Start

7 Sep 10

Daily WOD

     5 Rounds For Time

     500m Row

     15 Clean & Jerks     (65lb)

     ***  Time = 26min 5sec

Crossfit Football WOD

     Deadlift              5rep max

     Strict Pullups     3 x max reps     (turqouise+lavender bands)

     ***  Deadlift = 115kg (253lb)

            Pullups =  7, 5, 5

     

  This was a pleasant daily WOD. I think that I scaled it properly at 65lb, and couplets are always nice because of their simplicity. Bonus points for no knee-joint-painful movements.


  My first day incorporating Crossfit Football after the daily WOD. I've managed to come in for workouts for four days each of the last few weeks, so I thought that I'd try to solidify my schedule and design a good weekly plan.


Monday:         Crossfit Daily WOD  +  Crossfit Football Strength WOD


Tuesday:        CF + CFFB


Wednesday:   Rest


Thursday:       CF + CFFB


Friday:            CF + CFFB


Saturday:        CF Endurance  &/or   Push-Pull Powerlifting WOD


Sunday:          Outdoors Adventure   &/or  Rest


  Well, that's the plan, anyway... we shall see.


  Background: I train at the Agoge Gym in Woodinville, Washington. I have extremely bad knees (multiple re-constructions on both, little cartilage remaining in the left & no ACL in the right). I've been Crossfitting for about a 1 1/2 years.


Thanks for reading and I'll see you next time!