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.

Sunday -

Routine of the Day – Complete for time, 40-30-20-10 of

• Bench Press – 135lbs
• Deadlift – 135lbs

Time – ~20 minutes (no stop watch this time)

May be a bit on the light side, but the high volume of reps left me nice and sore the next morning

Monday -

Routine of the Day - (Taken from Crossfit.com) Complete for Time, 5 Rounds of

• 20 Pullups
• 30 Kettlebell Swings, 1 pood
• 40 Box Jumps, 20″ (Subbed for Double unders, not enough room in the basement for a skipping rope)

Time – 17:03

Doing static holds and slow motion repetitions was a shock to my muscles. I think that my body is used to short burst of intense exercise so I really struggled with these.

Routine of the Day – Complete 4 Rounds of

• Pullups – Hold middle and top position of the rep for 3-5 seconds. Go from middle to bottom to middle as slow as possible.
• HSPU – Hold bottom, middle and top position for 3 seconds
• Pushups – Hold Middle and bottom position for 3-5 seconds each. Go from middle to top to middle slowly.
• Squats – Hold squating position for 10-20 seconds, rep out the squat as slowly as possible going back into squat position
• GHSU – Hold middle (planked straight out) for 5 seconds, hold bottom for 5 seconds, back to middle hold, then to top and right back to middle (most of these reps should be held in the middle position)

After the 4 rounds of holds are done, complete 1 round of max reps of each exercise. Any pause during the repetitions, no matter how brief, terminates the exercise.

• Pullups – 12
• HSPU – 7
• Pushups – 18
• Squats – 34
• GHSU – 13

The squats were the worst.

Haven’t done this is a couple weeks. Time to see if I have improved at all…

Routine of the Day - 5 Minutes per exercise for maximum reps

• Pullups – 75 reps (PR! Next goal is 80)
• Pushups w/ 20lbs vest – 110 reps (PR! Next goal is 115)
• Squats w/ 20lbs vest – 162 reps (PR! Next goal is 170)
• Ring Dips – 60 reps (PR! Next goal is 65)
• Burpees – 58 reps (first time doing this, next goal is 60)

Compared to this. I may drop HSPU’s for burpees from hear on out.

Taken from Crossfit.

Routine of the Day – Complete 3 Rounds for time

• 15 1-arm kettlebell Squat Snatch, right, 1 pood
• 15 Glute to Ham Situps
• 15 1-arm kettlebell Squat Snatch, left, 1 pood
• 15 Toes-to-bar

Time – 12:03.

Routine of the Day – Complete as many rounds in 25 minutes of

• 5 Wall Climbs
• 5 Rope Pullups
• 5 Turkish Getups, left, 1 pood
• 5 Turkish Getups, right, 1 pood
• 5 Push Press, 80lbs

Completed 6 rounds and 5 rope pullups.