Crossfit

Dirty 30 Cardio Mix * 1/4 mile run or 500 meter row or .75 mile bike [row] * 30 kettlebell swings [20 kg] * 1/4 mile run or 500 meter row or .75 mile bike [run] * 30 pushups * 1/4 mile run or 500 meter row or .75 mile bike [run]

Double duty tonight. I did Bootcamp with the Magistra, and then I did some front squats from the CrossFit WOD. Double tabata sprints 10 rounds * 40 seconds running, or rowing, or bike [row] * 20 seconds rest * 20 seconds pushups * 20 seconds situps * 20 seconds rest Then the squat workout was

5k run or 10k row for time. I selected rowing, because I hate running. I think that I spent most of my time trying to figure out what was an efficient way to row, so my last 2500m or so was actually the fastest. Might be interesting to try again

Eccentric Pullups Pullup as normal, then lower slowly to a count of 5. Long rests between sets. 5-5-4-4-3-3-2-2-1-1 Count is number of seconds on the last rep you can hold your elbows and shoulders at 90 degree angles. Dessert was 30 wallballs, 10#. Count 15 seconds.

Statue of Liberty March, which is pretty much what it sounds like. You huck the weight up and hold it over your head with one arm 3 rounds * 15 kettlebell swings [16 kg] * Statue of Liberty March right arm 70 m [16kg] * Statue of Liberty March left arm 70 m