Deadlifts & Dips

28 Apr 12 (Sat)

    Warmup

    20 Bench Press  (75lb)

    20 Situps

    20 Pullups         (assisted 140lb)

    12-9-6-3

    Deadlift            (155lb)

    Dips                  (assisted 140lb)

    Cooldown

    500m Row

  Great difficulty level today. Comfortable but gassing. Comfortable is slightly too easy, of course, but you need those to keep fun and motivation up.

  Part of the Crossfit warmup to start. Subbed benches for pushups. Didn't do dips because had them in the workout, and no back extensions because there's no good place to do them at the gym. Spotted a couple of those bouncy-ball, aerobics, housewife things. Those can work if you find a place to anchor your feet. I'll look around next time.

  Picture is from the 2011 Crossfit Games. The 2012 regionals started yesterday.

Crossfit Games 2012      Crossfit HQ's Video Lists

Farmer's & KB Swings

25 Apr 12 (Wed)

    Warmup

    500m Row

    4 Rounds

    100m KB Farmer's Walk  (35lb x 2)

    20 KB Swings                 (30lb)

    Cooldown

    500m Row

  Was looking forward to doing some nice sled pulls, but the god damn Gold's said that the sled was for people who're paying for personal trainers. That is some messed-up crap.

  The 500m rows for cooldowns are getting under 2 minutes at about the same effort that was 2:15-2:30 before. Very nice. Rowing is still a heck of a workout, though; and always will be. The fitter you get, the faster the times get, but you're still putting the same amount of intensity (or more) into it. Rowing scales with your fitness, in other words. You determine the difficulty.

  Damn you, rower.   :P

  The above picture is obviously from the Washington's Strongest Apple competition. A box in this area that does a lot of strongman work in its Crossfit WODs is Rainier Crossfit. Good people.

  I love the addition of strongman exercises to the Crossfit standards. Not just for extra strength, but the injection of variety and fun seems like a great way to go. That is one of the basic precepts of Crossfit, of course, but a lot of boxes seem to fall into a bit of a rut. Still light-years better than globo-gyms, but just needing a bit of what-the-hell-where-did-that-exercise-come-from.  :)

Cleans & Rows

24 Apr 12 (Tue)

    Warmup

    50 KB Swings  (35lb)

    4 Rounds

    5 Cleans        (95lb)

    250m Row

    ***  ~10min

    Cooldown

    Hell, no.

  Good, hard workout: not so much from the workout itself, but I gave it a lot of intensity throughout. Well, obviously from the workout as well...  :P

  Crossfit Games NW regionals will be 25-27 May on the Puyallup fairgrounds.

Crossfit Games NW Regionals

Squat Doubles

23 Apr 12 (Mon)

    Warmup

    50 KB Swings    (30lb)

    Squat Doubles to Max

    2 Box Squats    (65lb up to 165)

    ***  ~15 Rounds

    Cooldown

    500m Row

  Originally ten rounds of two, but I was feeling pretty good, so I decided to just keep raising weight. I could have gone higher, but the weight area at Gold's is so small that it's not really safe to dump weight behind you. There's one of those stupid, damn cable-pulley things right in front of the best squat rack. Still workable but you have to make sure there's no-one using it when you're doing higher weights, so I stopped at a poundage that took some effort to get up but was still comfortable.

  The knees have felt pretty solid this last couple of times doing squats. Probably from finding a stool with a comfortable height at which to box squat. Almost no interior pinching or post-workout swelling. I have also been extremely careful with technique, of course. Very encouraging. Still can't walk down stairs, of course, but you take what you can get.  :/

  Above is Katie Hogan (Sidepony) kicking fucking ass again. Get 'em, girl.