Crossfit WOD

5K Row

Got lucky w/ this one. I hit the gym and forgot some tunes of course but still got after it. I Warmed-up easy w/ 10 minutes on the Treadmill and then threw in 10 Clockwise 12# MB Circles, 10 20# DB Swings, 10 12# MB Russian Twists, 10 20# DB Swings, 10 12 # MB Russian Twists, 20 Db Swings & 10 Counter-Clockwise 12# MB Circles. Next I hit 5 120# Gravitron Pull-ups. Then I ripped 5K on the Rower in 21:14 my first sub-22:00 time in 3 years. I cracked around 3500m but held on to a good time.

C2 Rower Workout

Back to the Rower. With my knee @ 80%, I'm still laying off running unless it's a race. I did 35:00. 10:00 WU/8x1:00hard+1:00easy/10:00 CD. I got 8022m in for probably my longest Row ever. I want to build up to 10K. GNR did me right as I gotta crank tunes to row.

C2 Rower Workout

30:00 on the C2 w/ some loud GNR. Got 6689m done. My knee felt the best in a month so I think I might be around the corner on it.

C2 Rower Workout

Hit the gym for 5k on the rower in 22:49 threw in some 1 minute intervals for minute 15,17 & 19.

Matt Stafford--one of my favorite Dawgs!

Matt Stafford didn't win an SEC title but did about everything else and now he's just pure NFL Macho! Check this!

Hopper Deck Workout

After shovlin' snow in the morning, I drew Queen of Spades: "Cindy"
20 minutes as many rounds as possible (AMRAP)
5 pull-ups
10 push-ups
15 squats

I scaled it down to 15 minutes and swapped in 30# DB shoulder presses and hit 11 rounds w/ about 12 secs to spare. It was fully because Spencer kept trying to crawl under me during the pushups and during Round 8 I collpsed on him and rolled over on his tail and he ran off and watched the rest of the workout from the doorway. He forgave me and wanted to lick my face during recovery at the final bell.

Hopper Deck Workout

Ace of Hearts: JT
another hero workout I scaled down
JT
For Time:
21-15-9 reps
30#DB Shoulder Press
Chair Dips
Pushups

I finished in 5:13 and seriously doubt handstand pudhups in my near future.

CFE Workout

12 minute Time Trial on Concept2 Rower
I rowed 2942m in 12:00. I really wanted to go over 3000 but I cracked after 8 minutes and limped the rest of the way in.