Killed it Today in my CrossFit Workout for Friday

Photo of Lady Doing CrossFit Wall BallThere are very few things that have the motivational impact of progress. Today in my CrossFit workout I felt stronger and faster than I have in awhile and boy does that feel good! A nice affirmation for choosing this new fitness lifestyle. Pace yourself, stay committed, be consistent, and you will see progress. That progress will drive you on and keep you going! It is probably too early to really attribute this to the Paleo diet that I’ve been following, since I only started it this week. But, I do think that cutting out sugars and simple carbohydrates (e.g., bread) has already made me feel better and improved my energy levels. Simple carbs give you a spike of energy, but it drops off fast and you crash.


  • Stretches
  • Push-ups
  • Pull-ups
  • Sit-ups
  • Squats


3 rounds of 21/15/9 of the following like this:

  • 21 Burpees (see video on this blog post)
  • 21 Wall Ball (see the video below)
  • 15 Burpees
  • 15 Wall Ball
  • 9 Burpees
  • 9 Wall Ball

I rocked this today and felt pretty darn good about it!


5.3.1 Bench Press today was week 3 of the cycle, so it was max weight.

Cool Down & Recovery

  • Light stretching
  • Practiced kipping pull-ups
  • Did some chin-ups
  • Did a few knees-to-elbows (K2E) (video here)
  • Did some GHD sit-ups (video here)
  • Finished up with a protein drink

Video of 150 Wall Balls

1 Comment

  1. […] This post was mentioned on Twitter by Fitness Retweeter. Fitness Retweeter said: RT @killfatme: Killed it today in #CrossFit ! Rocking the burpees & wall ball #fitness #health #exercise […]

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