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  • 75 minutes of yoga - man I needed that.
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

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    • Fooled around on the rings, pull-up ladder 5 kipping pull-ups, 4, 3, 2, 1,
      Practiced some snatches
      - totally new to Olympic lifts, it's really the only component I'm missing.

      30 squat jumps
      15 push ups
      30 box jumps
      15 push ups
      30 split squats
      15 push-ups
      30 squats

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      • Olympic lifting class, nothing heavy just technique.
        "Go For Broke"
        Fat Kine-230/24% @ 6'2"
        Small Kine-168/9%
        Now- 200/8%
        Goal- 210/6%

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        • 5K barefoot run.
          (real deal barefoot and not those funny barefoot footwear!)
          Few but ripe.

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          • No lifting today, but left early this morning totally barefoot, walked 1.5 miles, then hit a grass track and ran an easy 800 meters, then followed up with 7 120 meter sprints.

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            • 1x800m warmup
              2x400m sprints
              1x800m
              1x400m sprint
              4x100m sprints
              1x800m walk

              planks, side planks, hanging leg raises
              "Go For Broke"
              Fat Kine-230/24% @ 6'2"
              Small Kine-168/9%
              Now- 200/8%
              Goal- 210/6%

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              • 1000m row ladder warm up

                20 minute AMRAP
                5 handstand push-ups (I can't do these fully, so I flip upside down on a plyobox)
                10 pistol squats- 5 each leg
                15 dead lifts (65#- working on that form)
                - managed 9 or 10 rounds. Killer

                Indoor soccer last night.

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                • 2 hour nap and a 16oz Tbone. (Recovery day, yay)
                  "Go For Broke"
                  Fat Kine-230/24% @ 6'2"
                  Small Kine-168/9%
                  Now- 200/8%
                  Goal- 210/6%

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                  • Shoveling snow.

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                    • Yest:
                      30 close grip pull ups; 60 diamond push ups; 90 squats.
                      Sand bag work out.
                      90 minutes of tennis.

                      Today:
                      6K barefoot run.
                      Few but ripe.

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                      • Zip. Nada. Just trying to stay awake long enough to pick up my wife, have dinner and hibernate for about 15 hours to get back to day schedule.
                        Crohn's, doing SCD

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                        • Nothing today, but yesterday did my first ever "muscle up" on the rings at crossfit. So stoked!!!!
                          Free your mind, and your Grok will follow!

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                          • I went for a 45 minute walk while I was dialed into a conference call. After work I did a 45 minute light jog.
                            Fitness Wayne | Paleo Health, Exercise and Weight Loss Blog
                            Fitness Wayne Facebook Page

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                            • Impressive. Congrats!
                              Few but ripe.

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                              • Last night I did 8 30 second row sprints (average distance 120m. Damn feet kept falling out of the straps) and then some basic weights and grok squats. I need to adjust my rowing sprints. I forgot that you need a few seconds to actually get up to sprinting speed on an erg. Oops.
                                January 14th-306.2
                                January 21st, lost 2" off my waist.
                                January 30th-300.2

                                Come to the edge she said.
                                No, I'll fall.
                                Come to the edge.
                                No, it's too high.
                                Come to the edge.
                                I came
                                She pushed
                                And I flew

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