Back for more in 2008

After a nice long break for some Combatives-induced shoulder injury and a little Xmas pneumonia, I'm getting back on the CrossFit saddle.  Nothing like starting over from what feels like zero again.  Oh well, at least the gains are fast with CF.

SUNDAY 010608

"Tabata Something Else" (round robin)

   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.  

(I did one interval of each exercise and rotated to a new exercise during every 10-second rest period-knowing that jumping into a full 8-round Tabata interval for any exercise would wreck me.)

Made it through 7 full rounds before HR spiked above 180 and form went to doo-doo.  Thought it was 8 but the GymBoss said only 28 intervals completed not 32 and I couldn't bring myself to start again...

Pull-ups 10-10-10-10-8-8-8

Push-ups 10-10-10-8-11-11-9 (smoked)

Sit-ups 10-10-10-10-10-10-10

Squats 15-15-15-15-15-15-18

SATURDAY 010508

Rest Day (Thighs and butt still smoked from squats and deadlifts on WED-neck still sore???)

FRIDAY 010408

Rest Day

(Butt and Thighs sore from squats and deadlifts on WED-tweaked my neck during THUR workout???)

THURSDAY 010308

CFWU

Treadmill work

1.5% grade - WU 7 min at 10-min mile pace - 7 min at 7:30-pace - 5 min at 12-min pace cool down (2 miles total)

WEDNESDAY 010208

Sorta' CrossFit Total

Squats Press Deadlift 5-5-5-5-5-5

Squats 135

Press   65

Deadlift 155

Going to do one of these exercises every MWF after PT to increase my strength via Starting Strength.  M-Squat, W-Press, F-Deadlift increasing by 5-10 pounds every week until I get near a 5RM...