Longish Rows

13 Jul 12 (Fri)

Strength

    5 Rounds

    3 Muscle Cleans  (115lb, 125, 135, 145, 150)

Endurance

    Row

    5min

    * Rest 2min 30sec

    6min

    * Rest 3min

    7min

    ***  2min 20-30sec/500m pace throughout, damper at 6/5/4

    ***  Distances around 1200m/1300m/1400m = ~3900m total

  Getting better at endurance workouts, I think. Even though no-one ever wants to start a seven minute row, I'm confident enough to do so and know that I'll be able to finish it without giving up and with a decent distance rowed.

  Picture is Spencer Hendel from yesterday, but doing the Game's day-one WOD of the Marines obstacle course at Camp Pendleton. The two pictures show a bit of the variety in Crossfit.

  Here's the update and a couple of cool, short Crossfit videos.

CF Games Thursday Recap      Crossfit: Confidence      What is Crossfit?      Crossfit: Belief

Cleans Per Minute

12 Jul 12 (Thu)

Strength

    3 Rounds

    5 Box Squat     (155lb, 165, 170)

    3 Rounds

    5 Bench Press  (100lb, 110, 120)  ** Smith rack

WOD

    1, 2, 3,... Per Minute Each Minute

    Hang Muscle Cleans  (95lb)

    **  9 rounds + 8 reps = 53 total

  That WOD is a lot harder than it looks.   :P   Did quite well on the squats. Current 1rep PR is 175lb, so that's probably due for an update.

  Slight adjustment to theoretical schedule. Combining both WOD-types into one session, and starting with strength each day. If I have morning sessions, I know damn well that I won't go to them.   :/   I also noticed that CF Football has their strength-WOD days on M-T-Th-F with all the others as rest, which is perfect. Adjusted schedule as follows:

      Mon       Tue       Wed       Thu       Fri       Sat       Sun

       Str        Str          x           Str       Str        x          x

       CF        End         x           CF        End       x          x

     Str  (Strength)    = CF Football or Outlaw Way

     End (Endurance) = CF Endurance

      CF   (Crossfit)     = CF Mom or Crossfit

      ***  Active rest days... some sort of outdoor activity

  Picture above is Spencer Hendel. He's one of the ones that I watch (well, I follow all the competitors  :P ) because he's 6'2", which is the same as me. It's interesting to get a feel for what size you'd be walking around where he is. He's also a good guy.

Spencer Hendel's 2012 Games

  I think I've mentioned it before, but the people in the Crossfit community are one of its very best features. There are almost no obnoxious jerks or bragging posers because every person who does Crossfit is wiped out by the end of the workout and laying on the floor sweating and breathing hard. Everyone from the grandma to the games-competitor, because the WOD is scaled for each person. Not only does this build camaraderie through shared laughter and agony, but it enforces being humbled: also, there's no time or energy for strutting, posing, and bragging when you're trying your very hardest to kick ass in a workout with everyone else. Preening braggarts do not thrive in those conditions.   :)

  The Games started yesterday. Here's the Wednesday recap, and the triathlon highlights:

CF Games 2012 Wednesday Update     CF Games Wed Triathlon

Endurance Short Rows

10 Jul 12 (Tue)

Endurance

    12 Rounds

    100m Row

    15sec Rest

    -- 2min Rest

    8 Rounds

    100m Row

    15sec Rest

    -- 2min Rest

    4 Rounds

    100m Row

    15sec Rest

    ***  All 100m's 20-25sec each

    ***  Total distance = 2400m

  Interesting WOD, using short intervals. This is from Crossfit Endurance; as prescribed,  give or take.

  Crossfit Games had a surprise announcement that the first WOD for competition would be a triathlon at Camp Pendleton on Wednesday, not Friday. Wow, that's tomorrow... the Games start tomorrow!   =D   Good stuff.

Squats & Press

9 Jul 12 (Mon)

Strength

    3 Rounds

    5 Box Squats          (135lb, 160, 165)

    3 Rounds

    5 Shoulder Press     (65lb, 95, 95)

    ***  PR

WOD

    15-12-9

    Deadlift                 (165lb)

    Hang Muscle Clean  (65lb)

  WOD was deceptively hard. Much sweat & breath. I should've stuck to the KB deadlift as prescribed. Felt strong in the squat, and got a new PR for shoulder press. Good workout, all-in-all.

  Crossfit Games start this Friday... very excited. This is my favorite sporting competition in the world; followed by the Olympics and UW Husky football.

CF Games Schedule      CF Games Workouts      CF Games Fan Zone