Monday

Shoulder press 95lbs x 21
800m run
Push Press 115lbs x 21
800m run
Push Jerk 135lbs x 21
800 run

For time.

Friday

It was just me.

KBS 53LBS x 50
Sit ups x 50
400m run

x 3 for time:18:30

Front squads.

It's been a while since we've done these with some serious weight. One may say we are on the road from recovery.

We did 2 sets of 20 inch box step ups with set of 30 lbs dbl. followed by

7 sets of 5 165lbs

Could have been more weight but for now that is all we have. :)

We gonna be so yoked when we get more weights. Can't wait.

Another day.

Yes, another day. It was a great one.

12 Deadlifts
9 Hang cleans
6 Push Presses

5 Rounds for time

Second person does

5 Burpees
10 Sit-up-into-stand-up 18lbs medicine ball

How many rounds per time first person finishes his-hers 5 rounds.

Blue's time 4:26
I did 3 rounds 10 sit ups 2 burpees

My time 5:30
Blue did 4 rounds, 10 sit ups, 4 burpees.

We are still looking for Casey and Daver from the old crew.

O.

Crew.

Helen.

So I've have not been working out hard due to my health issues for awhile but today we cranked it up. Me, Blue and Raine. As I predicted, Blue had smoked us by far. On my second run I felt like stars are getting closer but than Raine kept on pushing so I pushed and I've finished second.

Thank you both for showing up today. It's good to be back.

Helen:

400m run
21 Kettel-bell swing 53lbs
12 Pull-ups

1st Blue 9:22
2nd O. 10:41
3rd Raine 11:30

Helen.