pigram86

4:45 am
JM - Intu-flow Intermediate mixed with KB warm-up. Only the Rooster for my neck. It is better but still sore. I will try KBs tonight. If painful, definitely FlowFit


3:45 PM
Threw on Past, Present and Future to begin.

JM- KB warm-up


Bent Press
1x1/1 20kg
1x2/2 24kg
2x1/1 32kg
1x1/1 40kg

C&PP - 40kg
1x5/5
1x4/4

Rows 40kg
2x5/5

Windmills 32kg...

4:55 am
Intu-flow - combo intermediate level - no spinal rock or quads hops this morning. I seem to have tweaked the right side of my neck while transitioning from the neck circles to head nod/Stevie Wonder(Kb warm up). I am not really sure how but I did it anyway. I put on some icy hot and will play it by ear. i have done this once before last year doing SJ(super Joints).

FlowFit later today. Maybe the KB cool down also

PM

I didn't do anything this evening...

5:00 am
Intu-flow combo - Intermediate, some advanced and the fox walk, foot roll and helix out of kb warm up

3:45 PM

JM- Sonnon KB warm up

Metcon Circuit- 3 rounds
A1. Jump Rope - 75 reps
A2. 1A swings 24kg - 10/10
A3. 1A FSQ 24kg - 10/10
A4. 1A snatches 24kg - 10/10
A5. Good mornings on 12" block - 40kg - 5 reps

1 minute between rounds.

I was seriously winded after this.

1A...

Late PM

Intu-flow intermediate with some advanced thrown in

11/25/08
AM

JM - Intu-flow beginner level with some of the Intermediate and Advanced mixed in. No spinal rocks or quad hops. saving them for later.

PM

Intu-flow - Intermediate Level.

I worked extra on Quad Hop and spinal rock.

11/26/08
Early PM

JM- Intu-Flow Intermediate level with some advanced thrown in. I also did the fox walk and foot roll out of the KB Warm-up. I am really starting to like the 4CBD drill....