BW:194.6

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Sub row for run. 25:45

BW:193.2

Experiment due to not having any running shoes available. 1600 meter run on treadmill at 8.0 kph, total 12:15.

Calories: 2,268. Fat:148.6g (65%). Carb: 45.7g (9%). Fiber: 19g. Protein: 135g (26%).

BW: 195.2

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 9.0 kph
Total: 3.17 km @ 17:00

Calories:2,074. Fat: 116.6g (65%). Carb: 30.2g (7%). Fiber: 11.1g. Protein: 111.1g (28%).

Light on both calories (489) and protein (46g).

Merry Christmas! Taking a rest day and splurge day.

BW: 193.2

Calories: 4,083. Fat: 189.7g (42%). Carbs: 475.2g (47%). Fiber: 23.3g. Protein: 108.4g (11%)

BW: 194.8

Three rounds for time of:
50 Squats
7 Pull-ups
50kg pound Hang power snatch, 10 reps

@ 12 minutes

Calories: 2,221. Fat: 135.5g (62%). Carbs: 27.2g (6%). Fiber: 12.7g. Protein: 159.5g (32%)

BW: 194.4

Three rounds of:
Run 800 meters (12.5 kph)
50 Back Extensions
50 Sit-ups

Due to work, cut WOD short and only did one round plus 800m.

Calories: 2,534. Fat:163.5g (63%). Carbs: 53.1g (9%). Fiber: 17.9g. Protein: 160.5g (28%).

Twenty minutes of:

5 x push-ups
10 x flutter kicks
15 x squats

21 rounds + 2

Calories: 3,406. Fat: 161.9g (42%). Carb: 420.6g (49%). Fiber: 13.5g. Protein: 75.2g (5%)

Obviously my carb up day. I didn't track this last time but figured I would try from now on. Supposed to have hit my minimum 156g of protein as well but slacked. We'll see how it goes next week.

BF was 19.5% on Wednesday. Will see about another check in January.

BW: 193.6

Five rounds of:
5 Back squats @ 100 kg
10 GHD sit-ups

Alt. DB curl:.1 x 10 x 4,6,8,10,12kg

Flutter kicks: 4 x 20

Calories: 2,202. Fat: 143.2g (62%). Carb: 39.7g (6%). Fiber: 7.1g. Protein: 160.5g (31%)

BW: 194.2

"Tabata This!"

Tabata Row: 733m
Rest 1 minute
Tabata Pull-up: 6 reps per
Rest 1 minute
Tabata Push-up: 8 reps per
Rest 1 minute
Tabata Flutter kicks: 10 reps per

Calories: 2,381. Fat: 157g(65%). Carb 28.6g (5%). Fiber 9.1g. Protein 160.160.1g (30%)

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 8.5 kph
Total: 3.09 km @ 17:00

BW:193.4

Four rounds of:
40 kg Dumbbell snatch, 10 reps
100m Row

Cal: 2,558. Fat: 169g (65%). Carb 39g (7%). Fiber 12g. Protein 167g (28%).

BW: 195

Sprint 8: 8 x 30 sec @ 18 kph
Rest @ 8.5 kph
Total: 3.07 km @ 17 min

Calories: 2,235. Fat: 140g (62%). Carb: 32g (6%). Fiber: 7g. Protein 161g (32%).

BW: 195.2

Five rounds of:
225 pound Deadlift, 7 reps
30 Squats
7 piked push-ups

Cal: 2,184. Fat 139g (62%). Carbs 28g (6%). Fiber 8g. Protein 165g (33%).

Yesterday:

Started the AD again. Gonna try to stay strict for at least a month and see what results I get. Morning BW, 196.2

Yoga, session 1

5km row

End of the day; 2,474 calories. Fat 161.5g (63%), Carbs 32.2g (6%). Fiber 10.5g. Protein 175.4g (31%). No ketosis.

Morning:

Yoga: session 1
Push-ups: x 30
Flutter kicks: x 30
Squats: x 30

Afternoon:

Three rounds of:
50 Double-unders
135 pound Push jerk, 10 reps
Rest 1 minute

Flutter kicks: 3 x 20

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

4 rounds + 8 + 10

Yoga: session 1

Rest day on CF site, so making up my sprints

Afternoon:

Sprint 8: 8 x 30 sec @ 18.0 kph
Rest @ 8.5 kph
Total: 3.07 km @ 17 min.

