Knee Raises & Back

7 Apr 12 (Sat)

    Warmup

    500m Row

    8 Rounds

    10 Hanging Knee Raise   (5 Hang, 5 Elbow-Support)

    10 Back Extensions

    Cooldown

    250m Row

Farmer's & Pullups

4 Apr 12 (Wed)

    Warmup

    500m Row

    5 Rounds

    ~90m Farmer's Walk    (KB 2x40lb)

    10     Pullups              (assisted 130lb, 130, 140--)

    Cooldown

    500m Row

  Farmer's Walks are good. They tax the grip and arms, but walks without jarring so are pretty easy on the knees; as much as any walking is.

  Crossfit Games worldwide open section is finished. Regionals will be starting in late April.

Crossfit Games Regionals

Deadlifts & KB Swings

1 Apr 12 (Sun)

    Warmup

    10 Back Extensions

    10 Pullups                (130lb assisted)

    5 Rounds

    5   Deadlifts              (155lb)

    20 KB Swings             (25lb)

    ***  ~7min

    Cooldown

    500m Row

  Rough one. Was going to (wanting to, anyway) stop at four rounds, but said fuck it and did the whole thing. I did one round sumo, but it twinged my knee a hair so i went back to regulars for the remainder. Was probably just from not taking the time to set up properly, and I'll give it another try next time.

  Did a different warmup today; more like what the Crossfit warmup is supposed to be. Only a tiny part of course, but I'll keep adding to it over time while still mixing in some rowing or KB Swings or something.