Better Sam

Sunday 12.27

In strange russian gym.

Front Squats (kg, assuming 15kg bar…?)
35×5, 45×5, 55×5, 55x3x2

GI Jane-ish
100 Burpee-Jumping-Pull-ups
16:30

Thursday 12.24

CFL Workout

5 Rounds:
10 Deadlifts, 60kg (132#)
15 Kettlebell Swings, 16kg
20 Overhead Walking Lunges, 2.5kg
13.20

Tuesday 12.22

CrossFit London Workout

As many rounds as possible in 15 minutes:

1 box jump (24”)
1 push-up
2 box jumps
2 push-ups
etc.

11 rounds + 1 box jump

Bacon egg cheese avocado wrap

Coffee, carrot-orange-beet-Ginger juice

Sunday 12.20

Rowing Intervals

8 x 500m Rest exactly 1 minute between intervals. Do not deviate more than +/- 4 sec from your first interval. 20 burpee penalty for each deviation.

1:51.4
1:52.5
1:53.4
1:53.9
1:52.9
1:54.5
1:53.9
1:53.3

This was really, really hard. 1 minute is not enough time to rest!

Chicken salad. Earlier: 1 small paleokit, 1 cup coffee, 1 glass grapefruit juice

Apple, raw cottage cheese

Friday 12.18

Interval Row

4x1000m —
3:45.3 [1:52.7 split / 27spm]
3:45.3 [1:52.7 split / 29spm]
3:45.7 [1:52.8 split / 27spm]
3:47.1 [1:53.5 split / 27spm]

Spring roll.  Followed by Thai green curry with chicken and extra broccoli, hold the rice.

Coffee, half-brownie.  Some raw milk yogurt with blueberry jam and almonds.