Awesome article

Ladies,

Check out this blog post.  It's awesome.

http://crossfitlowell.com/a-157lb-dissection/

Monday, July 1

50 sit ups
50 push ups
25 box jumps
5 wall walks

2 rounds for time

Friday, June 28

10 hspu
20 kb swings
30 air squats
400 m run

3 rounds

Bring weights if you have them and bring a cushion for your noggin.

Thursday, June 27

Five rounds of:

weighted squats 53/35 (ish)

sit ups

double unders

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Bring weights if you have them.

Wednesday, June 26

10 toes to bar
10 sdhp 53/35
10 pull ups
10 pistols (5 each side)
200 m run

5 rounds
(bring weights if you have them)

Tuesday, June 25

20 Minutes, Every minute on the minute (EMOM)

Even:
10 air squats
10 hand release push ups (hrpu)

Odd:
20 double unders

Any set not completed results in a 5 burpee penalty to be paid at the end of the wod.

Launa

Jesse and I dragged Launa to Cedar City Friday and Saturday to compete in the Utah Summer Games first ever Lifts Fit (CrossFit) competition.  We had this crazy idea that she would do really well.
And she did!! She took 2nd, 3rd, or 4th in all five events!  She ended up fourth overall, missing third by one point and second by two points.  She left with burns on her legs from doing burpees on black mats on the track at one in the afternoon and a new PR on her power clean--155#!!  The lady that was running the event was trying to recruit her Saturday.
She gave 110% every event and left exhausted.
We are so proud of her.  
(They haven't posted pics on the Summer Games website yet, but I will let you know when they do.)