Dropped the top speed and increased the "rest" speed. Increased overall distance by .02 km. Will see how rough it becomes as the rest gets faster.

"CrossFit Total"

Back squat, 1 rep: 160 kg / 352 lbs (PR 390 lbs)
Shoulder Press, 1 rep: 80 kg / 176 lbs (PR 195 lbs)
Deadlift, 1 rep: 180 kg / 396 lbs (PR 470 lbs)

Total = 400 kg / 881 lbs (PR 1050 lbs)

Not my best but not too bad, especially since (1) I'm not in a strength cycle and haven't done one in some time and (2) I backed off all three lifts so I wouldn't accidentally injure myself. With these "new" numbers I can gauge my future strength WODs better.

Yoga: session 1

Scaled main site WOD:

Three rounds for time of:
10 toes-to-bar
Row 200 meters with straight legs
10 burpees
Row 200 meters with straight arms

13:45

Flutter kicks: 4 x 16

Scaled from main site: (short on time)

5 Front squats x 60 kg
5 pull-ups
4 Front squats x 65 kg
4 pull-ups
3 Front squats x 70 kg
3 pull-ups
2 Front squats x 75 kg
2 pull-ups
1 Front squat x 80 kg
1 pull-ups

Flutter kicks: 4 x 15

Morning:

Yoga: session 1 & 2
Push ups: 1 x 30
Flutter kicks: 1 x 30
Squats: 1 x 30

Morning:

Complete as many reps as possible in 7 minutes of:
Burpees

58 reps

Yoga, session 1

Flutter kicks: 1 x 40

Afternoon:

Sprint 8: 8 x 30 sec @ 18.3 kph
Rest @ 8.3 kph
Total: 3.05 km @ 17 min.
MHR: 161

Scaled "Weston"

Three rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

30 min.

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Easy pace; 3 rounds + 400m

Sprint 8: 8 x 30 sec @ 18.2 kph
Rest @ 8.2 kph
Total: 3.01 km

hang power snatch:

1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
1 x 3 x 60kg(2)

power snatch

1 x 5 x 60kg

flutter kicks: 1 x 10 x 13

Sprint 8: 8 x 30 sec @ 18.1 kph
rest @ 8.1 kph
total distance 2.96km @ 17 min.

Sprint 8: 8 x 30 sec @ 18 kph
8.1 kph rest
total distance 2.92 km

flutter kicks: 10 x 12

Front Squat 1-10-1-20-1-30 reps

1 x 60 kg

10, 20, 30 x 40 kg

Flutter kicks: 10 x 10

Morning:

Yoga, session 1
push-ups x 30
flutter kicks x 30

Afternoon:

Sprint 8:
8 x 30 sec @ 18 kph
8 kph rest

SP:
1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
2 x 5 x 70kg (5, 3)
1 x 5 x 60kg

SP machine
1 x 10 x 10,20,30,40,50
1 x 3 x 60,70,80,90

Morning:

SQ:
1 x 10 x 10kg
1 x 5 x 50kg
1 x 5 x 70kg
1 x 5 x 90kg
3 x 5 x 220kg

Superset leg curl / leg ext.
1 x 10 x 10,15,20,25,30,35

Leg ext:
1 x 5 x 40,45,50,55

Have been very slack lately keeping track of my WODs on here.  Once again, lets see if I can make a commitment and tighten up my posting habits.

