Squats & Benches

31 Mar 12 (Sat)

    Warmup

    500m Row

    13-9-6-3

    Box Squat     (75lb)

    Bench Press  (95lb)

    Cooldown

    500m Row

  Starting to visually notice losing some fat; about two weeks after starting workouts again. This is good, but it shows me that exercise matters more for fat than food choice does because I've been eating quite well (7 or 8 / 10) for the last year while doing nothing. No surprise, I guess, but nice to have experimental verification.

Push Jerks

30 Mar 12 (Fri)

    Warmup

    1000m Row

    Find PR Max

    Push Jerk       (105lb)

    Cooldown

    1000m Row

  

  I think Push Jerk is the right description. Brought barbell off of rack and dip-jerked from there. Used both front & back types. Back was easier on the wrists, but front felt smoother. I stopped at a weight that seemed like it took some effort to get up, but still well within not failing. The weights-area at Gold's has almost no room to dump weights, so is kind of unsafe to max out.

  Had some good smooth moments in rowing today. Form is starting to come together.

  Above is Annie being awesome. Annie's Crossfit Games

KB Swings & Dips

27 Mar 12 (Tue)

    Warmup

    500m Row

    4 Rounds

    20 KB Swings     (25lb)

    10 Dips             (assisted 140lb)

    Cooldown

    500m Row

  The KB Swings felt pretty good today; as in smooth, not as in easy.  :P

  I'm going to have to come up with some variety in met-cons for warmup & cooldown. Rowing every day seems like falling into the trap of a rut and boredom. I should definitely mix in some swimming workouts, as well. I'll try to remember to use one or two Crossfit Endurance swimming WODs a week, or at least keep them in mind when choosing exercises for the day.

Here's their site. They're a great resource.  crossfitendurance.com 

Snatches & Back Raise

26 Mar 12 (Mon)

    Warmup

    500m Row

    3 Rounds

    10 Snatch                (65lb)

    10 Back Extensions

    Cooldown

    500m Row

  Snatches felt very awkward; Power Snatches of course, but still. Not being able to move the feet because of the knees is part of it, but probably also just sucking at them.

  Only one Back Extension bench in the whole Gold's.  >:|  And it was delapidated and rickety.