Monday, January 3, 2011


"If your goals are comfortable, they're not big enough. Strap on the cojones and go. Play like you're not afraid to lose."

Tonight I did a wod in the backyard.

Warm up:
4 rounds
5 burpees
10 swings 12 kg
5 shoulder dislocates

Barbell Complex (from Atomic and Mountain Athlete):
6 reps each-DL, bent over row, hang power clean, FS, PP, BS, push ups
Then 20 sit ups
5 rounds 45/50/50/55/65
That was a little confusing without a whiteboard to stay on track. I forgot the bent over rows a couple of times.

3 rounds
5 thrusters (65#)
10 unbroken burpees
100m-ish sprint
:30 rest
Got this from Mel's blog which she got from CrossFit Austin. I was huffing and puffing on this one- darn burpees!

Lots of work coming up! I'm doing Defiant's REV-olution challenge and I'll be at Atomic Athlete on Fridays. Pumped for 2011!