Morning:

Energy Lift Yoga: Sessions 1 (Awakening) and Session 2 (Centering) = 16 min.

push-ups x 25
flutter kicks x 25


Afternoon:

Sprint 8: 8 x 30 sec @ 18 kph
6x rest pace @ 7.5 kph, 2x rest pace @ 6.0 kph

Yesterday:

BS:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 c 110kg

Superset of single leg ext., single leg curl:
1 x 10 x 10
1 x 10 x 20
1 x 10 x 30

Today:

(morning)
SP:
1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
3 x 5 x 62.5kg

machine sp:
5 x 20 x (10,20,30,40,50)

alt. DB curl: (no rest)
1 x 5 x 4kg, 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg

(afternoon)
Sprint 8: 8 x 30 sec
recumbent, LV 7, RPM 145, MHR 162

BS:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x 70 kg
3 x 5 x 105kg

C2 x 2000m

Sprint 8: 8 x 30 sec @ 18kph
Rest at 7.1 (2.9km @ 16:30)

Yesterday:

BS:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 100kg

C2 x 1000m

Today:

Sprint 8: 8 x 30 sec @ 18kph
Bumped up the rest pace to 7kph vs 6kph.  Seemed a lot harder!

Yesterday:

I could still feel that my back wasn't ready for any heavy lifts so did slow sets of 10 reps on lat pull-down, from 10-60 (11 sets total), then C2 x 1000m.

Today:

Sprint 8: 8 x 30 sec @ 18 kph

Morning:

BP:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x70 kg
3 x 5 x 92.5 kg

DB curl: 3 x 5 x 18 kg

C2 x 1000m

Afternoon:

Sprint 8: 8 x 30 sec @ 17.5 kph

Yesterday:

BS:
1 x 10 x 10 kg
1 x 5 x 50 kg
1 x 5 x 70 kg
3 x 5 x 95 kg (tweaked back on last rep)

Today:

SP:
1 x 10 x 10 kg
1 x 5 x 30 kg
3 x 5 x 52.5 kg

Machine SP: 5 x pyramid up for 7 plates

One arm DB pistol press
5 x 1-5 kg

Sprint 8: 8 x 30 sec@ 17kph

BP:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 90kg

Alt. DB curls:
1 x 5 x 10kg
1 x 5 x 12kg
1 x 5 x 14kg
1 x 5 x 16kg
1 x 5 x 18kg
1 x 5 x 20kg

Morning:

DL:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 100kg
3 x 5 x 140kg

C2: 1200m

Afternoon:

Sprint 8: 8 x 30 sec @ 166.5kph

SP:
1 x 10 x 10kg
1 x 5 x 20kg
1 x 5 x 30kg
3 x 5 x 50kg

C2: 1100m

BS: (10kg bar)
1 x 10 x 10kg
1 x 5 x 30kg
1 x 5 x 50kg
1 x 5 x 70kg
3 x 5 x 90kg

C2: 1000m

Sprint 8: 8 x 30 sec @ 16kph

Morning:

DB snatch: 1 x 25 x 24kg
DB snatch (one side complete, switch): 1 x 25 x 10kg
DB snatch (hang, alternating): 1 x 25 x 6kg
C2: 2500m @ 11:15

Afternoon:

Sprint 8: 8 x 30 sec @ 14.5kph
Hamstring still feels good.  Ratcheting up .5kph each session until I feel it or I plateau. 

Morning:

DL: 5 x 10 x 60kg
Back ext: 5 x 10
Leg curl: 5 x 10 x 35
Alt. curl: 1 x 30 x 8kg
C2: 5 min @ 2:30 pace

Afternoon:

Sprint 8: 8 x 30 sec @ 14kph (easy pace to baby hamstring. 

Morning:

DBBP: 1 x 100 x 8kg
DB fly: 1 x 50 x 8kg
DB curl: 1 x 50 x 8kg

Afternoon:

Sprint 8: 8 x 30 sec
Recumbent, 4 x LV8 @ 152RPM, 4 x LV7 @ 154RPM

Morning:

DBSP: 3 x 40 x 6kg
Lateral raise: 1 x 100 x 6kg

Afternoon:

Sprint 8: 8 x 30 sec
Recumbent, LV7, 152RPM, 170MHR

Sprint 8: 8 x 30 sec @ 16kph

Dropped it down to see if I could complete all 8 without tweaking my right hamstring.  Almost made it.  Last 5 sec of last set I felt it.  Not sure what the deal is.  Guess I need to rest it a lot longer than I have been and then warm it up a lot more before attempting this WOD again.

