2012/02/04 – Row

Decided to do some cardio today. It’s been forever since I hit the erg machine, and it shows.

• WOD:
• • For time, row 5km

My time was a snails pace 22:50.08. Ugh. But at least I have a benchmark for 2012.

2011/12/06 – Row & Pushup

Weigh-in @ 177#

Today’s workout:

• Warmup:
• 50 situps
• 50 cross situps
• 30 crunches (10 left / 10 centre / 10 right)
• 50 romanian twists @ 10#
• 3 x 10 assisted pull-ups @ 70# / 10 air squats
• Workout:
• 20″ AMRAP adapted from the December 3 2011 crossfit.com WOD:
• Row 250m / 20 push-ups
• Managed to do 9 reps + 200m row.  After the 5th set had to drop to my knees for push-ups though
• 3 x 10 neutral /10 inner /10 outer curls @ 15#