1/17/17  Slept 7.5 hours, Wt. 196.2,   8/10,  napped 30 min.

Jan-17 *high carb

10min Aerobic Prep (rotating between row / AB)

10min Box Jump Progression

 -accumulate 10 ""landings"" stepping off of 45# plate

 -accumualte 10 reps of ""line jumps"" (start by standing in front of the line hop back and immedaitely bound forward)

 -accumulate 10 jumps to 45# plate carrying over ""feel"" from first 2 drills

Liked this. Felt good. It was fun and rewarding to work on this type of movement and skill.

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10min AMRAP

25cals Row

15 Lateral Burpees over the rower

3 rounds + 10 cal- What is the defined crossfit movement with "over rower" I looked at Youtube. I was not able to perform 15 lateral jumps over the rower taking off and landing on two feet. I did more of a lateral hop-trying to jump off 2 feet but landing on one. What is the prescribed movement I should focus on for next exposure?

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10min cyclical flush on AB

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A. Full-body Soft-tissue / Release Work - (2-3min each segment working from ground up)

feet / calves / tib-anterior / ham / glute / quad / psoas / oblique / diaphragm / upper back / pec / lat / trap

B. Progressive Muscular Relaxation - 30min

*http://media.dartmouth.edu/~healthed/p_muscle_relax.mp3

I enjoyed this workout. It felt good to do some jumping and work on this skill.

High Carb

P 173g, C 218g, F 64 g