Pregnancy modifications

Sorry for the neglect

So, u thought I was done huh? Well surprise surprise not so :)

I'm back and this time it's with purpose...It's not about just fitness for me. It's more about learning about myself as a person. I thought that by running a 100k ultramarathon I had my shit sorted! Not the case. once again this thing called the attainment of fitness throws back at me the fact that there's more to learn, more to achieve. That's what I love about it :) That's why I won't ly down without a fight. Besides it much more dynamic to stand up and fight then to ly down and give up right??

One goal I've set for myself is to get my 100kg 1rm back squat post pregnancy. Here's a video of me doing 2 reps of 95kg so not far off. It was taken just last week.

Felt soooo good to being going heavy again! Yay!! I'll make sure I post updates as I go.
Sorry blog for abandoning you for so long :) I've been kinda busy with this little Miss. She gets cuter by the day!

Week 20

Wow can't believe its been 20 weeks, the time has just flown...

Monday
Endurance 10-20-40-20-10
supine heel taps (double reps)
kb swings 16kg
box jumps 20 inch

Time:16:31

Monday PM
On the minute every minute add a rep to squat/ pull up for 20 mins
3 x rope climbs back to standing
back squats @ 50kg
....when u fail to complete reps change to pull ups starting back at 1 rep

Tuesday
speed and power
30:30:30:20 rest
double under
plyopush up
squat jumps to crate
REST
Total score: 476

Wednesday
Boxing drills
PM
10 sets of 10 reps
single arm floor press between 14-16kg
deep push ups
ring dips yellow band

Thursday
Interval
40;20 x 8 sets
strict press 15kg
SDHP 20kg
max reps med ball slams 6kg
Best reps 45

Friday
5 x rounds
10 x barbell cleans @ 25kg
10 x sb jack knife
10 x hanging leg raises
600m bike

Time: 22mins

Saturday
30:30
rope shakes
multidirectional lunge
lateral box step overs

Been sugar free for about a month now...feeling good :)

Week 19

Monday 18th
10 rounds 30:30:30:rest 30
Box jumps 16 inch
mb slams 4kg
double unders

Total score: 597 Best round: 67

Tues 19th
every minute on the minute for 20 mins, add a rep
pull up with band
burpee

When you fail to complete in the minute start back at one rep and go back up. Took me 3 resets at 1 to complete. Best rounds 8


Wed 20th

Jetta didnt want to wait while mommy trained today so I got her to train with me. We did lunge with rotation, front squats and box step ups. She loved it. A lot more entertaining for her than sitting in her chair watching all the action from afar. Obviously the load was lighter than I'd usually go (7.2kgs) but I still worked up a sweat.

Did boxing drills in pt before hand as well.

Thurs 21st
No chance to train so rest day

Fri 22nd
double tabata
20:10
kb swings 16kg
touch jumps
mb slams 4kg
10m sprints
 Ouch!!

Week 18

Monday 11th June
REST

Tues 12th
20-15-10-10-15-20 of plyo push ups
10 x chest press on sb @ 16kg
10 x strict press @ 25kg
20 x uni lateral delt raise @ 5kg each
Time: 29:50

Wed
AM
PT Boxing drills

Thurs
Speed & power 20:40
mb slams
kb swings
push press
double unders
rope shakes

Fri
Back Squats @ 50kg
add a rep every minute until fail...got to 11 then continued back down the ladder doing 7 reps each minute till I got to 6's. Smashed my legs!!! Moved a total of 6.5 tonne

Sat
REST
Legs too sore

Sun
REST

Don't you hate it when you feel like you've been doing more work than you actually have. Really felt worked this week and then I look back and I only got in 4 sessions. I've really got to start taking every opportunity to work that I have.

Week 17

Monday 4.6.12
AMRAP 25min
100m sprint
25 x mb slams 4kg
10 x burpees
5 x box jumps 20 inch

Did 4 rounds in 23:50

Tues 5.6.12
Speed and power 20:40 x 6
double unders (did sit ups instead)
suicide crawls
ladder sprints (did mb slams)
kb swings

Wed 6.6.12
AM Pt
Muscle up transitions in green band x 5
box jump 15 inch (21-15-9-9-15-21-21-15-9)
rope shake (21-15-9-9-15-21-21-15-9)