Sprint 8: 8 x 30 sec, recumbent
4 x 150RPM, LV8
1 x 145RPM, LV8
3 x 150RPM, LV6
159MHR

Mentally broke during rep 5, falling off RPM goal, so lowered to LV6.  Probably should have only dropped to 7, but oh well.  Will see how it goes next time.

Morning:

DL:
1 x 5 x 60kg
1 x 3 x 100kg
3 x 3 x 140kg

DBSP: 3 x 35 x 6kg

leg curl:
1 x 25 x 30kg
1 x 20 x 30kg
1 x 15 x 30kg

Afternoon:

Sprint 8: 8 x 30 sec
Recumbent, LV 8, 6x 152RPM / 2x 145RPM, 164 MHR

Sprint 8: 8 x 30 sec
Recumbent, LV 7, 152RPH, 163 MHR

Yesterday:

DBBP: 1 x 100 x 6kg
DB fly: 3 x 12 x 6kg

Today:

DB snatch:
1 x 50 x 16kg
1 x 1 x 30kg

1 x1 x 32kg

1 x 1 x 34kg

1 x 1 x 36kg

Afternoon:
Sprint 8: 8 x 30 sec
Recumbent, LV6, ~152RPM, 159 MHR

Yesterday

DBSP: 3 x 30 x 6kg
Forward raises: 1 x 50 x 6kg

Today:

Back ext: 1 x 10, 1 x 15, 1 x 20, 1 x 25, 1 x 30
Leg curls: 1 x 12 x 5-30kg

Sprint 8: 7 x 30 sec @ 18.6kph
MHR: 163; tweaked hamstring AGAIN (last set)

Front squats: 1 x 100 x 10kg

Morning:

PC: 1 x 50 x 60kg (slow-ish and form)

Afternoon:
Sprint 8: 8 x 30 sec
Recumbent, LV 6, RPM ~158, MHR 169

A bit slack on posting, so a catch up.

Sunday:

Sprint 8: 8 x 30 sec on recumbent. Max HR 166

Monday:

DB SP: 1 x 100 x 6kg

Forward raises: 1 x 100 x 6kg

Tuesday (today):

GM: 1 x 100x 10kg

Back extensions: 1 x 30

Sprint 8: 7 x 30 sec @ 18.6kph

Dropped last set due to tweaks right hamstring

Yesterday:

Power cleans:
1 x 10 x 20kg
100 x 1 x 40-100kg @ 2.5kg increases

Today:

Sprint 8: recumbent bike; 8 x 30 sec @ 200 watts

Morning:

Sprint 8 (C2 rower)
8 x 30 sec ~1:33 pace; total 1256 meters

Afternoon:

Morning:

front squats: 1 x 50 x ??
DB lunges: 1 x 50 x 1kg

Afternoon:

Sprint 8:
4 x 30 sec@ 18.5kph (right ham tweak, so...)
4 x 30 on C2 @ 1:40 pace

Yesterday:

DB shoulder press:
1 x 100 x 6 lbs (only 60)
1 x 40 x 6 lbs

Alt. DB curls:
1 x 40 x 6 lbs

Today, A.M:

Good mornings: 1 x 100 x 10lbs ???

P.M:

Sprint 8: 8 x 30 sec @ 18.2 kph

Sprint 8: 8 x 30 sec @ 18.1 kph

front squats: 1 x 100 x 12 lbs

Morning
Power cleans: 1 x 1 x 50kg - 92.5kg
(increased by 2.5kg per set)

Afternoon
Sprint 8: 8 x 30 sec @ 18kph

Sprint 8: 8 x 30 sec @ 18kph

Good mornings: 1 x 100 x 8lbs

Yesterday:

DB bench press: 1 x 100 x 8lbs

Tabata push-ups: 8 x 5

Today

Sprint 8: 7 x 30 sec @ 18kph

Sprint 8: 7 x 30 sec @ 18kph

DB snatch: 1 x 100 x 8lbs

Knees got banged up last week jumping, so took some time off. Today I could still feel them being tight so kept the speed a little down.

