circuit #6

3. Specific W/up: Clean drills 3x through @ Mens BB (used ladies bar for scarecrow stuff)

4. WORKOUT: Clean + Front Squat + Hang Clean every 30"" for 10 min. @ 95#

5. Supplemental: 15# DB 1-arm RDL 3x10 (5 ea), backward sled pull fly @25#, 3x10 DB 1-Arm Row

6. Cool Down: 10 min. sled drag @ 35#

3pm:

15x 30"/90"

1x Mt. Climber

1x 1-arm KB Snatch @ 26#

1x Thruster @ BB

5x through, no rest between

Saturday's workout--

Today was the annual Fight Gone Bad event, which we held at the new gym. All donations went to the Wounded Warriors Project. A lot of people showed, and we raised over $2,000 making for a great event. I loved that several CFCMers brought friends to try their first CrossFit workout. I was really impressed by everyone, especially Jeff who really wanted to get over 300 reps, and pulled out 301... yeah babe!

"Fight Gone Bad"

3 Rounds

1' Wall Balls @ 14#

1' Sumo Deadlift High Pull @ 55#

1' Box Jump 20"

1' Push Press @ 55#

1' Row for calories

1' rest

I'm pretty sure the last time I did this workout was last year when we held the event. I was excited then with my score of 311. This year, I got 333, with a higher wall ball target... which I definitely felt. It's fun to see how much I am improving. It seems that most times that I repeat a workout, or go for a new PR, I am going faster or lifting heavier. I know this won't always be the case, but it is definitely rewarding.