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Workout of the day (x2)
Pretty hard WOD for me due to the overhead squats. Just when I thought my back was getting better... sore as hell yet again. 3 rounds for time:
50 Box jumps (20 inch)
7 Handstand pushups w/parallets (ones with the white pipes in the video)
10 over head Squats (95 lbs)
Time: 15:17 not including my 1.5km run.
Afternoon: slow jog. 5km. 36mins. August 30 Workout of the dayTypical Sunday workout...but I was very tired from rock climbing all day yesterday. Changed my scoring for situps. Now keep track of time needed for 50 (strict form).
 Climb up Koko head was average. Time up 18:57, down 5:48.
August 28 Workout of the day (x2)
Morning: Thank God we had a choice between two workouts this morning as my back is still pretty sore.
21-15-9 For time
Dead Lift 220lbs
Jerk 120 lbs
OR
Handstand pushups
1 leg squats (each leg)
I did option number two. Time 12:03. The pushups go fast but the squats are really difficult.
Afternoon: 3.5 mile (5km) run. Time 34:22
August 27 Workout of the day: Long RunToday was long run day and I really wasn't looking forward to it. Ran about 11.3 miles today or 18km in 1h50m59s. I think this is is pretty good since I ran 10 miles last week 1h53m. So I basically went 1 mile longer in 3min less time today. Really need to push myself into th 15mile range soon tho. August 25 Workout of the day Just a short 3.5 mile (5.6k) run in a slow 36min because of my hurt back. August 23 Workout of the day Did my old Sunday workout for the first time since June 14th. As you can see from the chart, I lost a bunch on benchpress and situps. On the other hand, my running is better now.
 After the gym, headed back up Koko Head. Time up 17:41 and down 6:01. The time going up is pretty average for me but about 30 seconds slow down due to all the people in my way.
 August 22 Fried BananasSweet apple bananas were on sale at the market yesterdays so I decided to try buy some and try to fry them like I use to get in Malaysia.
       August 21 Workout of the day Very cardio based day today. WOD: 2 Rounds For Time 800m run 20 box jumps (20in) 200m run with a 20lb med ball 20 box jumps (20 in) 500m row Time: 19:23 August 20 Tom is back!Got to catch a bit of the Pats preseason game tonight. This is Tom's second game back. Good to see him playing agian.
 Workout of the day10.5 mile 16.9km run. Time 1:52. Felt ok today. Not as good as I did last week when I did 14miles. Have a feeling it is due to the jet lag and yesterdays dead lifts! August 19 Workout of the day (x2)
First workout back at Crossfit Oahu.
Morning WOD: 3 rounds for time
400m
15 back ext situps
15 Dead lifts (220 lbs)
5 biurpies
Time: 22:23. I was pretty slow today because I haven't done any dead lifts since leaving in June. The 220 lbs was the rx weight and I really struggled with it.
Afternoon WOD: 5.5km run. Time 33min. August 18 Workout of the day (last one in Boston)
Headed back to Hawaii today and decided to do one last Boston WOD before I left for the airport. Short and sweet today since my legs are still killing me from Sunday's second run of Tabata Anything.
50-40-30-20-10 For time
Pushups
Jumping pullups
Time:9:51
August 16 Workout of the day/Crossfit Cape Cod
Decided to go for a second stab at Tabata Something Else today. Glad I did. The result this time was much better.
Workout: 20 seconds on, 10 seconds off. Pullups, pushups, situps, and squats.
Results:
Pullups:21
Pushups:74
Situps:110
Squats:121
Grand total: 326. That compares with 239 3 days ago. A lot better.
Since I am heading home on Tuesday, today was my last day at Crossfit Capecod. I'll be back in November. Posted some pics of my last day.
 With Mark & Sarah (the owners)
 
August 15 Work out of the day (x2)
Morning: Run 5.5 miles (8.8km). Very slow today. 57min! Must be because of yesteday's workout. Afternoon: Tabata rowing. 30 seconds on, 15 seconds off. I did 20 rounds and approx 2500m total. Now I can rest! August 14 Workout of the day
WOD: Tabata Something.
20 seconds on, 10 seconds off. 8 rounds of each
Pullups
Pushups
Situps
Squats
I completed 25 pullups, 64 pushups, 75 situps, and 70 squats. Grand total 234.
August 13 DinnerHad dinner with 3 friends from grade school. Hadn't seen these guys in over 15 years! Amazing
 FinancialsKeeping an eye on that pesky FAS. Graph vs the index. Looks like the 3x is working.
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