09/30/05
Location: Flex Fx
Session Start 4:50
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time 23:27
Stretch Routine #3 12:30
Focus work:
Handstands 0:30/0:30/0:45/1:00/1:15
Pull-ups 18/9/15
Session End 6:01
Comments
A day behind on this one.
A solid effort and pretty good session. The runs were done outside the gym using my pedometer as a distance gauge. I'm sure that thing isn't set right; those runs felt longer than 800m, going to have to get down to the track to calibrate it as best as possible. The back extensions were all unbroken and the sit-ups were pretty solid. For the sit-ups I staggered a mat on top of another mat, with my butt on the lower one and back on the upper level. A bit cheesy and made it a little easier but I managed to get some good speed and power going. Handstands are coming along great and managed a solid 1:15 hold. This 5 minutes a day plan is paying off.
Day Pull-up Total: 115
Day Handstand Total: 5:00 min

09/29/05
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Had to miss this one due to going out for dinner with work. Will do it on 09/30/05. Kept the food clean during dinner, eating the roasted chicken and this weird breaded zucchini which I removed the bread from. Should have probably of eaten more if anything.
Day Pull-up Total: 43
Day Handstand Total: 1:00 min

09/28/05
Location: Flex Fx
Session Start 4:51
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Total Rounds: 19 w/ 3 seconds left
Stretch Routine#2 13:00
Extra: C&J 115 x 1 x 8 w/ 20-second handstands during rests
Session End 6:00
Comments:
Solid effort on the WOD but I didn't get 20 like I wanted. I don't know if I just screwed counting that one time I got 20 or something, but I just can't to get it again. I'm thinking that I need to get back to practicing push-ups all the time, as they really held me back. By the 8th round I had to break them up into 2 sets whereas everything else was unbroken.
Handstands felt really good today, as did my stretch. I’m already noticing huge improvements flexibility even with just a 15-minute session after each WOD. I’m thinking though that I might need to throw in another upper body stretch. Lower body feels great though.
Resolution: 5 sets of 11 push-ups every morning to start with and then increase it from there.
Day Pull-up Total: 138
Day Handstand Total: 5:00 min

09/27/05
Location: Flex Fx
Session Start 4:54
Crossfit warmup x3 Pull-ups 12/12/12 Dips 8/8/7
WOD Front Squat 3-3-3-3-3-3-3-3-3-3
135-3
145-3
155-3
165-3
170-3
175-3
185-3
190-3
195-3
200-3
Stretch Routine #1 Time 13:30
3 rounds for time of:
45lbs C&J, 5 reps
7 pull-ups
30 seconds handstand
Time 5:05
Session End 5:55
Comments: A solid session done is good time. The front squats felt good and I'm pleased with what I pushed. Handstands are coming along ok, gotta keep going at them though.
Day Pull-up total: 110
Day Handstand total: 2:00 min.

My first post how exciting; I figure I should start out by just posting my current stretch routines that I’m trying to remain consistent with.

Edit 09/30/05: Added Bicept/Delt Stretch and Front end Alignment stretches to routines 1 & 2.

Stretch Routine 1: Static
2 rounds - 30 second hold
External Rotator stretch
Behind the Back Thing
Bicept/Delt Stretch
Front end Alignment
Hip stretch – both legs
Quad stretch
Pike
Splits

Stretch Routine 2: PNF
2 rounds, 3 sets, 15 sec hold w/ 20 sec rests
External Rotator stretch
Behind the Back Thing
Bicept/Delt Stretch
Front end Alignment
Hip stretch – both legs
Pike
Quad stretch
Splits

Stretch Routine 3: Mix
3 Rounds
Leg Raise Holds 3 positions, 15 sec
Overhead Squat stretch, 30 sec
Shoulder Dislocates 8 reps
Back Bends, 30 sec
Squatted leg presses, 30 sec
Chest/Shoulder stretch, 30 sec