5k

Ive been craving to row 5k for awhile now and was pumped for it this morning, did it in 22:50 something seconds forgot that last digit, last time i did this was awhile ago and was just over 23:minutes so not bad. Did it on level 7, gave me the itch to start rowing allot more again like i used to.
Definitely helped to have my Ipod on and get into a zone.

did a circuit of GHD sit ups and push ups and some more of that with Jen.

Now I'm finally feeling tires from this trip and i feel wiped out, been taking Naproxen lately causethe shoulder is hurting feeling the swelling which doesn't give me much range of motion.

I still need to work on overhead stuff as much as I'm paranoid to get injured more, just gotta stay light.

day before yesterday

Running and sprints for 20 min

some pushups and squats and sit ups for 5 rounds of 5 10 15

Today

5 mins
30/30 sprint as hard as i could felt like i was gonna vomit ( had lots of banana bread and chocolate the night before ) lol

did some light Back squat with push ups inbetween

10x10 with 55lbs

10 push ups in between

I still dont know how people workout in regular gyms and stand around waiting for the next set, i caught myslef a few timess doing that and just reminded me how good Crossfit is, i have just been trying to keep my heart rate up and doing whatever i can while ive been here.

Today

Noticed 2 rowing machines in the gym today with some kb's, i did:

1:1
2:1
3:1
4:1
5:2
4:1
3:1
2:1
1:1

row:rest

did some ab work and that about it, still sore from other day.

Been busy lately,
yeaterday, went to local gym and was mad that i had to pay for child care, thought it was included ( my frugal friend is rubbing off on me..wink wink)

Did 20 min run on Elliptical slow witha few sprints in there, then
did SP havent done that in a long time.

SP
45x10
50x5
55x5
60x5
65x5
70x3
no maxing out on this (feeling it today)

BS
45x10
95x10
105x10
125x5
135x5
155x5
175x3
stoped there cant max out not allowed to drop wieght in gym and its not very spacious

Fro some reason i wanted to do SUMO DL HP

only used 65

3x10 and in between did Push ups

i hate these sdhp but i love the way it makes me feel, defenilty a full body workout, and im trying to work on the thigns i hate the most. Sore today, gonna get a CFE in tonight and hoping to check out the Local CF here.

DL
5x5

135,155,175,195,205

3 rounds of
fs 65# x15
10 push ups

20 min running interval, really small gym but has day care and bumper plates, still hard to concentrate and go heavy and get meean, the bars were horrible kept cutting me and could hardly keep a grip on them.
Would have liked to do HPC

Ok so yesterday I obviously didnt workout, butaafter 2 flights with 2 little girls, my mind and body were done, I have no other words, well actually id rather do FRAN x2 (reason is cause after the cert im terrified of Fran) than travel with kids. Oh didnt help that my second flght AC wasnt working.

Today im tired but im headed to my old gym tonight to get a workout in, i defenitly wont be able to sit around because im itching to do something, i just cant sit anymore, i have been doing some squats and pushups around the house here and there, at least theres a treadmill and bike here at my moms house.

Couple of days

yesterday was a rest day but i did take advantage of not having the kids around, did 20min running on mill doing HIIT, really gotta push myself on this one, day before I did rack pulls and felt great I'm still hurting from that.

Ive been frustrated the past 2 weeks with my nutrition, Ive realized i need more calories because the lack of it is leading to me raiding the pantry.

The good news is my numbers on the scale haven't gone down but my Body fat has gone down dramatically from 32% to 26%, the lowest BF Ive ever been was 15% so i think I'm doing pretty darn good. I'm going back to my old gym back home and they have day care now so i will be making the most of that, hopefully this time ill make it to the local Crossfit gym in Ottawa.