PM
warm up
3 x rounds of 36 reps
box jumps
double unders

21-15-9-9-15-21 Plyo push up knees
10 x sb chest press 12kg
10 x strict press barbell 20kg
20 x uni lateral felt raise 5kg db

Thurs 7.6.12
2-4-8-16-32-16-8-4-2
sit ups (did hanging leg raises)
jack knife
box jumps 20 inch
17 mins something

Fri 8.6.12
10 reps x 5 sets
box step ups 10kg x 2 kb
lunge 10kg x 2 kb
front squat 24kg kb

Sat REST

Sun 10.6.12
HF first ever Comp day!!
Had fun but realised I've got a hell of a lot of work to do, I knew that before but there's nothing like some really painful workouts and some shitty scores to drive home the fact :)
Did 3 x workouts

Workout 1
10 min AMRAP
30 x double unders
walking lunges 10m with 15kg plate
push press 20kg x 20

Did 4 x rounds

Workout 2
200m farmers carry 2 x 15kg plates
21 x burpees
21 x WPG2O 15kg
100m farmers carry
15 x burpees
15 x WPG2O
50m farmers carry
9 x burpees
9 x WPG2O

Time:???

Workout 3
Double alternate tabata for 8 mins
push ups Toes to knees
kb swings 16kg

Total reps 144

Week 16

Monday
AM
400m run/ did bike for 600m instead 
50 squat thrusters @ 25kg
50 push up knee transitions
400m run/ bike 600m
40 squat thrusters @ 25kg
40 push up knee transitions
400m run/ bike 600m
25 squat thrusters @ 25kg
25 push up knee transitions

Time: 24:27

PM
36 x 5 rounds
ball slams
sit ups

10-1
of front squats at 35kg
waling lunges at 25kg
weighted stair climbs @ min 20kg

Got down to the start of round 6 and Jetta had a tantrum. She sure knows when to time them lol. How can I get cranky with her though look at her...

Tues 
did 4 x 200m hill sprints...killed me lol.. I used to be able to smash out at least 10....STOP!!! No more talk about what I used to be able to do. Looking forward only.

Wed
AM
PT
Deads 5 reps every minute increasing weight to 100kg. Did 3 sets at 100
then...
50 reps of each
box jump 20 inch
jumping pull ups
kb swings 14kg
walking lunges
push press 20kg
wall ball 4kg
burpese full
Time: 25:27

PM
hori row under rings hardest x 5
1 arm sled pull x 1 lap @ 45kg
back squat 60kg x 5

on the minute every minute for 30 mins

OMG legs are smashed after this like for a few days after...Nice

Thursday
Didn't train in morning, should of
Just did a few sets of hang power cleans at 55kg, Felt ok but forearms are shot. I think Ive got RSI from picking Jetta up all the time. Hmmm

Friday
Did 6 sets of 10 reps of
ring dips yellow band
Push ups on rings
chest press 14kg

then
20 x mb slams 4kg
10 box jumps 15 inch x 10 rounds
Time : 8mins something

Rest days Sat and Sun. Planning on having a deload week next week. Will keep it mainly light and fast. My joints are feeling theses loads at the moment.

Week 15

My sidekick Jetta at the gym with me 

Have been away since Saturday and hence training and nutrition haven't been a good as I had hoped :( back on the bandwagon of good health ASAP. Trained today and its amazing how shitty food equates to shitty training :(

Wednesday 23rd May
Training

10, 8, 6, 4, 2
of rope climbs back to standing
pull ups (green and orange band)
ring dips (yellow band)

Thurs 24th
Training AM
HF class
33 min AMRAP (Partner 1:1)
10 x deads
8 x push press
5 x single arm pull (each side)
Progressed weight each round. did 85kg reads for a few rounds and 45kg pp for a few. Did 6 rounds

Training PM
Lifting
Did hang snatch @ 35kg x 5 reps
Did strict press @ 35kg x 5 reps

Not feeling all that strong in the snatch

Friday 25th
Did some bench press
10 sets of between 6 -10 reps @ 35kg

Sat 26th
20:40 X 7 sets
kb swing 16kg
suicide run
lunge plyo
hori wall ball

Sun REST

You may have noticed that I haven't been blogging my food lately. Honestly haven't had time. Food has been ok, not fabulous but ok.

