No pics of girl.
Brb using imagination.

Thursday, July 11th 2013
10:00am
WOD

21/15/9

Handstand push-ups and pull ups

7:05. Shoulders are wrecked.

Awesome weekend and awesome coaching. Working on deadlifts and snatches with Jason MacDonald was probably my highlight.
Special thanks to the coaches and trainers, Jason MacDonald, Brett Marshall, Michelle Mootz, Matt Dubreuq, Dave Eubanks and Nichole Gordon. Also Crossfit Ramsay for the badass facility.

70 people in the picture and i manage to make the stupidest by far.



Saturday, July 13th 2013
4:00pm
WOD
Worked out with 60 others with my own coach and ref

Fran from hell.
3 rounds
15 Thrusters
12 burpees

8:00. Got owned.

Sunday, July 14th
10:30am
WOD8 minute AMRAP
8 Hand raise push ups
10 medball cleans @ 20lbs
12 end to end situps

Got 6 rounds. 3rd round coach stopped me and had me exaggerate my hip extension because i wasn't fully extended.

Amazing weekend. Learned so much. Everyone was very humble and willing to learn and teach.

Tuesday, July 16th 2013
10:00am
WOD
Warmed up with 4 sets of 3 reps of ascending front squat. 135lbs + 20.

Fran then Annie. This sucked

Fran in 4:56 and finished annie directly afterwards in 18:15 total. Coughed up phlegm for like an hour after.
Fran 21/15/9 Thrusters and pulls ups and Annie is 50/40/30/20/10 Double unders and Abmat situps.

This post was edited by BoneYard on Jul 16 2013 02:52pm

Sub 5 min Fran, that's nice man!

Wednesday, July 17th 2013
10:00am
WOD

20min of snatch work at the start, Comfortably working around 115-135 with a full deep squat snatch. Working on hip extension and speed nah mean

3 rounds
400m run
20 wall balls 20lbs
3 15ft rope climbs

14:15. The running kills me.

Thursday, July 18th 2013
3:00pm
WOD

5 Rounds
400m run
21 kb swings @ 53lbs
Max pullups.

Did 15/15/15/10/15 for pulls ups and finished 22:50.

Helen when shes pms'ing

That's what my trainer said.. Helen on steroids. I literally haven't had that bad of a sweat since like my first week doing this shit. It was horrid.

Friday, July 19th 2013
10:00am
WOD Chipper type workout.

10 deadlifts @ 275lbs
20 pull ups
30 box jumps 24'
40 kb swings @ 53lbs
50 double unders
40 kb swings @ 53lbs
30 box jumps 24'
20 pullups
10 deadlifts @ 275lbs.

Finished 16:00. The kb swings were by far the worst. Took my time on those.

Oh and passed my level 1.

This post was edited by BoneYard on Jul 19 2013 11:29am

Monday, July 22nd 2013
10:00am
WOD
Warmup

then 20minute OTMEM Ascending Squat clean to thrusters.

2 on the minute, increasing slowly until you hit 1 reps and eventually your max.

Stopped at 175lbs today, squat clean form seemed off. Moar stretching

WOD.
3 rounds
15 thrusters
12 burpees

Finished 5:46.

2 and a half minutes faster than when i did it at my level 1 course. :x.