4/16 WOD and Special Guest...

Okay, got another person to do a CF workout. Mon Cheri was the special guest of the evening. Didn't have to push her too hard to get in here, but did have to remind her... :)

So we started off with Barbara "Puppy" scaled:

5 pullups (assisted)
10 pushups (knees)
15 situps (Abmat)
20 squats

She rocked three rounds:

3:17
2:51
3:10

Great effort for her first workout in quite a long time. She also became the first one to join the "special" club. I've been close many, many times, but have been able to keep that "special" visitor away. The first time, but perhaps not the last... how's that for something to look forward to? :)


Tonight for me was the "Danny" WOD. Sad stuff. Worked hard in his/their honor.

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

I got in 3 full rounds (okay, technically I took 20:02 but I'm counting it). Had to scale the push press to 95# after doing a couple at 115# and blasting my chin with the bar. Memo to self: Do not smash bar into chin while pushing it up in the air. Holy crap that hurt. That weight change and shock of the chin trauma easily cost me more than 2 seconds.