REST

I am trying to make Sundays always a rest day but we will see..,

Crossfit closed!

Closed due to turkey day wknd

Butt kicking session

did 1000 meter row, as warm up
then 3 round for time:
20 Push Press (unsure of weight)
20 box jumps
20, 20lb kettle ball swings

finished in 16:49...this kicked my butt, but i did have some of my best box jumps so far...tried not to think about it and just pushed through which made them go a bit smoother i think

row, row, row....

rowing intervals
10 intervals of 125m, as quickly as you could
40 sec rest b/w
first one was 31.8 sec, last was 34.2
started to get tired after the first half
about 12 min total

Icey roads...

Roads were really bad from snow/ice so no crossfit today!

Back from the dead!

first day back at crossfit since 12/7 when I worked out in Florida because I have been so sick
did 5 rounds:
dead lift, 5x, unsure on weight will have to check
10 burpees
8:03 time

Really sick with the flu!

I was very sick, so I was unable to do Crossfit the week of 12/8/08 through 12/14/08

On Vacation Still

On Vacation in Florida so went for a little run/walk...
30 min total
1 min warm up walk
then 1min on, 10 sec walk up to 60 sec
then ran another 1:00, rested 2 min
ran another min, was really starting to get tired, rested another 2 min, then ran 1 min, then rested 1 min, ran last min-walked 1:00 at end
was too tired so had to increase rest period, esp since the breaks were so short at first, and my pace was faster in beginning

Heading to the sunshine state!

Leaving for vacation in Florida, returning late Monday 12/8/08

Preparing for Florida

Cannot make it to Crossfit tonight, still have to pack and get ready for my trip!

REST!

I am really tired and sore from the last several workouts!

Post tabata hell

1000 M row
then 3 rounds, 15-10-7 reps
dead lifts @ 50% of 1 Rep Max (max was 125)
box jumps, 12 in
shoulder push press (with maybe 60% of 1rm?)
finished 13:08
- the box jumps and rowed killed me the most, was so tired from tabata the night bf that my body was exhausted and it was difficult catch my breath

Meet Tabata!

tabata 8 rounds, 20 seconds per round, 10 sec rest bw rounds of same exercise, then 1min rest bw different exercises
scalable to individual in that you want to do as many as you can so but a number that you can consistently repeat and not burn out 1/2 way though...
air squats:10 (did 11 every set except 2nd to last)
sit-ups:8
push-ups:5
row:4
score is 27
was pretty tired, hard workout
josh did pull ups too which i think i could have done but herb did not inc in my tabata so I did not argue!