4/21/08 --> 4/25/08

[intrnal]

Crossfit Log for 4/21/08 --> 4/25/08
I am loving it. I have already increased strength and changed shape since I started. Read more for a breakdown of everyday's workout.

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4/21/08
Warm-Up
Time to get the hips stronger:
I. Front squat 5-5-5-5-5 reps.
Work on Front squats if flexibility/depth is an issue.

Worked up to 70# Max

II. “Bonus”
Ten rounds for time
10 Kb swings
10 Knees to chest

Time: 7:55 Rx @ 12kg KettleBell.
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4/22/08
Warm-Up

“Nancy”

I. Weighted pullup 7×1
Work up to a max and do a few heavy singles.

Max BodyWeight + 15#

II. “Nancy”
Five rounds for time of
400 m Run
15 Overhead squat @ 15#
Time: 13:18
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4/23/08
Weightlifting class
1. Work up to a max Tuurkish GetUps = 30# Dumbell
2. Jerk warm up
3. Split Jerk Practice @ 15#
4. Squat 3×5 @ 45#
5. Metcon:
Three rounds for time
15 Metball Squats
15 Ring pullups (1 round as ring pull ups, 2 rounds as inverted rows)
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4/24/08
500m row
50 pushups
50 situps
50 squats
500m row

Time: 12:22
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4/25/08
"A moment of Zen"

I. Deadlift 3-3-3-3-3 (worked up to 104#)

II. Breathing Ladder 1->20
Pick an exercise: KB swing with 12kg KettleBell.