evilbeagle

1. Hang cleans 3-3-3 @ 85% (100lb) 2. 6 min AMRAP 3 hang cleans (95lb) 3 HSPU's 7 rounds + 1 hang cleanRest 5 mins 3. 6 min AMRAP 10 backsquats 95lb 5 C2B pull ups 5 rounds even Pretty happy with that, HSPU were the best they've been for a while. Probably time to start doing them on plates again. Then yesterday: 1. Overhead squat and snatch balance technique 2. 'Cindy' 5 pull ups 10 push ups 15 squats 16 rounds + 6 pull ups (woot! PB) Today is a rest day, so I did yoga. Tomorrow I'm not at work, so I'm going to try and remember to take some measurements. Would be feeling really good if the cat hadn't gone missing...

So, 29th was a rest day...so I did my yoga. Then 30th was an out door workout, I dragged stuff out of the garage and set up in the yard for 1. Thruster 5 @ 85lb (75%) 3 @ 95lb (85%) AMRAP @ 105lb (95%) x 2 (6 reps each time) 2. 160m run (up and down the driveway) 30 KB swings 16kg) 10 SDHP (65lb) Run 160m 20 KB swings 20 SDHP Run 160m 10 KB swings 30 SDHP Run 160m 12.05 And today was a 5km row, the first 2km at a sprint (8.57 - yes, my sprint is everyone else's leisurely row) amd total time of 23.15ish.

Nice work!! You're seeing improvements left, right and centre! Toilet squats, eh? Well I sit in a squat sometimes at work (thanks k-star and the mwod) and that has resulted in some strange looks and a quick change of subject, so certainly no judging here either.

*fist bump*... I mean, 'waving', back at you! I was the same, hooked the moment I got told to pick up the barbell. It's always good to find more of us girls who enjoy something other than Zumba...

Front squat 5@35 5@85 5@105 3@125 1@145 1@150 1@155 Fail @160 Then 10-10-10-10 hang power cleans @ 85 with 3 min rest between - max effort plank during rest period Felt pretty good today, after a solid 8 hours sleep.

Thanks! The enthusiasm in here is infectious. I haven't this keen to get up at 4.50am in a while!

It appears I've found a shiny new home! As for training, I have been crossfitting out of my garage for a while now (moved almost a year ago after briefly going to an affiliate gym). I have been focussing on some strength using a Max Effort Black Box template with some shorter WODs since I injured my back about 6 months ago. My back feels really good for the most part, but sometimes gets a bit tight, which is why I want to incorporate the yoga/mobility stuff. My plan, eh? Well, I'll keep following this template for at least another 5 weeks because I been hitting some PB's with the lifts and that's a very nice way to start your day. I will plan out my training, including yoga and skill work for that time to work in with my shifts, no time excuses that way... and I get to make a pretty new spreadsheet...

Good morning back squats! CF warmup x 3 Warm up sets then 5 @ 85lb 5 @ 105lb 5 @ 125lb 3 @ 145lb 3 @ 155lb 3 @ 165lb.... PB! Then, 5 rounds of: 5/5 DB benchpress 5/5 DB deck snatch 5/5 DB overhead hammer lunge ~ 15kg DB... 10.07 Super happy with my back squats, and looking forward to next week to see what my 1RM will be!

Thanks guys, I've been thinking about those goals and here's what I've come up with. Let me know if I should adjust them, or how to improve them! Fitness Goals: 1. 2 x BW deadlift by October (current max ~ 100kgs/225lb @ 63kg/140lb) 2. A muscle up by October 3. Incorporate yoga twice a week from now Life: 1. Stop saying 'when I have a vegie garden' and make a vegie garden Not exactle deep, but I would really love to get it done!

I've been training out of my garage for a while now and mostly eat paleo - I have cheats and I'm just trying to cull the dairy now. I love my garage gym, but I think it would be really good for me to be a little more accountable... I'm a really good boss, but I'm a little biased I'll try and turn my vague 'get stronger, faster and leaner' goals into something more specific...

Ok, I'm in the middle of a MEBB training program. So, this morning was Squat Clean 5-5-5-3-3-3 85lb-95lb-105lb-115lb-120lb(F)-120lb then; 3 rounds: 10 DB hang cleans (~25% bw) 10 T-push ups 10 box jumps (20in) 5.16

Hi, I have been poking around the site and decided that perhaps it would be nice to join the rebellion. Plus, you guys don't seem too scary... yet.