Crossfit — WOD

4 rounds for time of:

500 m row

50 squats

15:32

Finally my back is feeling better!  Didn't go to CF Hollywood today, because the official WOD was GHD situps and back extensions, and I knew it might not be good for my back.  But this one was great!

Diet:

Stuck to The Zone

Rest Day

Took another day off. Looking forward to CrossFit tomorrow!

Diet:
Stuck to The Zone

Dojo Training

Sensei is back!
Had good, hard class.
Kihon, kata, kumite slow-mo drills
1.5 hours

Diet:
Not that great. July 4th, went to a couple of parties, noshed.

Rest Day

Really needed this day off *phew*.

Diet:
Stuck to The Zone, except for dinner (went to Thousand Cranes and had sushi and sake)

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Nightmare.

2 x 200 m sprint warmup

200 m sled run (45#) 1:02:56
100 m sled run (90#) 18:68
50 m sled pull (135#) 1:51:72
200 m sprint 24:15

Can't even express how challenging the 200 m sled run and the 50 m sled pull were!

Diet:
Stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone