Welcome Back Soreness

Another week down, and another week of workouts crushed. I not only did training of my own, but also started my participation in a 4-Week Warrior outdoor program with one of my co-workers here at the gym. Both factors have benefited me in my training and have left me sore STILL after 4 DAYS!!! Last week I set out some goals to work towards and many of those were accomplished. Here's a list of goals accomplished and what I'm working towards next:

• 10 1-Legged Squats each leg - Incomplete
• 30 Push Ups - Incomplete
• Static Hang 30 seconds - Complete. Next - Rope Climb 20ft 1x
• 30 V-Ups - Incomplete
• 25 Kettlebell Swings at 53lbs - Complete. Next Kettlebell Snatch 53lbs 30x each arm
• Run 400 Meters in 2:04 - Complete, Run in 1:34 - Complete, Run in 1:19 - Complete. Next - Run in 1:04
• Deadlift 1.5 x Bodyweight(270lbs) - Complete. Next - Deadlift 2 x Bodyweight(360lbs)
• Military Press 1/2 x Bodyweight(90lbs) - Incomplete
• 10 Medicince Ball Cleans - Complete. Next - Power Clean 3/4 x Bodyweight(135lbs)
• 10 Sitting Knees to Chest - Complete. Next - 15 Hanging Knees to Elbows
• 25 Wall Balls - Complete. Next - 45 Thrusters at 1/2 x Bodyweight(90lbs)
• Run 800 Meters in 4:20 - Complete, Run in 3:20 - Complete, Run in 2:50 - Complete. Next - Run in 2:20
• Row 500 Meters in 1:55 - Complete, Row in 1:45 - Complete. Next - Row in 1:32
• Vertical Jump 10 inches - Complete, 18 inches - Complete, 25 Inches - Complete. Next - Vertical Jump 30 Inches
• 20 Dips - Incomplete
• 20 Pull Ups - Incomplete
• L-Sit 10 Seconds - Incomplete
• Row 2000 Meters in 8:10 - Complete. Next - Row in 7:30
• 10 Dumbell Snatch each arm - Complete. Next - Power Snatch 1/2 Bodyweight(90lbs)

Finish in 15 Minutes or Less:
"Christine"
3 Rounds of:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps @ 24''

Result - Complete! Next - 1 Mile Run in 9 Minutes

So you all can kind of see where some of my strengths are as well as some of my weaknesses. I'm glad that I knocked out a lot of these and I can see there's still some work to do but I'm excited to start. As far as set up of the workouts go, I split up the movements into 3 workout days and save the challenge workout for the last day of week so I can get in a rest day during the week. For the Warrior Workouts we only work out Monday and Wednesday with the option of doing specific kettlebell strength and endurance challenges to earn points. The Warrior program is also very true to CrossFit, using a variety of equipment and having the participants work to full capacity in a very short amount of time. 8 minutes felt like an eternity in this class so I'm glad I'm keeping my conditioning up to par.

Well that's it for this week. Hopefully this was more interesting to read rather than a daily posting of workouts. Have a great Mother's Day and rest of the week and I'll catch up with you next week!