2 months of isolation....

And I am back on the crossfit kick to try and shred up for spring/summer.

Doing isolation and now back to this is NUTS. I completely forgot how intense crossfit is. Horrible time today. 18:34


4 rounds for time:

* 25 KB swings (53#/36#)
* 20 burpees

Abs - 30 ghd sit ups

alternating double tabata

I did not count for time, but i averaged about 12 minutes per set, so i would say i would be right around 36 minutes. not too bad for being out of it for 4 days.

today was

Alternating double tabata

* kb swings 53#/36#
* pull ups

count total reps for score

Abs - 40 ghd sit ups

basically 20 seconds KB swing, 10 second rest, 20 seconds pull ups, 10 second rest.

taking norms advice, i found my buddy eric to take 8 minutes out of his work out to count and time for me, and push me, which almost made me feel like i was at a crossfit work out. at least how i envision them.

16, 10
11, 11
10, 10
8, 10
7, 9
6, 8
5, 9
7, 10

total: 147

bad paul

i took friday off, cause of some reason, and then monday i was living in the DMV

so today i will do

3 rds. for time:

* 95#/65# OHS 15reps
* 15 L-pull ups
* 95#/65# split jerks 15 reps
* 15 KTE's
* 95#/65# hanging squat cleans 15 reps
* 15 back extensions with 25# weight

and then mondays was 5k run and 5k row, but since I do not have a row machine at home, I am just going to run a 5k with the dog after the crossfit for today.

Shouldn't have had humus before hand

Jt was done in 14:07 but I feel sick as hell, probably going to throw up when I get home. Maybe I will video tape it

JT

21,15 & 9 rep. rounds of:

* handstand push ups
* ring dips
* push ups

Abs - 40 hip extensions

I was pretty pleased doing nicole, good work out, thought i got interrupted doing her, because when i was walking back and forth people would ask me for a spot.. well only once, but it took a minute and slowed me down a little.

7 rounds + run, 21:46
22, 18, 16, 16, 16, 12, 19

'nicole'

'Nicole'

A many rounds as you can do in 20 min. of:

* 400m. run
* Mx rep. pull ups (note # of pull ups for each round)

Abs- 40 GHD sit ups