531 wk 1 Month1

Maxes Used this Month
Military Press 115
Deadlift 205
Bench Press 185
Squat 155

1/2 today
MP 5x70---5x80---10x95
Squat 5x95---5x105---12x125

WTcF

Worked with Irv

1/2 Crossfit Grace 95# (clean and jerk)
20m Audio Kettlebell workout (hellish)
1/2 Crossfit Grace 95#

Good workout. May do 5-3-1 Strength with David today at studio

Second WOD
Kick practice with David (10 each kick each leg)
10 striking set ups from Guard

Monday WOD

25 Rounds
1 185# Deadlift
2 Burpees

*Not a fan of this one. Ok workout but could not get in the groove having to constantly change mindset from DL technique to burpees

P90x Ab Ripper (16min)

July 4

Lots of boating, swimming, and eating.....a little yoga. Net calorie gain today I am afraid.

Three today

WOD
Ten Rounds
10 Pull ups
10 Dips
10 Set Ups
10 Squats
~28 min

Two Rounds
1m push ups
1m set ups
1m squats
1m burpees

WOD 3
5-3-1 Week One weights
Military Presses
Squats
Dead Lifts

Krav Maga Open Teaching
Hand strikes
Kicks
Exercise
8 min of each with 3 min of rest between==Total of 24 min of work
Free Gatorade and an outside conditioning workout for everyone

My Life

Love it. Sooooo True. Would not change a thing!!!
http://www.youtube.com/watch?v=fZa7hU6tP_s

Grace Training

2 rounds of Barbara

Attacks from front
Punch presses for form
Driving Palm into Elbow
Groing Kick into knees

Choke from front one hand pluck
Choke from front with Push and against wall
Gun from front cupping