July 1st WOD


No Passing Out...No Quitting

Oh boy did I ever NOT want to workout today in 98 degree heat. The only thing that got me into the gym was knowing that later this week was a holiday and I would soon be in full fledged "holiday" mode. Not to mention needing to work off my "Beer Run" calories from yesterday.

When the temperatures are high it is critical that you drink water and stay hydrated all day long. Try to drink at least 6 liters of water on hot high activity days.

Also, be sure to camel up before our workout, meaning that you drink a bunch of extra water before you start to sweat during your workout.

Although I felt like throwing up after crossfit, I did not and I feel great having completed another perfect day of training!!! NO EXCUSES!


60 Minutes Target Heart Rate Stair Climber

60 Mintues Target Heart Rate Elliptical

Armour 39 Report:

Calories: 949, Average Heart Rate: 136, Average Intensity: 46%, WillPower: 7.6


Oregon Crossfit WOD~

WOD: Run 400m then 21-15-9 American Swing, then box jumps, then run 400m for time

               My time was 9:42

Challenge: High Bar Back Squat 5,5,5 (AHAP, each set increases, take at least 2 warm up sets)

              My squat weight: 95/115/125

Place: Psoas work