Gymga

Warm Up

40 Slam Balls--15 #

40 Wall Balls-- 6#



4 Rounds For Time:

30 Sledge Hammer Strikes

20 Sandbag Step Ups (50#, 24")(40#, 20")--25#, 18

400m Sandbag Run (50#)(40#) -- 25

10 Burpee Pull Ups

10 Sandbag Get Ups


I only got 3 rounds instead of 4, but most of us got 3 rounds. That 4th round was optimistic.

But I kept moving the entire time so I was really happy about that. I have trouble running with even a light sandbag but i was walking really fast.

There's nothing better than sledge hammers & tires at the end of a long, frustrating day!!

Y'all have a good evening!

WOD Time: 30 minute(s) 4 second(s)
Workout Time: 35 minute(s)
Workout Date: 3 days ago

Atomic CrossFit

Atomic CrossFit is a training facility and a licensed affiliate of CROSSFIT.COM wherein fitness is a...

 

3 days ago at 6:49plink

It's called "Panda Hate" because the coach who has programmed the wods this week is nicknamed "Kung Fu Panda".

Warm UP

400m run

40 DU's (did 100 singles- but getting better with the DUs)

15 Pull Ups (blue band)


WOD--
3 Rounds For Time:

800m Run

1 Rope Climb (all 15 feet yay!)

30 GHD Sit Ups (1/2 GHD, 1/2 floor abmat)

20 Box Jumps (20 inch)

3 Push Up + Reverse Wall Climbs (all the way up-- abs are just inches from the wall!!)

I really wanted to RX this one, & if I were a faster runner I could have. I love GHD situps but because of the time limit I had to go 1/2 GHD & 1/2 abmat. :(. But I still got a good workout anyway.... a REALLY good workout!

Coach Panda was doing this wod in the class after mine so everyone was happy to see him suffering through it, too.

A thought it was a great wod. I love these movements.

Y'all have a good day!

WOD Time: 31 minute(s) 49 second(s)
Workout Time: 40 minute(s)
Workout Date: 4 days ago

Atomic CrossFit

Atomic CrossFit is a training facility and a licensed affiliate of CROSSFIT.COM wherein fitness is a...

 

3 days ago at 5:08alink

PVC Mobility

Warm Up

60 DU's for Time-- I did 150 singles

1min Rest

21-15-9 of

Slam Balls, Sit Ups (12 # slam ball)



3 Rounds For Time:

10 T2B-- me toes up

30 KB Swings (70)(44)--- 26

15 Thrusters (95)(75)--- 35

20 DL (185)(135)--- 115

I scaled this more than I like but it ended up being just about right for this many reps & this combination of moves. Brutal wod.

LOVED IT!!! Y'all have a good eveining!

WOD Time: 20 minute(s) 54 second(s)
Workout Time: 35 minute(s)
Workout Date: 5 days ago

Atomic CrossFit

Atomic CrossFit is a training facility and a licensed affiliate of CROSSFIT.COM wherein fitness is a...

 

5 days ago at 6:27plink

All the veggies are fresh from my garden. This is a turkey burger with home grown tomatoes plus Swiss chard & onions wilted after the turkey. Large Swiss chard leaves wrapped around the burger serve as the bun or wrap. Meat & veggies cooked in a blend of pecan & basil olive oils. Wow!

Posted via Gymga Email

6 days ago at 5:47plink

Hey Gymgans!

I had the best lunch today! Grass fed beef cooked in my favorite cast iron skillet (my grandma's skillet & it's @ 80 years old). Then after I cooked the extremely lean beef (needed olive oil to cook) I got some collard greens & carrots harvested from my very own garden & wilted them in the same skillet with just a little basil olive oil. Then drizzled a little bit of champaigne vinegar on the greens.

Followed all that with an orange. Wow!! Who would have thought something so simple would taste so good!!

Tonight I'll have some more greens & carrots probably, along with onions & tomatoes also from the garden. There is nothing so awesome as being able to harvest your own dinner!

Yes, I do eat a lot & I eat very well. (Helps me keep my girlish figure :) )

9 days ago at 11:41alink