KETTLEBELLGUY

CrossFit at 6AM. In the teens but no more snow overnight.

Prior to class worked on back squats and clean squats. The progress is very slow but doing long warm ups is the key.

Really had to push hard for this WOD. Rx’d weight for the dead lift was 225, I went 195. Pull ups and burpees both sucked.

Warm Up	20 GHD Sit Ups (1 time) 20 OHS and 20 K2E 2 times
Skill	Dead Lift
WOD	10 Deadlift (225/185) 10 Pull Ups 10 Burpees 5 rounds for time
Results	Whiteboard pic did not come out very clear. Check whiteboard for restuls

Went to Cleveland last night for a new call center deployment. Everything went smooth and I was out of there by 8 and home by 9. Slept well without interruption and the alarm woke me up. That is always a good sign of a good nights sleep.

Free Saturday class tomorrow. Anxious to see how many people we get. An average size Saturday class is at least 20 now.

Eating—I packed food to take with me last night. I had cut up raw green peppers, carrots, almonds, grapes, a banana and an apple. Continuing my OCD on weighing in I checked this morning and down a solid two pounds. All I have to do now is hold onto that until Monday morning. If just a couple of us in the weigh in group can pull 1 or 2 pounds we will top 50 total pounds lost for the group.

What hurts today—Just sore and stiff, the usual.

One Year Ago—We were still digging ourselves out of the remains of a heavy snow storm this time last year when we did Cindy.

Warm Up 5 T-Stable Push Ups 10 Set Ups 15 Mountain Climbers

Skill O-Bar Clean

WOD “Cindy” 5 Pull Ups 10 Push Ups 15 Air squats AMRAP in 20 minutes

Results Eric 17 Tomas 13 Terry 15 David 14 Kelly 17 Angie 12