It was a burner this morning.

100# thruster x 10
pull-ups x 30 (90# grav)
Run 400m

50# thruster x 30
pull-ups x 20 (110# grav)
Run 600m

20# thruster x 50
pull-ups x 10 (130# grav)
Run 800m

Had to modify weights down on the thrusters and used the gravitron for the pull-ups, but at least I finished the whole thing.

Four rounds of:

- Run 400 m
- 30 back extensions

Felt the back extensions on the first set. Began cramping pretty badly on second set. It was bad enough that I was not running properly, so I subbed good mornings for the back extensions on the last two sets.

"Cindy"

5 pull-ups
10 push-ups
15 squats

Repeat for 20 minutes.

Subbed 27# overhead press for the pull-ups since my arms are burned from yesterday and I don't want to risk injury. Finished 15 rounds.

21-15-9 reps of ( Read more... )

Took Saturday and Sunday off. Really hurt my quads on Friday morning's workout. I could barely walk up a flight of stairs all weekend. This morning I just warmed up and rode the elliptical for about 25 minutes. I'll do today's Crossfit at the noon TKD class.

Second day on the Crossfit plan ( Read more... )

The school moved to a new location. It's been closed down the past 2 1/2 weeks. So, I'm definately feeling like a blob right now. The new place isn't too bad. I'll have to wait and see how it all works out. The good news is that I think it'll be easier to do the Crossfit workouts at the new place ( Read more... )

What are your initials- DAG ( Read more... )

I taught the noon class yesterday. We worked a lot of kicking and punching drills on the pads. There were three of us, so the odd man out worked on either the heavy bag, the double ender, or the speed bag. That took up a pretty large chunk of class time. We went over some forms very briefly, then into our fitness ( Read more... )

Attempting to get back on the program, but my back is not wanting to cooperate at all. I've been going to the chiropractor off and on for about 2 months now. I just started going to a massage therapist as well. So, hopefully they will get me straightened out. The problem is the muscles in my back and shoulders. From all my tension and from old ( Read more... )