Sprint 8
7 x 30 sec @ 16kph

DB Shoulder press: 1 x 100 x 8lbs

Squats: 1 x 100 x 10#

Sprint 5

Treadmill: 5 x 30 sec. @ 18kph

Thursday:

Power cleans:
1 x 1 x (20kg-100kg @ 2.5kg increments)

Friday:

Sprint 8
Treadmill: 4 x 30 seconds

Sunday

Squats: 1 x 100 x 5lbs

Yesterday

Sprint 8:

4 x 30 sec C2 rower

Missed a few days. Yesterday

Air squats
1 x 50
1 x 25

Yesterday

Shoulder press
1 x 5 x 20kg
3 x 5 x55kg

Today

Good mornings
1 x 5 x 20kg
3 x 5 x 62.5kg

Dumbbell rows
3 x 10 x 55lbs

Yesterday:

Front squats:
1 x 10 x air
1 x 5 x 20kg
3 x 5 x 62.5kg

Overhead squats:
1 x 15 x 20

Trying out Sprint 8 (30 seconds full out work, 90 seconds rest). Starting out with just 4 sets and will increase if I continue for any length of time.

Recumbant stationary bike x 4 @ level 10

Ouch!

Yesterday:

Power cleans
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 65kg
1 x 5 x 70kg
1 x 5 x 75kg
1 x 5 x 80kg
1 x 1 x 85kg
1 x 1 x 90kg
1 x 1 x 95kg
1 x 1 x 100kg

Yesterday's WOD:

Good mornings
1 x 5 x 20kg
3 x 5 x 52.5kg

Dumbbell rows
3 x 10 x 50lbs

Forgot to post this yesterday. Have moved my schedule to a semi-reverse cycle (not starting until noon and finishing around 9pm), so it's late when I come home and a bit tired. Anyway, from yesterday:

Front squats
1 x 10 x air
1 x 5 x 20kg
3 x 5 x 60kg

Shoulder press
1 x 10 x 20kg
3 x 5 x 50kg
1 x 25 x 20kg

Now that Tae Kwon Do is done and I'm not so beat down, I should have more energy and inclination to hit the gym again.  I tried posting yesterday but the new blogger controls don't seem to be iPad friendly.  I'll fight through it.  So yesterday:

Front Squat / Shoulder Press combo: 3 x 5 x 50kg

Good Mornings: 3 x 5 x 50kg

Power Snatch: 3 x 5 x 40kg

Today:

Power Cleans:

2 x 5 x 60kg

2 x 5 x 80kg

1 x 5 x 90kg

2 days

Forgot to post yesterday, so:

Morning:

2 hours TKD

SP:
1 x 5 x 20 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
2 x 5 x 52.5 kg

Shrug: 3 x 5 x 52.5 kg

Today:

Morning:

2 hours TKD ( included 45 min jogging)

GM:
1 x 5 x 20 kg
1 x 5 x 40 kg
3 x 5 x 50 kg

TKD

Havent posted in two weeks since we started a Tae Kwon Do program at work. So far it's mostly conditioning drills, like 1.5 hours worth! The last .5 hour is technique, etc. now that we're starting the 3rd week, I think we'll focus more on technique, so I'm going to hit the gym and running again.

Evening:

1 km run in vibram 5 fingers @ 10.0 kph pace = 6:00. Going to go slowly into this to get used to the shoes. From all the other people I know, seems it takes a little getting used to.

Bench

mobility

BP
1 x 10 x 20kg
3 x 5 x 52.5kg

Incline BP
3 x 5 x 52.5kg

Tabata push-ups:
11, 11, 11, 9, 7, 6, 5, 5 = 65

Seems those inclines did me in.

Evening run:
3.2km @ 12.4kph = 18:29

Missed days

Slacking on recording my WODs.

