This post is brought to you by the letter F

10 SDHP (115/80#)
10 Pushups
20 Pushups
30 Pushups

Sorry for no picture. This post was made from my phone because my Internet is down.

42 thoughts on “This post is brought to you by the letter F”

  1. Hey sonia! Are you still staying at that hotel in freddy? Can I still catch a drive? I need to call and book a room lol

      1. I most certainly did not! haha Ed and Kayla (my sister) have known eachother for almost…10 years? 12 years…I think. I don’t remember now

  2. Strength – Push Press
    5×3 at 105lb

    10 SDHP (80lb)
    10 pushups
    10 SDHP
    20 Pushups
    10 SDHP
    30 Pushups

    Time: 3:27 !!! Yes it was a good race. Really happy with this workout, and pumped that I beat Kevin hehehehe!!

    Ed, I’m staying at the Delta (99$/night for crossfit games) Yup, you can drive up with us.

    1. Thanks guys!!!

      Oh and Kevin, I don’t think you should try it again… what if you don’t beat me… burned twice!!!!hehehe!

    1. It’s been a while since I did a WOD as rx’d and kickedf Kevin’s little ass!
      So great job Sonia! He needs it once in a while! 🙂

  3. Kevin, I have the mother-of-all-migraines and have to cancel my 5:30 class for today. Thanks.

  4. Kevin,

    I have to cancel… *sigh* Can’t wait to be done with these university projects!

    Have fun people! 😀

  5. When I say that I have a sun burn…. I mean my back is SCORCHED! Flying for the last 2 days has been agony. But snorkeling around a Coral Reef with the most beautiful and colorful fish I ever could have imagined was worth it! (And yes I did use strong sunblock)
    I’m back in the Crossfit Saddle Monday 6:30. I only got one work out in while I was gone, but I swam and was doing a ton of stuff everyday. Playing with little 4 and 6 year old Japanese girls almost everyday, was exhausting! It’s funny that there is an international language for “Pick me up and spin me around!”

    See ya’ll soon!

  6. CFWU x 3

    Strength – Overhead Squat

    10 SDHP 95#
    10 Pushups
    10 SDHP
    20 Pushups
    10 SDHP
    30 Pushups

    Time: 6:04

  7. CFWU x 3
    strenght – Shoulder Press 1’s
    WOD time 2:34
    Good job 4:15 crew


    For the people doing the paleo challenge,
    I founded a paleo cookie recipe, try it yesterday and its delicious and also really easy to make…. so there you go

    Almost Oatmeal Raisin Paleo Cookies
    You will need:
    1/2 cup pitted dates that you chop into chunks
    3/4 cup almonds
    1/4 cup macadamia nuts
    1/2 cup shredded unsweetened coconut
    1 teaspoon coconut oil
    1 Egg
    1/2 cup raisins
    1/2 tsp cinnamon

    How to prepare:
    Put nuts, dates, coconut, oil, and cinnamon in the food processor with the S blade on it. Pulse until nuts and dates are broken down and it resembles loose crumbs.
    Pour into mixing bowl and add in egg and raisins. Use your hands to mix together.
    Use an ice cream scoop to get uniformly sized cookies. Form into patties like you would burger meat. You should be able to make about 6-8 cookies.
    Put on ungreased baking sheet into an oven that you have heated to 350. Space evenly on the cookie sheet. Bake for about 30 minutes. You will know they are done when they look golden brown and delicious.
    Cool on a wire rack and enjoy!

  9. Look like a delicious recipe!

    Back squat 1 rep max: 95-115-135-155-180 (f)

    10 SDHP #80
    10 pushup
    10 SDHP
    20 pushup
    10 SDHP
    30 push up
    time: 5:48 min
    I will be honest…I don’t think all my SDHP were legit. I felt pulling down my neck…this was heavy SDHP!

  10. CFWU x3

    Overhead Squats x1

    Technique seems ok, I have a good feeling about this lift now.

    WOD @115 lbs.

    I agree with MC, SDHP were heavy.

  11. CW x 3
    Shoulder Press: 3 reps 40-50-60-65-65

    WOD with 80lbs
    Time: 5:22

    The first round of SDHP were super tough…I had to redo several, but it was my pushups that were questionable. The last set was bad. My left knee is touching the ground when I am pushing back up…so my time is also probably not legit.

  12. CW x 3 sub SDHP @ 45 for pullups
    OHS (first time)
    5 x 35/35/45/45/65

    WOD @ 115
    3:15 (I think? kevin?)

  13. Warm Up x 2

    Strength: Shoulder Press @ 5 Reps

    10 SDHP @ 55#
    10 Push Ups
    10 SDHP
    20 Push Ups
    10 SDHP
    30 Push Ups
    Time: 5:27

    SDHP weren’t too bad…I should have added a bit more weight & duly noted in my journal. The last round of push ups were absolutely brutal with one at a time near the end…very ugly.

  14. CFWU x 3 subbed SDHP for pull ups

    Push Press x 5: 75-85-90-95-100

    10 SDHP #115(got 4 reps in elbow started hurting dropped to 95#)
    10 pushup
    10 SDHP
    20 pushup
    10 SDHP
    30 push up

    time: 5:50

    Thanks for the push to get in under 6 min. at the end Kevin…it worked!

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