Sevens

Agoge Crossfit Woodinville

(My home gym)

13 Sep 10 (Mon)


Daily Wod
     (Sevens) 7 Rounds of 7 Each
     Handstand Pushups       (to low med ball)
     DB Thrusters                  (25lb)
     Knees-to-Elbows
     Deadlift                            (100kg / 220lb)
     Parallette Pushups
     KB Swings                       (20kg)
     Pullups                             (120lb assisted)
     ***  46min 26sec


Strength WOD
     None


As long, sweaty, dibilitating, heinous WODs go...this one was okay.  =)   The rounds of seven are short enough to let you feel like you're making progress.


For me, the deadlifts started feeling pretty heavy, but went pretty well once I found a good foot position that didn't click knee cartilage. The K-T-Es didn't rip the skin from my palms like they did a few weeks ago. I was worried about that, but they seem to have pretty much healed up and didn't re-tear much at all. So...good!


As for the CF Football strength WOD after Sevens? Screw that.  :)  Also, was running low on time.

Libby

12 Sep 10 (Sun)


     Rest Day


Miss Libby Dibiase in the Crossfit Games.


Anyone who says that working out all the time and using heavy weights makes girls manly and unattractive is an idiot.

Powerlifting

11 Sep 10 (Sat)


Powerlifting WOD
     Deadlift Triples         (up to 140kg / 310lb)
     Bench Press            (4x6reps at 50kg / 110lb)


So, I recently discovered that there's such a thing as Push-Pull Powerlifting. This is when the Back Squat is removed, so that the two lifts attempted are Bench Press & Deadlift. This is perfect for me as I have to do Box Squats for knees, which is helpful physically but not allowed in competition.


I figure that if I add a powerlifting WOD on Saturdays, then in a few months I can enter a push-pull  powerlifting competition. It'd be fun to experience what it'd be like to be in a weightlifting meet, and it gives me a chance to focus on training a couple of the lifts that I can actually do as prescribed. Sweet.


This WOD was my first pure strength workout. It's nice to sometimes just grab a couple of heavy-ass barbells and move them around. Not that the benches were heavy, of course, but those'll just be technique for the first couple-few weeks.   =D


Crossfit Quote
     Crossfit. Crushing egos, one workout at a time.