The lovely Barbara is:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 minute break between rounds.

I did not feel up for squats with my gibbled knee, so I eliminated them.  The full leg brace added a couple pounds for my pulls ups for sure, and turned my pushups into one-leg push ups.  My situps were also with one knee bent, the other straight, which added a new dimension.  Pullups were deadhang on the woodgrips.  Overall I was happy with my time of:

43:00 minutes.



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    "WORK consists of whatever a body is obliged to do. PLAY consists of whatever a body is not obliged to do." - Mark Twain

    Welcome to the Sutherland family fitness log, keeping track of what we're doing to get stronger/faster/better. We've opted for a public, weblog format because we love to swap fitness ideas with other like-minded folks.  We are ever curious about what YOU are doing to get better/faster/stronger (we love trying new workouts), so don't hesitate to jump in the conversation, and send us a link to your fitness journal.

    Currently, our fitness activities are inspired by the methodologies of Crossfit, Crossfit Endurance, and Crossfit Kids; and our diet is centered around manipulating performance hormones (energy, mood, sleep, immunological) inspired predominantly by Dr. Barry Sears' The Zone (vegetarian version) and good ol' common sense.  Our diet is supplemented with Univera cell-renewal products.

    We'll jump on opportunities to try any sport, but right now we're pretty enamored with gymnastics, and three times/week you can find us at adult, kid, and family classes at Salto Gymnastics club in Sherwood Park.  Jeff also loves his 6AM Master's swim club at Millennium Place.


    300 Workout

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    Crossfit in 100 Words:
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

    Default Warm Up

    10 Sun Salutations
    15 squats
    15 chin ups
    15 Ab moves (your choice)
    15 dips
    15 back extension

    Repeat 3X