300

“300″
25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left then right = 1 rep)
50x KB Clean and Press @ 36# / 25# (25 each arm – KB must touch floor between reps)
25x Pull-up
300 reps total
Micah: 22:56
Carlie: 23:57

Lets just say when I saw this last night I was nervous all night long. When we got to the box I realized I was not the only one who was a little nervous about what we were doing today. Honestly I can say this is probably now one of my favorite WOD's. Yes, it was rough and hard to get through but it was really good. I am very sore and tired but I feel great! Micah did awesome today (as always) he puts in so much hard work and discipline, and it is really paying off.


I weighed in today, and I FINALLY hit my goal! I made a goal in July of last year that I was going to lose 53 lbs. Today I made it! I looked down at the scale and almost expected to have confetti falling and people cheering in the background (it didn't happen). I am proud of myself. I am happy I lost the weight and I am healthy, but even more I am happy that I followed through. It felt as if it were impossible and so far away, but I didn't give up! I am going to make some goals this weekend and re-assess where I am and where I want to be. I am going to go by my body fat % instead of a number now. Nothing tastes as good as being skinny STRONG feels! After all of those days that I didn't want to go workout and watch what I was eating, in the end it was so WORTH IT. I am very lucky to have such a supportive husband who has helped keep me focused and remind me of how strong I am and what I can accomplish when I put my mind to it. Crossfit has really given me a renewed drive and gets me so excited to workout. Thanks for all the encouragement from the fellow Crossfit Iota team. I am looking forward to setting and accomplishing new goals.

Today is a great day! Happy Friday!

There is nothing more beautiful than believing in yourself.

Sam Kao