Back into the swing of things

I just returned from a wonderful mini-vacation. My love and I spent the last week of December hanging out in Arzona & Mexico where we ushered in the New Year. No, I did not work out, but I slept well and eat my fair share of quesadillas...mmm! Mostly, I just enjoyed spending time with Mike. It was quite lovely. Now that I'm back I feel refreshed and ready to take on some serious training. Although I want to continue lifting, I've decided I want to incorporate 1-2 more days of CF into my training. Truthfully, I miss it. I will try to split my workout in two: lift in the AM and CF in the evening. I hope that the additional CF workouts won't interfere too much with my lifting.

First week back:
Monday
OFF
Tuesday
Backsquat: worked up to a heavy set of 5 for 2 sets
CF WOD 4 Rounds:
400M run 15 HSPU (to a target)
2 Rope Climbs
My Time = 30:33
Wednesday
Bench Press (I am working on keeping my butt on the bench)
5min, 5min, 3min, 3min, 1min, 1min
max reps Clean & Jerk #65
max reps Double Unders
Thursday
Backsquat: heavy set of 5x3 followed by 2 sets of max reps at #75
Deadlift: worked up to heavy set of 3
CF wod:
Ten rounds for time of:
3 Weighted Pull-ups (started w/ #15 ended w/ #0)
5 Strict Pull-ups
7 Kipping Pull-ups
My time= 60:17 all C2b
Friday
OFF

Check out this week's podcast of Your Own Health and Fitness on KPFA at yourownhealthandfitness.org or on the KPFA archives. I am a HUGE fan of Layna Burman who is the producer and host of the show. Layna Burman is a health educator and an integrated health specialist and incredibly knowledgable on the subject of holistic health. She's totally rad and I love her! This program is aired every Tuesday at 1pm and is an excellent (and free) resource for all to enjoy. Tuesday's program discussed the role of exercise in disease prevention.