Monday’s CFE WOD:

Max Effort Good Mornings
then
3 Rounds (120 sec rest b/w each round)
15 GHD Sit Ups
15 GHD Back Extension
Sled Pull
This one I had to do at Anytime Fitness in Austin, and since they don’t have a GHD machine or sleds; I modified doing the following:
15 Decline Bench Sit Ups
15 Straight Leg Deadlifts (65 lbs)
15 Squat/Rows with the cable cross (110lbs)
Rd 1: 2:19
Rd 2: 1:57
Rd 3: 1:52
Max Good Mornings: (10x45lbs/1×65/1×95/1×115)
30 minutes later – 90 minutes of Bikram Yoga.
Tuesday:
5×2 Box Squats
2x95lbs/2×115/2×135/2×145/2×155

AMRAP in 12 min:
5 Chest to Bar Pull Ups (I did regular)
3 Thrusters (95lbs)
25 Double Unders

Rounds completed= 7 + 4 Pull ups

Track WOD in the PM:
8 x 200m repeats w/2 min rest
#1 :37  #5 :36
#2 :36  #6 :35
#3 :37  #7 :37
#4 :36  #8 :38

Wednesday:

90 minutes of Bikram Yoga

Thursday:
CrossFit.com WOD w/Lisa Thiel before CFC Turkey 5K
3 Rounds – 1 minute each (for reps)
Squat Clean (105lbs)
Shuttle Run (20 ft)
Deadlifts (175lbs)
Burpees
Push Jerk (105lbs)
Rest
Rd 1= 42, Rd 2= 42, Rd 3=44 Total Score =128
5K Turkey Run – 22:02
Friday:
90 minutes of Bikram Yoga
5×3 Barbell Rows (85lbs)
5 Rounds:
3 Overhead Squats (85lbs)
7 Burpees
Time = 4:48
Saturday:
Fredericksburg Turkey Trot 10K
Time = 44:21 (7:09/mile pace)
CFE Recovery WOD 2 hours after race:
3 Rds
15 GHD Situps
15 Back Extension
15 KB Swings (35lbs)
15 Bench Press (65lbs)
15 Pullups
Sunday:
REST DAY!!
Peace.CFEWeekOne.Love.