Week 14 post partum

Miss Jetta hanging with Cleo the cat at the gym while mummy works out! Best of friends 

Monday 14th April
Brekky
Coconut shake (2 eggs, coconut oil, carob powder)

Lunch
Slow roasted Roast Pork
Greek salad
1/2 avocado

Store bought cap

Dinner

Slow roasted Roast Pork 

Greek salad

Slow baked pears, berries and dollop of full fat cream

Training
AMRAP
10x kb lunge with rotation press @ 16kg
10 x SDHP @ 35kg
10 reps short of 8 rounds

Tuesday

Didn't train as feeling ill.

Wednesday 16th

Brekky
Coconut shake

Lunch
half nandos chicken and corn cob

Training AM
Pt
5 x rope climbs back to standing
20 x med ball slams
10 x kb swings 16kg
5 x jump squats

10 x timed rounds 1:1 work: rest Best time 1:06 Worst 1:14

Training PM
Bench press did 5rm 3rm and then got a 1rm of 56kg.
then did ring dips with half yellow band

Thursday
Training
2,4, 8, 16, 20, 16, 8, 4, 2
Toes to bar
Burpee box jumps 20 inch box
Time: 21:45

and I really can't recall what I did on Friday?? Oh well...

Week 13 post partum

Ok, well to date since having bubs I haven't lost any weight :( I know sucks hey. I haven't been the best with nutrition but I haven't been the worst but I know to really see results I have to start reigning it in a bit. So I'm going to start blogging my daily nutrition. Will keep me accountable to u lovely people and will help me see where I have to reign it in....so here goes.

Oh and please a don't judge me...believe me I give myself a hard enough time as it is.

Monday
Brekky
Coconut shake
2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk

Snacks
Cappucino reg
coconut flesh from brekky coconut

Lunch
Homemade chicken and corn soup (thanks mum)

Snacks
Slice of homemade paleo banana and raspberry bread
Slow baked pear and raspberry with full cream
Cracked another coconut so I could eat the flesh yum!

Dinner
Homemade chicken and corn soup (thanks mum)
Slow baked pear and raspberry with full cream

Also at this stage I'm not going to count calories. My focus will just be on what I eat rather than he quantity, just like I tell my clients to do :). Hopefully I'll start to feel that my body is just regulating what it needs anyway as it used to. Roughly my average calorie intake should be about 1800 calories plus add 300 for breastfeeding. This is for days that I train. For days that I don't I should be deducting 300. Keeping it all pretty simple for now.

Training:
Strength:
Did thrusters started at 25kg in sets of 2 and worked up to 52.5 kg for 2. Did 4 sets at 52.5kg

Metcon:
Did 5, 10, 15, 20, 20, 15, 10, 5
of plyometric push ups
box jumps 20 inch
Time: 10:45 or 11:45 not sure

Tuesday
Just a heads up...I don't vary my diet much as you'll soon notice, especially now atht I'm limited for time with Jetta. So I think this for blog might get old pretty fast lol

Brekky

Coconut shake

2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk

Snack

watermelon

store bought cappuccinos x 2

activated almonds

Lunch

Omelette with feta and mushrooms

Dinner

Chicken and corn soup

Training

Hour of power...partnered up with the awesome Miss Courts :)

Hang power cleans worked up to 60kg for 5 sets of 3

split jerk 3 sets of 55kg of 3 reps

Deads 3 sets of 100kg x 5 reps

Wednesday

Brekky

Coconut shake

2 eggs, Tbsp carob powder, Tbsp coconut oil, coconut milk

Lunch
omelette with feta, mushroom and olives
2 x caps

snack
1 x cap

Dinner
1/2 nandos chicken
corn on the cob

Training

2 reps x 15 sets

bench press @ 50kg

pull ups assisted

ring dips half yellow bands

Then it all went pear shaped :( Came down with the flu and didn't train for the rest of the week and didn't keep a tab of food either. I have to admit that I did reach for the sugar for a lift...gotta be honest. No need for a panic though, tomorrow is another day right?

My Princess girl xx

week 12 post partum

Monday 31st
10 sets by 6-10 reps
walking lunges with kb 2 x 16kg
one legged squat to box with 16kg kb
3 x stair climbs with 2 x 16kg kb

Tues 1st
20:40 6 x rounds
double unders
suicide crawls
ladder sprints
kb swings 16kg


Wed 2nd May
PT
double pyramid 10, 20, 30, 20, 10
plyo push ups
box jumps
ploy chest press with med ball
plyo lunges
bag work 45 sec
leg work

Ouch!!

