Aerobic, Nutritional, Tenacious and Simple



Sunday, October 9, 2011

Monday October 10

Warm up


Power Cleans
5x1

WOD
"Karen"
150 Wall balls for time.

Bonus:  Remeber the Bonus is optional but we want to encourage you to do it at least 3 times a week. It only makes you stronger.
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http://www.fitness-nutrition-weightloss.com/can-women-get-bulky-from-lifting-weights.html.  Why should women lift weights? 
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9 comments:

  1. ClarkOctober 10, 2011 at 3:51 AM

    That's a great list, my favorite is the one about holding the steering wheel with a hook grip.

    I love wall balls, and I can't justify another rest day... I've had too many already.

    ReplyDelete
  2. Crossfit A.N.T.SOctober 10, 2011 at 6:08 AM

    Clark what are you doing up at 3:51 am? I knew how much you love wallballs, so I programed this for you.

    ReplyDelete
  3. JerOctober 10, 2011 at 9:50 AM

    Wow, Karen is not a girl you want to mess with unless you are at the top of your game. This is the first time I haven't finished a wod in a long time.

    -135# power clean

    -100 wall balls in 9:02 (does it count that I beat Heleen? Sure she did all 150, but she also only used an 8 lb ball, so I think it's even)

    Good luck to the rest of the classes today. Karen is one bitter woman.

    ReplyDelete
  4. ClarkOctober 10, 2011 at 9:59 AM

    Sorry, 6 AM'ers, I meant to go at 6 am went back to bed after working for a couple of hours and didn't get back up in time. That means I'll be hanging with the 8:30 class.

    Jer, I should have been there to harass you into finishing. I hope I can get my first 100 in 9 minutes. And the next 50 in the next 9 minutes.

    ReplyDelete
  5. ErnieOctober 10, 2011 at 10:21 AM

    You did good Jer.

    I did 95# cleans.

    I don't remember my wall ball time - I used the 14# ball and I was slower than everyone else.

    As far as my eating's going: I'm slowly training my pancreas for Halloween - Junior Mints & Dots today.

    ReplyDelete
  6. ErnieOctober 10, 2011 at 10:25 AM

    ..But no soda. Just water. So that makes it OK.

    ReplyDelete
  7. Dave and Corey JohnsonOctober 10, 2011 at 3:00 PM

    That workout was so hard. I used the 14# ball and got 8:12. I hope I can walk tomorrow. I got 90# on the clean. Mondays kill me. My eating last week was terrible so I am going I do better this week.

    ReplyDelete
  8. hlwOctober 10, 2011 at 6:17 PM

    Jer, you totally beat me. I should have used the 14# ball. Don't tell Erick I used the 8# because he'll call me a sandbagger.
    I think my last set of cleans were at 85#.
    Ernie is going to be insulin-resistant by Halloween...but he'll still be kickin' my tail at 6am every day!

    ReplyDelete
  9. JoyOctober 10, 2011 at 7:47 PM

    Did 100 wall balls 8# ball 6:28
    75# power cleans increased by 10# since last time
    Did the bonus 1 min plank hold max push ups 10 (2x)
    And a 2 mile run rapier in the day. I'm ready for Tuesday!!
    Bring It!!

    ReplyDelete

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