Sadly, I only have 1 more week of CF left till my centre closes for a month over xmas  I have joined a gym today though and am getting a trainer to do a program for me. 

So..today:

WOD was 'The 12 days of Christmas' and was pretty hard, but loved it as always.

12 air squats
11 sit ups
10 push ups
9 kettle bell swings (16kg)
8 burpees
7 box jumps
6 deadlifts (very light, just 30kg which was recommended for this WOD)
5 pull ups (kipping)
4 Thrusters (30kg)
3 Lunges w/30kg bar
2 Front squats with 30kg bar
1 400mtr run.

So it was 12 air squats, 11 sit ups.  Then 12 air squats, 11 sit ups and 10 push ups.  Then 12 air squats, 11 sit ups, 10 push ups, 9 kettlebell swings.  Then starting at the top and adding in a new one each time.

Till next time 

Yesterday was a rest day.  Today's CF workout 'The Sherman'.

Hard to explain how it went, but the total was:

17 deadlifts
17 Thrusters
17 overhead squats
17 squat cleans
17 kettlebell swings
17 wall balls
17 push press
1 other set of 17 but can't remember what it was...
20 air squats
20 box jumps
20 push ups
20 sit ups
20 burpees
20 pull ups
20 knee to elbows
60 rope pull ups
60 ring tips (bouncing on the toe each rep as I can't do the proper ones)

296 double unders

Strength training tomorrow night 

Well done.

How often do you go?

So I had Friday and Saturday off and today came up with a routine for myself at home.

Warm up - 20 air squats, 10 push ups, stretching, 100 double unders.

21-15-9

Pull ups with a toe push
Box jumps
Burpees
Air squats
Push ups
Jump lunges
Double unders

Then spent a few minutes for the first time ever practicing handstand walking.  Got to 5 steps but not in a very sophisticated fashion 

Today was 1 hour PT session...OUCH!

Exercises included:

Deadlift snatch
Weighted walking lunges
Assisted pistols
Assisted chin ups
Squat/lunge with weights
Assisted dips
Preacher curls
Dumbell flys