1 min- Box Jumps (18")
1 min- Squats
1 min- shuttle run
1 min- rest
1 min- burpees
1 min- push ups
1 min- med ball twists (10#)
1 min- rest
Repeat...
Warm up- I participated in a group today, so I didn't do the usual CF warm up. We did some running in place, high knees, jumping jacks for about 5 minutes. We also did agility drills on an agility ladder...it was a blast and I really enjoyed this warm up.
WOD- I definitely pushed today. I didn't count reps, so I can't report numbers. I can however say that the 18" box jump is nothing compared to a 24" box. I went unbroken on both minutes for that event. Squats destroyed me. Shuttle run was more of a shuttle jaunt. I burned through burpees and maintained high intensity in the minute...a BIG improvement from when I started CF about 4 months ago. Push ups were tough after the burpees and OMG...med ball twists...OWIE! I had tons of fun and this was a great workout. The bootcamp is every weekend at Ramsey Park in Austin, TX, near 45th and Burnett. I'm definitely going to recommend this to all the Soldiers in my unit.
Random notes- After attending the cert in Dallas, I've been a little rejuvenated and will be focusing a whole lot more on proper technique. Technique builds on intensity, which leads to increased power output on the WODs.<-- our goal in CF. Over the last four months, I've had much fewer joint pain issues associate with working out. I attribute that to the variation in CF. I'm a bit lighter (186 lbs, today) and my body fat has decreased, from what I can see visibly. I've not measured to see where I am, though.
3-2-1...GO!
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