Editing the warm up.

changed the warmup today, here is the offical one for records

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Back in the Saddle again

So here we go again...

I've been trying to get conscious of what i'm doing and what i'm eating for the past two weeks again. As you can see over on the left there is now a link to my FitDay journal so i can keep track of what i'm eating/doing in a caloric way. Not to be obsessive about it, but to be aware of it.

Today i got started on the "10 weeks to 30 minutes" running plan, so here's what i did.

2min run
4min walk
repeat 4x

So.... I'll post the whole plan up later this week. For now i can say that tm is a off day for running, and back again with more of the same on tuesday.

Ideally i'd like to be running in the morning and CF at "night" so we'll see how that goes. I may simple fit/CF warm up for a while at night and feel it out a bit, especially with the big move coming up.