Thurs
2, 4, 8, 16, 32, 16, 8, 4, 2 reps
sit ups
jack knife
box jumps 20 inch
time: 15:47

Fri
5, 10, 15, 10 , 5
kb swings
pull ups
200m run

Wasn't in the mood today and it sucked

Sat
HF session
Every minute on the minute add a rep to 13 mins
Thrusters @ 25kg
k2e
10m shuttle runs

Week 11 post partum

Monday 23rd Mar
40:40
sled pull@ 30kg
russian twist with 12kg dumbbell
SDHP @ 20kg
bag work

Got in about 3 rounds then Miss Jetta had a bit of a tantrum :)

Tues 24th
Hour of power
Hang power cleans 3 @ 60kg
Pretty happy within this as m 1 rm clean was 65kg back this time last year. 60kg felt easy!! Yay!

also did 15min AMRAP
thruster @ 25kg
sit up
double unders
add a rep each round
...got to 12 rounds & 13 thrusters

checked my blog and seen that I did this workout before..
Did 11 rounds @ 28 weeks pregnant at 30kg. Should of done 30kg so I could compare. Oh well

Wed 25th
8 sets of 10 reps
front squat @ 45kg
walking lunges with 12kg kb x 2 10 each leg
1 legged box step ups 10 each leg

Thurs 26th
Hour of power
focused on split jerk: 50kg x 3
and deadlifts: 100kg x 3

Fri 27th
one arm strict kb press@ 14kg
floor press @ 16kg kb
push up over sb
then...

7 rounds of 7 reps
power snatch 25kg
box jumps @ 15inch (small)
Time: 6:38

Week 10 post partum training

Monday 16th
HF workout
40:40 x 6 sets
Thrusters @ 25kg
SDHP with 20kg kettle bell
multi directional lunges with med ball rotation @ 5kg

Tues 17th
Hour of power
mucked around with snatch and overhead squat
light weights focusing on technique...Ive picked up some bad habits during pregnancy

Wed 18th
30:30 x 6 sets
ring dips (yellow band)
bench press @ 30kg
strict press @ 20kg

Thurs 19th
21,15, 9
KGB swings @16kg
Med ball slams 63, 45, 27
400 m run
Time: 13:10

Fri 20th
Pt
Back squats x10 reps x 10 rounds @ 50kg
Max reps on last set = 20
Then...
Static lunges 10 to 1 @ 16kg
Then...
Walking lunges with 16kg Kb

Sat 21st
8 x rounds
5 x knees to elbows
10 x push ups
20x med ball slams
Time: 18 min

Overall happy with the 6 sessions I got in this week. The quality of work could of been better in a few of them but the frequency was there and running is staring to feel less foreign.

I was also more mindful of my nutrition this week and I felt the difference in my training with regards to my energy levels. Had no chocolate all week!!

Week 9 post partum

Monday 9th April HF workout
Endurance
21,18,15,12,9,6
push ups
kb swings @ 20kg
v sit ups
150m run

Time: 18min something

Tues 10th HF workout
30:30 x 6 sets
1 arm pull and rotate
1 arm snatch
lunge press

Wed 12th HF workout
20 min AMRAP
1:1 work and rest

5 squat slams
10 SDHP
25 double unders
Did about 7 or 8 rounds...didn't time correctly

Friday 13th Hf workout

Started this workout but got interrupted by Jetta crying...got through 2 rounds, better than nothing I suppose.
40:40:40 rest at end of round for 40
interval sprints
mountain climbers
lateral plate step overs

Sat 14th Hf workout
every minute on the minute for 20 mins
5 dumbbell burpees
10 lunge throw downs
15 weight plate to overhead @ 15kg
20 touch jumps

Week 8 post partum training

Monday 2nd April
30:30 x 6 rounds (with the boys)
1 arm bent over row with kb 12kg
Double kb floor press @ 14kg
Deadlift @ 50kg
Lunge and 1 arm press with kb @ 10kg
Russian twist on SB with DB @ 8kg

Tuesday 3rd April HF session
40:20 x 8 rounds
Walking lunges with weight plate @ 10kg
Pull ups strict using bands
Push ups mostly on toes

This felt way hard. Actually every single workout feels way hard at the moment. It's all harder than I thought. I suppose I came back and expected to feel so much lighter and stronger only to find it harder than when I was pregnant. I don't know maybe it was because I had an excuse then where as now I have none...its all up to me.

