100 Squats
2 Muscle ups
80 Squats
4 Muscle ups
60 Squats
6 Muscle ups
40 Squats
8 Muscle ups
20 Squats
10 Muscle ups

17:38 minutes

Today's workout was:

Five rounds for time of:
12.5kg dumbbell each side, walking lunge, 10 alternating steps
15kg dumbbell, swing, 15 reps
14:29 minutes

This completely smashed me! My legs were so wobbly, especially during the walking lunges. It's a good thing that the workout killed me since the only reason why I decided to go today was because of the amount of ice cream I had eaten before hand. Still have a cold but it feels good to be pumping hard at the gym.

Today's workout:

Fran
21-15-9 reps for time of:
25kg Thrusters
Pull ups

8:41 minutes

Yesterday's workout:

Shoulder Press 1-1-1-1-1-1-1 reps
20, 25, 25, 25, 27.5, 27.5, 27.5

Slowly regaining my form. Woohoo!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

10, 4, 6, 7, 3, 4, 4, 5
15, 17, 17, 10, 9, 11, 10, 10
9, 11, 10, 7, 8, 7, 6, 8
15, 18, 17, 18, 17, 11, 14, 14

Total: 332

Yesterday's workout:

Deadlifts 3-3-3-3-3-3-3

Stuck to 40kg for all sets since I'm still not 100% yet.

Tuesday's workout was Nate but, instead, I did a skills day on muscle ups and HSPU.

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Yesterday was dragon boat training. I thought it was going to be a killer session and it ended up being so fustratingly boring.

Back to the gym today and it felt awesome!


Today's workout:
Modified Mr Joshua
Three rounds for time of:
400m row
30 GHSU
40kg Deadlifts, 15 reps

Easing back into it, especially since my lower back is still not 100% which makes deadlifting a bit hard to do.

Yesterday's rowing sessions was one of the best yet with a killer endurance session.

Feels good to be easing back into training.

There's just something about Christmas that I absolutely love! Buying gifts for those special to you is probably the best part. The next best would be walking through Myer, during lunch hour in the city, and witnessing people purchasing gifts for their loved ones.

Most of my Christmas shopping is complete and I should be done by this evening. This weekend, although it'll be another busy one, my sister and I have got to get all the Christmas food plans out of the way. And I've got to force her to put the tree up. Ha!

Lunch break.

Workouts to complete:

* "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

* Clean and Jerk 1-1-1-1-1-1-1 reps

* Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

* Rest day

* For time:
100 squats
2 muscle-ups
80 squats
4 muscle-up
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

* Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

* "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

* Rest day

* Shoulder Press 1-1-1-1-1-1-1 reps

* "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

* Deadlift 3-3-3-3-3 reps

* Rest day

* "Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

* "Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Back problems go away already!!! Being in the office five days a week doesn't help either. It's so fustrating that I have to wait until the weekends to be able to see my chiropractor.

I strained my lower left back muscle last Monday at dragon boating so I haven't been able to CrossFit properly. Will be giving it a rest until next week.