Cleans & HSPUs

23 Mar 12 (Fri)

    Warmup

    500m Row

    5 Rounds

    3 Cleans                    (95lb)

    5 Handstand Pushups  (~3in)

    Cooldown

    500m Row

  Trying to get most of the basic lifts in this first bunch of WODs. I need to get the movements back to somewhat intuitive before I start cranking up the weight some. That's one of the good things about Crossfit training... you get such knowledge of movements over time and repetitions that you can remember them quite well.

  They were actually more like power cleans because I can't catch the weight in a knees-bent position, but screw it, I'm calling them cleans.

  I wonder if anyone's ever done any handstands in this Gold's before.  :P  I assume that I was getting some funny looks, but I don't see anyone else working out with intensity. Just lift-takeabreak-lift-chat-lift.

  Here's a cool site. crossfitmom.com  It has WODs and very good exercise info for pregnant ladies.

Benches & Rows

22 Mar 12 (Thu)

    Warmup

    500m Row

    1 Round of All

    21 Bench Press  (75lb)

    250m Row

    15 Bench Press

    250m Row

    9  Bench Press

    250m Row

    ***  ~8min

    Cooldown

    500m Row

  This one was a good, honest Crossfit WOD. I think I'll sub benches for pushups, at least for a while. I need to get some strength back, as well as get the wrists re-conditioned so that they aren't painful during pushups. 75lb was a nice, safe weight to try out for a medium number of reps; good baseline for pushups.

  I was forced to get an iPod Shuffle for the gym.  :/  Normally I never wear headphones while I'm out, but I've been spoiled by Crossfit... I just cannot stand that easy-listening crap that they play at Gold's. I don't understand what they're thinking. iPod seemed to work okay for benches & rows, but I'll see if it ends up getting in the way.

  Gold's people are kind of sad.  :(  The first time I walked in the door at Crossfit, I learned like 10 people's name and was laughing while we kicked ass together. I don't think I've seen any two people even speak to each other at Gold's. Pitiful.   :/   I don't know, maybe I'll try to change the climate eventually...

Squats From Scratch

20 Mar 12 (Tue)

    Warmup

    1000m Row

    9-6-3

    Box Squats    (75lb)

    Pullups         (130lb assisted)

    Cooldown

    500m Row

  Old squat PR was 175lb. Well, during post-surgeries-Crossfit.  :P  The low reps on this WOD obviously meant that it was for a heavier weight (165lb Thrusters prescribed), but I thought that these were good numbers to get the knees tested back out on squats again. Worked pretty well.

  By the way, the girl spotting in the picture above is Katie Hogan who is awesome, fierce, and sexay.   >:D    Katie's Blog    Katie's Crossfit Games    Butt Test Win :P

Deadlift Triples

19 Mar 12 (Mon)

    Warmup

    1000m Row

    5 Rounds

    3 Deadlifts    (135lb, 225lb, 225, 225, 225)

    Cooldown

    500m Row

  Going to have to alternate between Sumo & Regular stances for deadlifts for a while to see which is better at keeping the knees from crunching. It went better than I'd expected. I don't have much residual soreness & swelling and my back feels fine. I was pretty strict with form, so that helped.

Easing back into the Crossfit workouts seems to be working well. I've been doing fair amounts of work, but without crippling muscle soreness afterwards. Keep ramping up slowly, I guess.  :)

New Gold's

18 Mar 12 (Sun)

    3 Rounds

    500m Row

    10 Situps

  Well, I re-joined Gold's Gym. (sigh) I'll probably regret it, but I simply needed the equipment & room, and the Crossfit gym just isn't really affordable right now. I mean, I could probably work it, but I just want to try Crossfit on my own for a bit and see if I can get results.

If I can find a ground-floor apartment or store-front or something near work, then I'll probably say screw it and buy a C2 rower, barbell set, rings, and just do it solo. I cannot be throwing BBs around in a second-floor apartment, though.  :(  That would be uncool.

I assume that I'll get frustrated with Gold's equipment, space, people, & policies pretty quickly, quit and get hounded by their fucking junk-mail & spam forever again, but I need to try something and the experiment is worth trying $70 a month. We shall see if it's feasible to do Crossfit in a Gold's. It may not be.

It's nice that my memories of how exhausting rowing was were accurate.  :P   My 500m Row PR was 1min37sec, and my Deadlift was 320lb. It'll be interesting to see how drastically those numbers have crashed in the last 1 1/2 years.