Barbara

5 Rounds (rest 3 minutes between each round)

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

33:46 (rx’d)

Splits went as follows:

Round 1            4:43

Round 2 14:23 -6:40

Round 3 24:42 -7:19

Round 4 35:00 -7:18

Round 5 45:46 -7:46 (think all that math is right)

This was my first time doing Barbara as prescribed and it wrecked me! Shoulder stamina and sit-ups are two huge goats of mine, so the combination of the pull-ups, push-ups & sit-ups worked me good. Getting to the squats was a relief each round! There is a ton of room for improvement on this one.

I have a feeling that this going to be a real good benchmark for me to focus in on; getting a solid time on this (low 20‘s) will be important for my progression.

Goal for next time is to go sub 30 (all of the rounds need to be sub 6)

This was also my first WOD at Crossfit Pacific Coast, and thank you Traver... it was a good one! I was tired after the warmup!

400m farmers walk (25# db’s)

3 Rounds

10 45# squat snatches

10 24” box jumps

5 L-Sit Pull-Ups

There were two reasons for my visit to CPC: first to get my ass kicked and second to get some treatment. (Chinese Cupping pictured above) This is my second session with Traver and it has truly helped me out in a few different areas. I would recommend it to all my fellow crossfit’ers at CFV!

Thanks for all of the coaching and treatment today! See you soon bro!