Bench & Pullups

1 Jun 12 (Fri)

    Warmup

    25 KB Swings  (40lb)

    15-12-9

    Bench Press   (115lb, Smith rack)

    Pullups          (assisted 120lb)

    ***  ~8min

    Cooldown

    1000m Row

  Short one. Sometimes you just don't want to burn yourself out. The 40lb kettlebell seemed like significant weight for the warmup-swings, though; guess it was time to go up a weight.   :P

  I notice that I've skipped the last couple of swimming WODs that I've had scheduled. Mostly because it's such a production to get suited up for & unsuited and dried off afterwards. That and the annoying nose-clip. Oh, well.   :/

Squats & Farmer's

30 May 12 (Wed)

    Warmup

    500m Row

    4 Rounds

    10     Box Squats       (105lb)

    100m Farmer's Walk  (2 x 45lb)

    Cooldown

    500m Row

  Need to mix it up a little; doing 3-5 rounds of some kind of couplet every workout is getting kind of routine and predictable. Still have swimming on occasion, which is something, but I need to program more variety. I don't have enough crazy, physically demanding crap that adds fun & interest, and is the soul of Crossfit.

I'll look for a WOD-site that has some outdoor / off-the-wall workouts. If I find a good one, then I shall share it.    :)

D.T. Modified

28 May 12 (Mon)

    Warmup

    25 KB Swings      (35lb)

    3 Rounds           (D.T. Hero Wod modified)

    12 Deadlifts       (155lb)

    9   Hang Cleans  (75lb)

    6   Push Jerks     (75lb)

    Cooldown

    500m Row

  Whew... rough one. Indivudally, these weights aren't bad at all, but when you put the lifts in a continuous cycle, it becomes a butt-kicker.

  Motivational picture today. Miss Lynda Carter, AKA Wonder Woman. One of the hottest and most beautiful women of all time. Also great sense of humor. And a fine singer. Quite a girl, all told.    :)

Swim 50s

27 May 12 (Sun)

    10 Rounds

    25m Swim Back Kick

    25m Swim Freestyle

    * Rest ~1min

  Got the nose clip to stay on a bit better, so was able to do some real freestyle laps. Taking breaths on every 2nd / 3rd stroke. Clip's still not working perfectly, but well enough to be able to focus a bit more upon technique and a little less upon choking.   :/

  I may start working on the Crossfit Endurance swimming workouts now that I can do ten 50m swims with some consistency, albeit with pretty low conditioning.

Crossfit Endurance