-Crossfit: Day 3

1 mile warm-up (sure doesn't feel like one though) -- 8:29 (gotta improve this)

Seven rounds of (for time):

• Shoulder press (I used the machine on 70lbs) -- 21 reps
• Back extension (I used the machine on 80lbs) -- 21 reps

Round-by-round break-down:

1. 2:26
2. 1:48
3. 2:16
4. 2:27
5. 4:56 (explanation - old lady was on back ext machine and I had to wait for her slow ass)
6. 3:15 
7. 2:19

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avg time: 2:47 per round

total time: 19:31

(no I did not sit there calculating those -- I used my Nike watch that does all that -- I recommend one for these workouts to help you improve)

This work out was harder than it sounds. My shoulders were BURNING...the back extensions were more of a break from the shoulder presses to me. These crossfit routines show you with the quickness where your weaknesses are...

...off to our last -- also meaningless b/c we missed playoffs -- softball game!