Strength & Endurance

6 Jul 12(Fri)

Strength  (morn)

    Warmup

    25 KB Swings      (40lb)

    5 Rounds

    3 Muscle Cleans  (115lb, 135, 135, 135, 135)

Endurance  (eve)

    5 Rounds

    500m   Row        (2min 5-10sec each)

    1-2min Rest

  Got both WODs in, which is good.  =D  Had to do them backwards from schedule because there was a couple of chatty housewives sitting on the rowers in the morning. Never did see them row.   >:/

  Had good form on cleans today. Used hook-grip for all. Coach Burgener would be proud.  XD

  I have essentially completely given up on eating Paleo. I've been doing it off-and-on for 2-3 years, but it's never agreed with me. There's something to be said for it, but if nothing else I get turned against anything that is used in a fanatic, unthinking, unevidentiary  manner, and I'm afraid that that's what Paleo is kind of becoming with all the new folks entering Crossfit. The fundamental core principle of Crossfit is evidence-based results... if it works, use it. For me, the evidence appears to be for a variety of normal, good quality foods. It'll be a relief to not have to think about it any more, frankly, and I'm sure that that alone will be a nice difference.  :)

Squats & Bench

5 Jul 12 (Thu)

Strength

    3 Rounds

    5 Box Squats  (140lb, 160, 160)

    3 Rounds

    5 Bench Press  (90lb, 110, 115; Smith Machine)

    Cooldown

    500m Row

  It turns out that the Smith machine for bench presses adds essentially zero weight, so the previous bench weights using it should come down a bit.   :/   Oh, well. I should really have taken more notice when I said that it seemed easier than using a bar.   :P

  I'm really liking the CF Football strength WODs. They cover the essential lifts in a decent variety of combinations, and are short enough to knock out in limited time.

  Picture is of Camille Leblanc-Bazinet again... because geez, look at her. Here's a few videos of her being awesome and adorable.

All Over the Map: Camille     Reebok Commercial: Camille   Olympic Weightlifting: Camille

  She's engaged to Dave Lipson now (who's a nice guy, so I'll forgive him  :P ), and I just realized that her name'll be Camille Leblanc-Bazinet-Lipson. Nice.   XD

1000m Rows & Schedule

3 Jul 12 (Tue)

Endurance

    3 Rounds

    1000m Row

    2min Rest

    ***  4min 30sec +/-3sec each round, on 6 damper

  Went much smoother than I thought it would. I do one distance of 500m so often that I was nervous about going higher. Stupid. Doing one thing over and over is against the principle of variety in Crossfit. The new schedule should take care of that a bit, I hope.

  Here 'tis:

               Mon        Tue        Wed        Thu        Fri        Sat        Sun

  (Morn)    Str          End         x           Str         End        x           x

  (Eve)      CF          Str           x           CF         Str         x           x

  Str  (Strength)     =  CF Football  or The Outlaw Way

  End (Endurance)  = CF Endurance

  CF   (Crossfit)      = CF Mom or CrossFit.com

  I might not be able to do this because of allotted time in the morning, but I think that it's a good schedule that gives a pleasant variety and amount of workouts that would give good, well-rounded results. There are enough rest-days for good recuperation and rejuvenation, as well.

  They're all technically Crossfit workouts, but I wanted to make the differentiation clear for the simple, focussed ones. I know the Crossfit Mom sounds silly, but the advanced WOD for them is very well scaled from the main site for someone getting back in shape, assuming that I raise the prescribed weights for being a man....and not pregnant.   :P

  Picture is a Special Forces soldier (Andrew) doing Crossfit in Afghanistan. Thanks, buddy. I remember that you're there.

Squat & Press

2 Jul 12 (Mon)

Strength

    Warmup

    500m Row

    3 Rounds

    5 Box Squat        (135lb, 155, 155)

    3 Rounds

    5 Shoulder Press  (65lb, 75, 85)

    Cooldown

    500m Row

    ***  1min 48sec at 6 damper

  I'm enjoying the simple strength days; probably because they're so easy, but there you go.

  I've come up with a new weekly schedule. I'll post it when I start it. I may not be able to work it time-wise but we shall see.