Work Out of the Day“Eva“Five rounds for time of:
800m Run
30 Kettlebell swings, 70lb/53lb
30 Pull-ups

Congratultions to Rick for sticking with the zone diet and being so consistent with his workouts.  He went from 212lbs to 186lbs in 2 months!  Also his bf% dropped from 22% down to 11%.  And the following are his improvemnts in the benchmark wods:  “Elizabeth” – 17:04 to 10:42, “Diane” – 16:30*1 abmat to 8:59, “Helen” – 14:04 to 9:57, Filthy 50 – 36:23 to 27:28, “Cindy” – 12.6 rds to 20.5 rds, 500m row – 1:43 to 1:31.4, 400m run – 1:47 to 1:15, 1 mile run – 7:31 to 6:16, 2k row – 8:27 to 7:34.  Many other guys also improved considerably, but Rick’s results put him on top.  He even got a muscle up along the way!  The winner on the women’s side will be anounced tomorrow, after a couple more competitors get weighed and measured.