Routine #1 - Complete for time

• Row 325m (0.2miles)
• 20 Push Press, 105lbs
• Row 325m
• 15 Push Press, 105lbs
• Row 325m
• 10 Push Press, 105lbs
• Row 325m
• 5 Push Press, 105lbs

Time – 11:47

Routine #2 – Complete 21-15-9 for time of

• Hanging Power Clean, 105lbs
• Pullups

Time -7:06

Wednesday (Gym Day) —

Routine #1 – 5 Minutes per station of Super Sets for max reps each

• Bench Press, 185lbs and Pullups
• Deadlifts, 185lbs and Handstand Pushups
• Squats, 185lbs and Sots Press, 45lbs Olympic Bar

Routine #2 – Complete 21-15-9 for Time of

• Kettlebell Swings, 1.5 pood
• Pullups

Time – 4:03

Thursday (Today) —

Routine of the Day – Complete as many rounds in 20 minutes of

• 0.2 mile Row/0.1 mile Row (alternating, equals 500m per 0.3 miles)
• 25 Pushups

Managed 10 Rounds + 0.2 mile (total 1.7 miles rowed over 13:20, and 250 pushups)

I split the rowing up into 0.2 miles and 0.1 miles because I wanted to do 250m (0.15 miles) a round as per the Crossfit.com routine, but unfortunately the rower I own only does increments of 0.1 miles. Splitting it up between 0.1miles/165m and 0.2miles/325m per round seemed to strike a nice balance… But maybe I over complicated the workout? Either way a really fun and sweat inducing workout.

Warm Up – 5 Minutes of Rowing, for distance, 4x resistance

• Distance – ~0.5 miles

Routine of the Day (taken from Crossfit.com) – Complete as many rounds in 20 minutes of

• 18 Box Jumps, 20″
• 15 Toes-to-Bars
• 12 Pullups

Managed 7 Rounds, + 6 Toes-to-bars

Cash Out - 5 Minutes of Rowing, for distance, 6x resistance

• Distance – ~0.6 miles. Helps if you put the pedals on the right way. Had them upside down the whole time…

One of the gifts I received this year was a Free Spirit Magnetic Rower. It is a bit different then the ones at the gym I am used too, but it seems to do the job well enough. The level of tension is much higher then the air rowers, but it feels a bit small for me. I will probably get used to it the more I use it.

I took it for a spin for todays workout.

Routine of the Day – Row, 20 minutes for distance.

Obtained 1.9 miles (3.0 km, ~410kcal), at maximum tension (8x). I am going to try it at 4x next time to see how it affects the overall speed and calorie output.

The silver suit beside it is a suana suit. Really gets the sweat flowing. Gross.

Routine of the Day (From Crossfit.com) – Complete for time

• 10 Muscle Ups
• 100 Push Press, 70lbs
• Row, 1000m

Time – 11:03. I think I could have easily shaved off 45 seconds if I did not have to run to the gym’s second floor for the rowers and switch rowing machines because the first one I grabbed was busted.

Routine #2 – 30, 20, 10 of Lunges, 70lbs barbell

Routine #3 – Squats, 135lbs (6, 6, 4). Went for range of motion rather than heavy load.

Routine of the Day – 10 Rounds for time of

• 5 Burpees
• 5 Dands/Chinese Pushups
• 5 Alternating Lunges (completing left and right switch counts as one rep)
• 5 L-Pullups
• 5 Squat Thrusts

Completed in 18:31, with 20lbs training vest.

Absolutely destroyed me.

Routine of the Day – Row, 5KM

Time – 22:26

Still reaching for that below 22:00 minute goal. It may seem a long way off from the current time, but I know its possible. Just going to take a lot of rowing… Lots of rowing.