The first WOD was:
3 Rounds for time of:
10 squat clean and anyway overhead @ 155#; 500 m row.
The second WOD was:
50 chest to bar pullups; 50 burpees.
The third WOD was:
Box jumps @ 24"; Kettlebell swings @ 24 kg; Sumo deadlift highpulls @ 95 lbs.
(During this workout I was awarded a 10 burpee penalty for dropping the bar...)
Needless to say I now know where I stand... Three of the people that train me (Lance, Carey and Crystal) qualified to go to the Crossfit games in Aromas, CA. There is no doubt they will all do well and compete for top honors.
On Friday (5-8-09) I got my body comp (179 lbs. and 8.5% body fat) -- and then did a WOD of:
As Many Man-Makers as Possible in 15 min... I got 39.
I took it easy this week... not too hard on the workouts, and eating whatever I want. tomorrow is Monday, a new week -- I will start back with the strict and intense workouts (3 days on, 1 day off) and get back on top of my diet (clean clean CLEAN!).
I know what has to be done. Time to do it. CrossFit games 2010.