02-04-14 5K Row

5K Row

28:04.4 min

Damper setting 4, ~23-25s/m

02-03-14 Rowing sprints

Rowing sprints:

2000m, 11:08m

500m warm up, alternating 250m sprints (27-28s/m) with 250m rests (23-24s/m); damper setting 4

01-29-14 CrossFit

From main site:

For time:
15 thrusters (33#)
21 SDHP (33#)
12 thrusters
15 SDHP
9 thrusters
9 SDHP

10:30min

Went light as I'm still pretty sore. Need to write up a better warm up that I do every day- I tend to want to just jump into the workout without enough warm up and stretching.

01-28-14 Rest Day (rowing)

30 min row

4711m, ~23s/m, damper setting of 2

01-27-14 CrossFit

From main site:

15 min running clock (I set the timer for each section)
1 min squat
2 min DUs (pushups)
3 min pushups (DUs)
4 min back extensions (Good mornings, 33#)
5 min pullups (black, green bands)

23, 17, 19, 38, 30 = 127

Swapped DUs and pushups so I would have more time with DUs as I had to do them all S, S, D, miss. Pushups were all snaking.

01-26-14 CrossFit

From main site:

For time:
Row 500m
50 GHD situps (sub AbMat situps)
Row 1000m
30 GHD situps
Row 2000m
20 GHD situps

25:48min

Felt good to get back into rowing. Did 23-25s/m throughout.

12-10-13 CrossFit

3 RFT: (2 RFT)
30 jumping lunges (regular lunges)
20 box jumps (12")
30 air squats

16:29 min

Did just 2 rounds as my legs were complete jelly. Need to figure out a better warm up- I suck at doing it on my own.