Thursday 08.22.13


21-15-9-9-15-21 reps for time of:
Deadlifts, 60 lbs

Post time to comments.

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of wounds
suffered when insurgents attacked his unit using an improvised explosive

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day


  1. 10:24
    Took longer than I should have, have an upper resp infection and feel icky. Thought I would try, but had to keep stopping to breathe.

  2. 12:50 as RX'd
    My heart rate was through the roof and (resting heart rate is elevated too).
    Anyone else feel slower lately?

    1. Yes! I'm thinking, "Where did my body go & who's body is this?!?!"

  3. 11:11
    20# DL (Need more weight for home)
    So I doubled DL for first set of 21-15-9
    Burpees with pushups

    Up half of night with sore throat- needed to stop a few times to catch breath and try to swallow

  4. Ran 4.10 miles

    10# dumbbells for dead lifts
    Girl push-ups for burpees(chest to ground)
    Time- 6:10

    Getting back into crossfit routine!

  5. 15:25
    First time using 60 pounds! We used landscaping bricks. 🙂

  6. 17:35
    65# deadlifts

    Denise- I have been feeling slow for awhile. The AZ heat really affects my workouts and running. Still got about a month or so until it will start to cool down.

  7. Hiit mamas northglenn
    Shawntae 53# 12:34
    Robin 60# 8:26
    Holly 45# 11:27
    Karissa 60# 17:46
    Sharadee 60# 16:25
    Jennifer 53# 13:58
    Courtney 7:38 20# gpu

  8. 13:58
    45# bar on dl's
    Burpee to plank
    Stopped a few times to put pacifier back in baby's mouth 🙂

  9. 13:24. Subbed 40# as I can't lift over 50 yet. And Denise and KP8, I always feel slow and out of body when it comes to burpees!

  10. 19:56
    did all but last 21 of burpees had to keep stopping to breathe, used paint cans as no heavy weights

  11. 29:01 burpees will be the death of me, just glad I did every single stinkin one

  12. Completed on 8/23 after 1/2 of group step and 8/23 wod. 9:15 with 40lb dead lifts.

  13. 13:00 exactly
    Only have #30 in weights so doubled the deaf lifts

  14. 11:19
    Redo on oct 4
    Ended up with stomach flu week of 8-22 so heart rate was up and I had to work extra hard to get 12:50. I'm happy I did better!

  15. 8:25
    20# total for dl (all I have)
    Chest to floor on rounds of 9 (plank only on 21 and 15)

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