Thursday 4th April HF session
5 x rounds
40 x double unders
20 x kb swings @ 16kg
10 x pull ups

Started with double unders and quickly subbed to singles as I could not string any together today. Swings were ok and the pull ups sucked. Started doing kips then added a band to them. Overall this workout felt soooo hard. Totally lost any sort of dedication and gave up at 4 x rounds then proceeded to beat myself up over it. Had a bit of a cry on the way home...that's becoming a habit of late. Hormones?? Don't think Ive ever given up during a workout and I won't forget that I did today, not a nice feeling. I have to remember that the next time I think about giving up...

On the upside Princess Jetta is getting more beautiful with each passing day :)

Saturday 6th april HF workout
20:40 x 8 sets

Push press @ 20kg
air squats
touch jumps
rope shakes
circular med ball slams

Hard workout but felt good


Sunday 8th April
5 sets of 10 reps
pull up kips
ring dips yellow band

then...
1 arm floor press @ 16kg
1 arm bent over row @ 12kg

Week 7 post partum

Tuesday 27.3.12
17 min AMRAP
5 x jumping pull ups
10 x box step ups
5 x jump back burpees

Got 9 rounds plus 20 reps
Enjoyed this one.


Wednesday 28.3.12
Did session with Shane. Thanks Shane :) Took Jetta along too but she only let me get half way thru and I had to feed her. If she wasn't so damn cute I'd smack her lol

10 to 1 reps of Deadlifts progressing in weight each round. Started at 50kg and added 5kg each round till 100kg for last rep.
8 x Bench press with kettle bells @ 12kg


Thursday 29.3.12
Unilateral strength 30:30 (no rest) x 7 sets
single leg deadlift with kettle bell @ 16kg
Single arm pull with rotation
single arm snatch with kettle bell @ 12kg

This one felt way hard! Don't know I think I felt it more cause I was super tired.

Jetta slept through the night past night...well from 11:30 till 4ish. I was excited!!

Friday 30.3.12
Did session with Mikey, was awesome fun thanks
Did 3 bars of death which is
3 x deadlifts
3 x power cleans
3 x thrusters
We set up 3 bars each and worked thru each bar then the rest was time it took to load bars up each round. Did 5 rounds. Got to about 95kg for reads and 45 kg for cleans and thrusters. Loved this workout :)

Week 6 post partum

Monday 19.3.12 HF workout
10-1
sumo deadlift high pull with barbell @ 30kg
bear crawl
knees to elbows
Got down to round 6...this workout felt pretty hard. Low energy today

Tuesday 20.3.12 Hour of power (Olymic lifting)
Worked on
Power cleans
hang power snatch
Snatch grip deadlifts

Kept weight light


Wednesday 21.3.12 
reps 10-1
Toes through rings
100m sprint (every round)
Sled pull with 35kg load x 2 times 10m length every round)
V sit ups
Time: 28mins something

Changed toes to rings to hanging leg raises half way through as I was straining my lumbar region.

Friday 23.3.12 Pt session
Reps 10-1
Max double unders each round
Deadlifts with increase in weight each round...started at 40kg and progressed to 85kg
Kettlebell swings @ 16kg

Saturday 24.3.12 Crossfit open workout
Thrusters @ 30kg 3 then 6 then 9 then 12 then 15.....increase in increments of 3 till time up of 7 mins
Chest to bar pull ups 3 then 6 then 9 then 12....

Score: 5! Not a big score at all :( As i was finishing my 2nd pull up I hit my chin on the bar and cut my tongue and there was blood everywhere. If I was a bit more hardcore I would of spat off to the side and kept on going but I'm not so that was my final score lol

Here's the link to the video albeit short one

http://www.youtube.com/watch?v=Lvd3z1UFyqg

Week 4 post partum training

Monday 5.3.12 HF workout
5rm push press @ 40kg x 5 sets
This felt heavy!

Workout...
10-8-6-4-2
Squat cleans @ 40kg
50-40-30-20-10
Double unders
Time: 12:15

Tuesday 6.3.12 HF workout
Hour of power...olympic lifting

split jerk
front squats

Wednesday 7.3.12 HF workout
Endurance 2, 4, 8, 16, 16, 8, 4, 2

Knees to elbows
Jack knifes on swiss ball
Kb swings @ 16kg
walking lunges (unweighted)
Time: 20 something mins

Sat 10.3.12 Crossfit open workout
AMRAP in 18 mins of
15 x box jumps 20 inch
12 x push press @ 35kg
9 x toes to bar
Did 3 rounds plus 27 reps.

