Monday -

TV Assessment
run 1.5 laps
5 pulls
10 push
15 sit
20 squat

PM - Rode bike 10 miles at 15mpsh

Base Line and Swim

Yesterday:

Baseline

400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

4:40 - Calf is still tight so the run was slower then I would have liked, plus we are still 'faking' the pull-up bars in the new gym, using the weightlifting bars on the highest part of the squat rack. Smashed my chin on the way down since the 'give' a bit...
(plus 17 Burpees in the warmup)

Today:

Swim for 1/2 mile in 22:40 then did five 25 yard sprints
(plus 18 Burpees in the warmup)

jp 

WOD - Crossfit Assessment

I'm on the road with Marco and we got hooked up with the guys at Crossfit Ft. Meade.  They have snagged a small basement to do their workouts and other then the asbestos it was a nice box.  They let Marco do today's work out (Fran), but wanted me to do an assessment.  We later found out it was from Crossfit LA baseline assessment that consisted of 500m Row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups.  I did it in 6:40ish which put me squarely in the 'amateur' category. 

We are going back on Thursday morning, not sure what their programing has in store, but we shall see.

jp

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