Yesterday's class had a one of the warmup variations that regularly creep in.

• 100s V sit with arm raises
• "Monkey climb" - lift one leg up, "climb" with arms, touch bottom of foot, flex foot, repeat (one count)
• Rollups
• Scissor kicks
• Rocking assisted pistols (with partner)
• 60s Assisted L-sit (partner aides one leg at a time)
• 100 Alternating forward kicks (fast)
• Rolls: various rolling. Forward, back, cartwheels, etc

There's probably some more I missed in there.

I've actually been doing an EDT style workout on M/W/F now. Thanks to Wlfdg, I read up a bit on EDT and it seemed interesting enough to try.

Workout A:
* 15mins: 5 Pistol to Single Stiff Leg Deadlift (alternate left / right)
* 10mins: 30s Plank, cobra to rest
* 15mins: 5 pushups / 5 pullups (varying grips)

Workout B:
* 15mins: 10 Glute-Hamstring Raises / 10 rock-bottom bodyweight squats
* 10mins: 30s bridge (glute bridge only for now)
* 15mins: 3 HSPU / 5 Inverted Rows

The numbers were a bit arbitrary. I think I did good with the HSPU reps, but should have upped the inverted rows and pushups a bit more. I'll wait for a few weeks until I improve 20%

How are the EDT PR Zones working out for you?

I like the idea of A.push up/B.inverted rows and A.HSPU/B.pull ups since each pair is an exact antagonist. 

One of the key aspects of EDT is fatigue management. As soon as explosiveness tapers off I bail on the set I'm doing and rest or move on to the paired movement.

So, I've decided to stop doing the EDT thing. For two reasons.

a) I am lazy. Sometimes I like to sleep in for an extra 15 or 20 minutes. EDT, however, is so time restricted that I cannot smash it into less time. I could do half PR zones or something to that effect, but then I could not measure progress. And if I can't measure progress, I don't feel like I'm progressing. In summary: if I don't wake up precisely when I need to, the morning's EDT workout is basically shot, and I don't feel psyched to do it.

b) I bought Convict Conditioning as it contains solid progressions for all the feats I want to achieve. I've seen lots of good recommendations. After purchasing it and reading through it, I would highly recommend it. There are 6 bodyweight exercises, with 10 steps each. Each step has a "ok, you pass" set of reps to tell you to move onto the next step.

The funny thing is that he makes a very big point that you start with step 1 no matter where you are. Step 1 pushups are "wall pushups" - standing and leaning against a wall. 3 sets of 40 is the passing standard. Try it. It's actually more difficult than you'd think.

Anyway, I'm going to do the Convict Conditioning thing now. EDT will go on the back burner until I finish this, and figure out a way to defeat the timing demons.

I don't really care much for the "functional" term that's used a lot in crossfit circles. What I want to do is accomplish a few goals: a good one armed pushup, and one legged squat; freestanding handstand; and a front and back handspring. For no other reason than the fact that I just think they're awesome (though the handsprings would be useful in Ninjutsu).

Here is a good review that actually covers the book chapter by chapter, including listing the exercises (but doesn't explain them).