Wow, completely died and cramped today. It’s so different to run outside even with a little bit of sun, the cold 60 degree winter air was no match for me. I think it doesn’t help that I haven’t worked out since last Tuesday. I think my waist trimmer made me cramp -_-

Warm Up
400m
stretch

For Time:

400m
20 burpees
800m
15 burpees
1200m
10 burpees

time: 19:40
previous time: 17:56 (indoors at fitness 19 1/17/12)
difference: +1:44

I don’t really want to compare, indoor vs outdoor is way different plus I wore my hoodie because it was cold. I’m glad I did it but my legs and feet are hurting. 

just found out you can sub good mornings for back ext
http://www.youtube.com/watch?v=ud6ZFpjIc-g 

Warm Up
400m
10 pull ups on machine (with 40lb help)
full stretch

Michael
3 rounds for time:
800m (running on 8.5 on treadmill)
50 back ext
50 sit ups

Time: 20:08.7

compared to 20:58.1 on 2/2/12
(50.6) second shave off :) 

*would have been sub 20 if meat heads weren’t using back ext thinger*

Warm Up
400m
30 back ext
stretching

“Karen”
150 wallballs for time

My time: 7:50.5

I did 50 straight then 40 then sets of 10s.
I’m pretty happy with my results :)
I could barely walk afterwards lol. 

Mark Sisson www.MarksDailyApple.com

www.PlanToEatPaleo.com