This felt way hard and felt like I started off with a really low energy level. I really wanted to stop not even 5 mins into it. My head wasn't in the right place at all. This was the first time that I really wanted to quit and go home. Had a bit of a cry after...partly because I sucked so much and I was in mourning for the old me, and partly due to lack of sleep, big time. Things surely can only get better from here. Lets hope so :)

Anyhow for what it's worth here is the link to the video of this god forsaken wod!

http://www.youtube.com/watch?v=C3HlQpdFbuU&context=C478f04eADvjVQa1PpcFOKKhnsGAA0C_D6

3 weeks postpartum training

26.2.12 HF workout

30:30 x 8 sets = 24 mins
walking lunges with 8kg dumbbells
strict pull ups (used green and orange bands)
Repitilian push ups

29.2.12 HF workout
40:20 x 8 sets
kb front squat @ 16kg
push up on toes
Hori pull under rings

1.3.12 HF workout
Hour of power olympic lifting class
worked on
power clean 5 sts x 5 reps @ 70% arm = 40kgs
hang snatch 5 sets x 5 reps @ 70% 1rm= 30kg

3.3.12 Crossfit games open wod 12.2
10 min to complete the following;
snatch 30 reps x 20kg
snatch 30 reps x 35kg
snatch 30 reps x 45kg
snatch 30 reps x 55kg

Here's the video of the workout

http://www.youtube.com/watch?v=VmuGmd7eAq0&context=C3924de3ADOEgsToPDskK1tMLS80uAZI5NFc7nOkAB


My score was 60 reps! I didn't end up getting 45kg over my head...bugger :( I had a few attempts but I think my technique was lacking which I suppose was understandable seeing I haven't done any heavy snatches over the course of the pregnancy so happy enough..well kind of. Are we ever happy with our performances? I think its human nature to think of how you could of done better isn't it? I think that the day I don't think like this is the day its all over and I call it quits and find another hobby.

I'm trying to not expect too much of myself at the moment but that's hard. I want to be magically back where I was 9 months ago now. Trying to get my head around all the work I have to do to get back there and it is a little overwhelming. I haven't trained as much as I thought I would of so far. I have to make an effort to get something in each day. Maybe I'll start running again a little bit. Just a a few 5k's here and there, nothing like I used to do. I'm really finding that my cardio is lacking at the moment and Im craving something huffy and puffy. I think I need to run, I feel ok so maybe I'll give it a go sometime this week...hmmm

Little Princess Jetta is going well. She's the cutest :) She's like my little dolly, I get to play dress ups with her. Here's a recent pic of her...

Jetta had her very first photo shoot with Trudy from 'Imagine by Trudes'. Thanks Trudes :) She loved it, she was a bit of a diva though and wasn't keen on all the costume changes haha I think this one is my favourite :)

Here's the link to Trudy's blogspot.

http://imaginebytrudes.blogspot.com.au/
Be sure to check her out!

2 weeks Post partum training

First session back 2 weeks post baby...In all I only had 16 days off training. I trained my last session the Saturday before I gave birth on the Tuesday. Defying my doctor once again in what she first thought would be realistic for me. She initially said 2 weeks off before I give birth and at least 2 weeks off any sort of training post baby. Hmm wrong again :) Taking it easy but boy it feels good to move and feeling surprisingly good. Bit sore with my stitches but now at 3 weeks feeling great again.

Took Jetta to the gym for some training. She loved it . Slept through all the loud music as I suppose she's  used to the sounds there. Perfect!

Felt great to be back training. Training really does complete me and it saves my sanity.

21.2.12 HF workout
Push ups (on toes)
Pull ups (used orange and green band)
8 sets of 10 reps
Time: 26 mins

23.2.12 HF workout
Uni lateral interval 40:20 x 4 sets
Lunge with rotation 16kg kettle bell
Kettlebell bent over row 12kg
kettle bell floor press 12kg

25.2.12 Crossfit Games open workout 12.1
AMRAP 7 mins of burpees
Score: 63 burpees


Check out the video of this workout below...

http://www.youtube.com/watch?v=QtqPZlrEopM&context=C38aec46ADOEgsToPDskKg-ao3cEoqXPpH4iW-Ee67