January 7, 2008

4 pull-ups

January 6, 2008

AM Swim

WWU Rec Center

8 x 150' Sprints (most every min on min till speed got too slow)

PM CrossFit

JoGo WOD

4 Rounds for time of:

40 Air Squats

30 Ab Mat Sit-ups

400 m Run

13:49

Then Tabata Pushups

Score: 12

January 5, 2008

AM CrossFIt
JoGo

Front Squat 5x
45#, 95#, 135#, 185#, 205#

Was robbed of doing a proper front squat workout due to time constraints of JoGo programing.

JoGo WOD
30" Step ups
Burpees

PM Strength
JoGo

Front Squat
45# x 8
95# x 5
135# x 5
185# x 5
205# x 5
215# x 5
225# x 2
225# x 4

January 4, 2008

Other than hours of mudding and taping, and about a mile of running, 

Rest Day

Inspiration:
Video

Video2

January 3, 2008

AM CrossFit

WWU Rec Center

3 rounds of:

21 Burpees

21 x 185# DL

21 Pull-ups

20:00

My cardio SUCKS right now :(

January 2, 2008

PM CrossFit

JoGo

Tabata (cumulative)

Row: 72

Thruster, 45#: 63

SDHP, 75#: 43

Box Jump, 18": 56 (4 rounds)

Had to stop: Back issues. Felt like hell afterword. First metcon in about 2 weeks.

January 1, 2008

Rest