Launching Into Fitness - The Missing Files

All posts this last week were sent via email from my iPhone. Some info didn't transfer, so I'm sending the original files. The pictures seemed to come through all right, so you can find them in the older posts. Here you go:

Down in Florida for a visit and the Crossfit cert in Tampa, we happened to be here for the delayed launch of the space shuttle. Maybe the last ever night launch for the shuttles. We had to leave for Titusville at 2:30am for the 4:14am launch, but it was worth it!

Today we were up at the crack of noon and did our workout. There's not much equipment here - bodyweight WODs to the rescue!

WARMUP 3 rounds
Jumprope singles/one-foot/doubles
5 Squats
10 Pushups
10 Situps
10 Pulldowns/reverse rows
10 Back extensions ( CW 5)
10 Dips (CW assisted)

WOD
4 rounds for time:
Run 200m
25 squats

KW 8:56
CW 9:22

KW PRs
10 bar dips x 2. Next, the muscle-up!
Pulldown 2 x 10 @ 110 lbs. Wow! Why we do pullups.

CW PRs
63 jumprope singles
Running all the 200m pieces. I'm leaner & in better condition; also the POSE running technique has drastically reduced impact shock to my knees. Thanks, Dr. Romanov - I didn't think I'd ever get to run again!

Kirsten post- workout


Charles post-workout


Ciao,

Charles