Ok so I've been remiss in posting... a week on vacation, getting sick, camping, catching up at work has pushed not posting into two weeks!!! So now I need to catch up.

07/10/09 CF Margo
400m lunge
16:05, 403 steps

a wonderful weekend of camping up at Battle Creek!!!

07/14/09 CF Margo
front squats
3x65, 3x75, 3x85, 2x95 then,

5rds
40m sprint
8KB swings @ 35#
40m sprint
16 pushups
15 breaths (to slow heartbeat)

7/15/09 CF Margo
Nancy
5rds
400m run (slight grade on the return 200m)
15 OHS 65#

21:03

7/16/09 CFR - fun WOD
3rds
20 russian lunges - 10# DB
10 DB O.H. Windmills (R)
20yd DB O.H. backwards walk
10 DB O.H. Windmills (L)
20yd DB O.H. backwards walk
penalty - 5 burpees if DB drops from overhead
20 russian boxers - 45# barbell
11:58