Alright, here we go. Home sorta sweet home. Much to my confusion all weights are in pounds from here on in. It's been a great couple days back at it with some interesting results. My pull-ups suck and I have practically nothing of a kip, strength is way down but I'm just going thru the motions as sub max weights to get the feeling back, endurance is not too bad to start off with. It seems my strength and muscle endurance gives out on me before my lungs do so that's a plus. My recovery level and work capacity seem to be decent, I'm a bit sore but nothing debilitating and I feel fresh a couple hours after the WOD and a shot of espresso. Diets been good and have stayed within my guide lines and already I can see and feel a difference. The only thing that I worry about now is how fast my body weight has dropped over the past week. All in all I feel good. Feeling the way that I am with a healthy dose of Crossfit makes coming back home to this redneck filled frozen land makes it just much easier.

02/09/07
BW 153 - Post WOD
WOD Run 10k
5k row = 22:08.0@20
3k run = 17:02
2k row = 8:47.8@19
+ approx 5 min rest total between sets
52:57.8
I just wanted to get 10k done anyway any how. Rowing hurt but it was a hell of a lot more fun than running. Running long distance is borring. Rowing long distance just hurts.
No Core

02/07/07
BW 156
500 m rows 1 min rest:
1:59.9@23
1:57.4@24
"Jackie"
For time:
Row 1000m
45lbs Thursters, 50 reps
30 Pull-ups
Time 11:16 as RX'd
Row time 4:03.1@20, Thursters done in 10's and pull-ups just pathetic.
Ring Push-ups 3x5
Ring Dips 5x3
MU Thru's 5x2
Evil Wheel Fun
Stretch Circuit

02/06/07
BW 156
4 Rounds of:
25 Thrusters, 40lbs BB
Walking Lunges, 25 Steps
35 pull-ups
Time 25:15
3 rounds with 1 minute rest between sets:
5, 95lbs BP
5, 135lbs DL
Day 2 Core
Stretch Circuit

02/05/07
BW 71kg/157lbs
Squat 5x5
135/150/160/160/165
Cleans 3x3-95/105/110
MP 3x5-65/70/75
Weighted Pull-ups neutral grip 3x3-25/30/40
Day 1 Core