I challenge you!

Before I get into my little challenge, I just have to applaud my better half Jenny for her fantastic effort at the Games i Aromas.

Jenny finished 26th of 90 something women competing in the event. After the first workout which was:

5 Deadlifts

10 burpees

5 rounds for time

Jenny had the 3 fastest time of all. Her second workout of the day was:

The hill run

After this event Jenny was in 5th place of all 90 something girls!

Then it was time for the final event of the day- the revised "Fran". The rules had been changed a little for the Games, so to get a legit rep on the pull ups, you had to make contact with the sternum to the bar!

Revised Fran:

Thrusters

Pull ups

21-15-9

On this workout Jenny had a hard time getting the required height on the reps, and after this workout- the 3d of the day- she was in 32nd place..

On the second day there was only one workout- a heavy revised"Grace". Bring the bar from the ground to fully extended arms above the head, through a full clean! Jenny did a fantastic job on her first "Grace" ever, and at the end of the day she had finished as 26th overall!

It is a fantastic job, and the fact that she came of a penicilin cure only 3 days before leaving for the Games, and she got the complete opposite order of the workouts than she wanted, only makes it more impressive! She is an inspiration to everyone, and I am thankful to have such a wonderful person in my life!

I challenge you!

Here you will find 32 days of workouts- my challenge to you is to follow the program with me, and beat me at every single workout! I will post comments every night, so please comment how you workout went!

Day 1

Overhead squats

15-15-15-15-15-4

Try to increase weight on every set and go as heavy as possible on the last set of 4!

Day 2

"Cindy"

5 pull ups

10 push ups

15 squats

Max effort in 20 minutes!

Day 3

Row 5 k

Day 4

Rest day!

Day 5

"Tabata something else"

-Pull ups

-Push ups

-Sit ups

-Squats

Finish a complete 4 min tabata interval on every exercise, before moving on to the next. Score total reps for all rounds!

Day 6

5 Hang clean

5 Front squat

5 Split jerk

5 rounds for time

Day 7

Run 10 x 400m

Rest 30 seconds between laps- post total time

Day 8

Rest day!

Day 9

Courtesey of Crossfit North Santa Cruz!

5 pull ups- 10 push ups- 15 squats

run 200m

12 pull ups- 21 KBS

run 400 m

75 wall ball

run 400m

21 KBS- 12 pull ups

run 200m

15 squats- 10 push ups- 5 pull ups

Post time for score

Day 10

max effort push ups

max effort pull ups

Rest as needed between these two exercises

25 db snatches

25 ghd

3 rounds for time

Day 11

run 5 k

Day 12

Rest day!

Day 13

Back squat

3-3-3-3-3-3-3

Day 14

"Gi Jane"

100 burpee pull ups

Day 15

Row for time

100m rest 10 sec

200m -

300m -

400m -

500m -

Day 16

Rest day

Day 17

"Christine"

for time:

Row 500m

12 bw deadlifts

21 box jumps

3 rounds for time

Day 18

Snatches

10-10-10-10-10

Day 19

for time

Row 3 k

25 H2E

Row 3 k

Day 20

Rest day

Day 21

For time

Back squat 225 lbs

Ring dips

21-15-9

Day 22

"Lynne"

Bench press bw max reps

pull ups max reps

5 rounds- post total reps in each round !

Day 23

Run 3 k

Day 24

Rest day!

Day 25

"Fran and then some"

For time:

KBS

Thrusters 95 lbs

Pull ups

21-15-9

This workout is brought to you from Brendan Giliam- enjoy!

Day 26

Front squat

3-3-3-3-3

Day 27

For time

Deadlift 225 lbs

Box jumps

Ring dips

21-15-9

Day 28

Run 400m

Row 400m

3 rounds for time

Day 29

30 Muscle ups for time

Day 30

Rest day

Day 31

"Diane"

HSPU

Deadlift 225 lbs

21-15-9 for time

Day 32

"Jason"

100 squats

5 MU

75 squats

10 MU

50 squats

15 MU

25 squats

20 MU

That is all folks- I look forward to seeing you comments- and competing with you!

Much love

Mads