2 days ago:
FS
1 x 5 x 20kg
3 x 5 x 52.5kg

OHS
1 x 5 x 20kg
1 x 5 x 52.5kg
1 x 5 x 52.5kg (3)

Thrusters: 21, 15, 9 of 32.5kg

Ball plank: 1 x 10

Yesterday

PC, PC- PP: 20-70kg

Tabata row

mobility

warm up: 500m row

tabata: total 704m, avg. 1:53.6
Low: 87
High: 89
avg: 88

bench press

mobility

BP
1 x 5 x 20kg
3 x 5 x 50kg

Tabata push-ups
10, 10, 10, 10, 10, 10, 7, 6 = 73

KB high pulls: 21, 15, 9 @ 25kg

Ball plank: 1 x 10

deadlift

mobility

GM: 3 x 5 x 30kg

DL:
1 x 5 x 70kg
3 x 5 x 120kg

DB snatch:
3 x 10 x 30lbs

Ball planks: 1 x 10

shoulder press

Morning

mobility

shoulder press:
1 x 5 x 20kg
3 x 5 x 50kg

shrugs: 3 x 5 x 50kg

Turkish get-ups: 3 x 5 x 25 lbs

Planks on ball: 2 x 5


Afternoon

Run: 3.2km @ 10.2kph pace; 18:51

Front squats

Yesterday

mobility

front squats:
1 x 5 x 20kg
3 x 5 x 50kg

OH squats: 3 x 5 x 50kg

DB snatch: 3 x 10 x 25lbs

Planks on ball: 2 x 5

Shoulder Press

mobility

shoulder press:
1 x 5 x 20kg
3 x 5 x 45kg

Shoulder rehab:
3 x 10 x 9kg

KB swings:
3 x 33x 25kg

Planks:
1 x 8 x 5lbs

Squats

From yesterday:

mobility

front squats:
1 x 5 x 20kg
3 x 5 x 45kg

OH squats:
3 x 5 x 25kg

Slamball:
3 x 21 x 9kg

Planks:
1 x 7 x 5lbs

Behind the curve

Missed a few post. Catching up with what I remember...

Wed:
mobility

bench press
1 x 5 x 20kg
3 x 5 x 45kg

Incline bench press
3 x 5 x 45kg

Thrusters
21, 15, 9 of 22.5kg

Planks: 1 x 5x 5lbs

Thu:
Swim x 500m w/ 7 pushups, 7 flutters kicks

Swim

500m easy swim

Bench Press

mobility

BP:
1 x 5 x 20kg
3 x 5 x 40kg

Incline BP: 3 x 5 x 40kg

Thrusters:
1 x 21 x 20kg
1 x 15 x 20kg
1 x 9 x 20kg

Planks: 1 x 9

Dead lift

mobility

Good morning: 3 x 5 x 20kg

DL:
1 x 5 x 70kg
2 x 5 x 105kg

KB swing: 3 x 30 x 25kg

Planks: 1 x 8

Shoulder press

mobility

SP:
1 x 5x 20kg
3 x 5 x 42.5kg

KB swings: 3 x 21 x 25kg

Plank: 1 x 7

Front squats

Sunday morning (a bit late posting)

mobility

Front squats: 3 x 5 x 42.5kg

OHsquats: 3 x 5 x 22.5kg

Planks: 1 x 6

Back squats

Morning:

Yoga 10 min

Afternoon:

mobility
Probodx

BS: 5 x 3 x 110

2 x 10 x Plank work

Filthy fifty

Severely scaled...

1x25x:
Step ups
Jumping pull ups
Kettle bell swings (8kg)
Lunges
Push press ( 8# DB)
Thrusters (8kg kb)
Burpees
Double unders

No time and I was sucking :(

2012

So it's a new year. Over the last couple of months I've either been lazy or busy with work. The WODs I did do I failed to post and then of course there were a lot of missed WODs as well.

Going to hit a linear progression program in the mornings, starting ridiculously easy / light and see where it goes. I'll also start doing crossfit with Dymphna in the evening. I'll keep that scaled back too, at least until I feel I'm back into my groove. For today:

Morning:

mobility
Deadlift: 3 x 5 x 70kg w/ 1 min rest
Pushups: 5 x 5 w/ 1 min rest
Planks: 3 x 5 w/ 1 min rest

Evening:

Fran. 21-15-9 of
8lbs dumbbells, Jumping pull ups

My body comp didnt change much last year despite various diets and WOD types (or lack of!). I'm currently about 195lbs with 14% bodyfat My goal this year is slow steady progress on lifts and metcon times throughout the year. I don't doubt I'll hit some slack periods or plateaus, but it should be interesting.