That looks great!

Had my rest earlier. This day went back to the 10 pullup, 20 pushup, 30 squat, ten times, no broken sets: time 19:01, previous 23:14. At last a time I'm not abashed to mention to Kelly.

Nice digs - cannot wait for todays kb complex!

Very nice! Can't wait to move back Seattle!

I tried doing a "deck-of-cards" workout today, where black was jumping squats and red was pullups. I got a little more than 1/3rd of the way into the deck and I felt too sick to continue. Possibly because nearly all the high numbers ended up right there o_O

I'm feeling a bit better now. I blame the sickness on a bad diet over the last few days.

-Kevin Roddy

did yestedays workout today. Toes to bar are difficult for 15 reps but well worth it. Did one arm pullups (x3 for both left and right) and worked the negatives and lockoffs for both arms. Ended with type-writer pullups-- all for the substitute for rope climbing (do not have one. Ring dips were tough, lunges O.K.

Sean

This weekend we had a friend in town to learn about CrossFit. She co-owns a gym in Albuquerque called Focus Fitness. She's also a climber and very fit.

Friday we did 3 sets of 10 Deadlift + 25 box jumps for time.
Blitz: DL 135# + 18" box = 5:48
MFT: DL 135# + 24" box = 5:49
Carolyn: DL 85# + 18" box = 5:41

Saturday, after a good warm-up we did 20 minutes (for number of rotations) of 15 Push Press + 400m run + 7 pull-ups.
Blitz: PP 85#/ 6 cycles, Pull-up/ 6 cycles, 400m/ 5 cycles
MFT: PP 70#/ 6 cycles, 400m/ 6 cycles, Pull-up 5 cycles
Carolyn: PP 50#/ 4 cycles (+10 reps), 400m/ 5 cycles, pull-up/ 5 cycles only one set assisted.

Then she "helped" us (cracked the whip) through a few more sets of pull-ups, some HSPUs, and showed us some truly awful Fit Ball movements which gave me new respect for inflatable toys.

The workouts were very convincing and I think Carolyn had enough Kool-Aid to start building CF protocol into programs at her gym. After she visits CFHQ maybe we'll see a New Mexico CrossFit facility.

Mark T.