What's Your Workout Today VSGers? - Monday!

AmberK
on 7/1/13 11:11 am

VSG on 03/07/12 with

I went to crossfit. Did a 15 min. warm up, then deadliest and chin ups.....the work out of the day was kettle bell swings and sit ups...15,12,9,6,3 :) I enjoyed it! :)

VSG 3/07/12 HW:260 SW: 249 CW:164

ravenbrown
on 7/1/13 12:06 pm - TX

VSG on 10/08/12

Excellent!

Airpun79
on 7/1/13 11:44 am - Jacksonville, FL

Two CrossFit WODs back-2-back and it sucked! My body is sore as hell! A regular WOD and one as a going away dedication to a Navy guy at our gym that is transferring to a new duty station.

1st WOD
10 Min EMOM (Every Minute on the Minute)- Perform 3 Front Squats @ 60-70% of your 1 Rep Max (135 lbs).
Each squat had a 3 second hold at the bottom.

2nd WOD
"Elizabeth": 21-15-9 (Reps) of Cleans @ 135 lbs and Ring Dips
"Isabel: 30 Snatches @ 135 lbs
"Fran": 21-15-9 (Reps) of Thrusters @ 95 lbs and Pull Ups

HW: 360      SW: 351             CW: 212         GOAL: 200
Monthly Weight Loss Progression:
M1:-46 M2:-24 M3:-14 M4:-17 M5:-9 M6:-13 M7:-7 M8:-5  M9:-1 M10:-3 M11:-8 M12: -10