It has been too long. It has been almost 10 months since I last posted a workout. I did work out sporadically here and there, but nothing consistent, and nothing of merit worth recording.

But I'm starting to get back into working out regularly and posting it here for accountability and merit.

Today I did a 40 minute workout from Lauren Brook's Ultimate Body Sculpt Vol 1 dvd. It was hard... and I am so sore because I have allowed myself to get so out of shape. But it felt good, and I feel accomplished just because I finished.

Starting to read Dr. Gott's No Flour No Sugar Diet book

Tuesday 10192010

One of Jerimiah's 6am class members' birthday was today. And of course he made up his own customary birthday WOD. It was one of the hardest I've ever done, but I'm proud of myself for not quitting. I'm also thankful for the trainers at CrossFit Tulsa, and the other class members who support me and each other. It's a great group that pushes each other to not give up.

"Decker"

D - 1 Round Diane
21 Deadlifts (225#/185#)
21 HSPU

E - 1 Round Elizabeth
15 Squat Cleans (135#/95#)
15 Ring Dips

C - 1 Round Cindy
5 Pull-ups
10 Push-ups
15 Squats

K - 1 Round Kelly
400 m Run, 30 WallBall (20#/14#)
30 Box Jumps (24"/20')

E - 1 Round Eva
800m Run
30 KettleBell Swings (70#)
30 Pull-ups

R - Half a Randy
35 Power Snatches (75#/45#)

OR

Row 350m

95 lb DL, Modified Box HSPU, 75 lb Squat Clean, 15lb Wall Ball, 35# KBS, 45lb Power Snatch

1 Hour and 1 minute

Friday 10082010

Front Squat 1-1-1-1-1-1-1

65-85-90-95-100-100-100

Strenth
KB Snatch 5L/R, 5L/R, 5L/R
25, 25, 35

Wednesday 100721

Joint Mobility Warm Up

Passthroughs x10
IR Stretch x5
Overhead Stretch x5
Perfect Stretch x5
Leg Swings x10
Arm Circles x10
Windmills
KB GobletSquat/GoodMorning/Halo x5

KBS x 15 - 25 lb
TGU x 5 each side 18lb
KBS x 15
TGU x 5 each side
KBS x 30

Monday 100719

Warm up
Joint mobility
Air Squats
Plank Holds
Perfects Stretches
Side Lunges
Front Kicks
Pass Throughs


WOD:
10 KBS 25 lb
3 TGU - each side 18 lb
10 KBS
4 TGU each side
10 KBS
4 TGU each side
10 KBS
3 TGU each side
10 KBS

Skill work - practice OHS with pvc to work on form.

Cool down stretching

"There are two basics that every person in every area of fitness needs to master; how to generate power with your hips and how to control a weight overhead. Don't confuse basics with beginners. Get back to basics."
Shaun Cairn, Senior RKC

Tuesday 042710

Terrible 25 (Younger sibling of Filthy 50)

25 Box Jumps 16" Box
25 Jumping Pullups
25 KBS 25lb
Walking Lunges - 25
25 Ab Mat sit ups
25 Push Press - 20lb
25 GHD Back Extensions
25 Wall Ball Shots 12lb
25 Burpees
25 Single Jumprope
-----------------
I was corrected on my KB Swing form. Apparently I was leaning too far forward at the bottom of the swing. The proper form is to sit more into the bottom, with maybe a slight lean.

02232010

Today was a gorgeous day, and I had planned on going for a jog for a warmup. But since today I could only workout during naptime, and I have a toddler to is intent on destroying everything within reach from the crib, I had to stay within earshot in the living room.

Warmup:

3 Rounds
10 Air Squats
10 KB deadlifts
10 pushups
15 situps
10 passthroughs
Perfect Stretch 5 each side

4 Rounds
10 KBS
5 TGU Left
5 TGU Right



Light stretching

02182010

Warm up and light stretching

2 rounds
250M Row
10 pushups
15 squats
15 KB deadlifts - 25lb
10 KB windmills - 10lb

Then

21, 15, 9 KB Swings - 25lb

Kettlebell Clean Instructional Videos

Steve Cotter's Kettlebell Clean Instructional


Lauren Brooks Kettlebell Clean Instructional


Phil Scarito of DV8Fitness.com