Rest Day

No activity today. The last three days of training were not overly stressful, but I want to make sure that I get one day with little or no activity every once in a while. I still maintain my monk-like diet during the rest days.

WOD

12 Minutes/Rounds

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

While I don't have an available scale, I seem to be getting thinner, and I can't understand why. My only thought is that when I started CrossFit my body-fat was about 13%, and I started taking in a lot of protein and piling on muscle. That muscle was still over-layed with the body-fat and the combination gave the appearance of size.

Lately my body-fat has plummeted while my muscle production has leveled off given my workouts and intake, hence the decrease in over-all size from previous weeks.

Helen

9:21 (PR)

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

• The last time I did Helen I binned it because I was sick.
  
• This is a serious MetCon workout
  

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

• Took this slowly as I'm new to these movements.

• I started out with 35Kg, which seemed pretty light even though I was doing 21 reps. I moved to 40Kg for the second set, again not too bad. Ended on 45Kg, which was about the right weight and stressed me at the end.
  

Active Rest Day

Did my standard ab workout. I had to up the reps and weights because they're too light now. That's two days in a row of good ab/core work. I'm happy with that.

I wanted to go on a twenty minute hill run, but I have a task to do. It'll have to wait

WOD

9:15

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Sub-ed Ball Sit-ups with 5kg weight behind the head. That may have been a little too light.
Sub-ed Good Mornings w/ Olympic bar for Back Extensions

Tomorrow is a Rest Day, but I'm going to do an Active RD. I feel pretty good. The legs felt a little sore from yesterday's runs, but then again I'm sore every day after the previous WOD.

WOD

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

• Changed it slightly and did all-out effort for 3 minutes x 4. Much better workout.