12/29/13 - (R) Rest Day

Drive Back from Ohio

12/28/13 - (W) Run in the Park

5K Run on the River Park Trail

12/27/13 - (W) Kung Fu All Arounder

9 Rounds for Time

20 KF Moves
10 Situps
10 Pushups
10 12 Lunge Walks
10 Seconds Hand Stand Hold

No Time

12/26/13 - (R) Rest Day

12/25/13 - (W) Weighted Vest All-Arounder

20 Minute AMRAP

10 Squat
10 Pushup
10 Situps

w/ 20lb Weighted Vest

15 Rounds

12/24/13 - (R) Rest Day

12/23/13 - (W) 4 Mile Run

Cold, Windy, in Kent

12/22/13 - (K) Goun Gee

Slow Goun Gee -

12/21/13 - (R) Rest - Drive to Ohio

12/20/13 - (W) Modified Cindy

20 Min AMRAP

3 x 95lb Clean
6 Pullups
9 Pushups
12 Squats

13 Rounds

12/19/13 - (R) Park Run

Ran 3.5 Miles

Run 2, 2 Minute Rest
Ran 1, Walked 4oo yrd
Ran remaining

12/18/13 - (K) Snake Turns Over

25 - 27 Minutes

80 Reps or so

12/17/13 - (R) Rest Day

12/16/13 - (R) Rest Day

12/15/13 - (W) Trail Run/Hike

Trinity Park and Power Line Trail
4.5  K Run
Hike 1K

Lots of prickers and high grass

12/14/13 - (K) Stone Warrior

35 minutes plus

12/13//13 - (K) Snake Turns Over

Good hard 70 reps

12/12/13 - (K) 5 Animals Tension Set

20-25 Minutes of 5 Animal Tension Set.

Very hard on the exhale, very hard.

12/11/13 - (R) Rest Day

12/10/13 - (W) Squat - Pushup - Clean

3 Rounds of

30 Squat
20 Pushup
30 Squat
20 Pushup
30 Squat
20 Pushup
8 Box Squat Clean with 95lb

19:30

12/10/13 - (K) Stone Warrior

33 minutes of pain!

12/8/13 - (W) Run 5K

No time, guessing 27-30 minutes

12/7/13 - (K) Goun Gee Kuen

3X slower more tension

12/6/13 - (R) Rest Day

12/05/13 - (R) Rest Day

12/4/13 - (K) Snake Turns Over

A good 22-25 minutes,

Grind it out

12/3/13 - (W) KB Complex

Modified KB complex (8×6)
 FROM  http://www.adaptcrossfit.com

 Did descending rounds of 8/7/6/5/4/3/2/1 with 24kg Kettlebell

• Slasher to halo
• Deck squats  (subbed goblet squat)
• Swings
• Snatch (R)
• Snatch (L)
• CNP (R)
• CNP (L)

Ouch!!



Time 21:58

12/2/13 - (R) Rest Day

12/1/13 - (K) Stone Warrior

33 Minutes

11/30/13 - (W) Run Pushup

30 minute run
10 pushups on the minute.

250 pushups

11/29/13 - (R) Rest

11/28/13 - (K) Stone Warrior

34 Mins

11/27/13 - (R) Rest Day