Squats & Couplet

25 Sep 13 (Wed)

     Warmup

     2 Rounds

     250m Row

     10      Air Box Squats

     10      Good Morning  (45lb)

     10      Shoulder Press (45lb)

     Strength

     5RM   Box Squat        (to 155lb)

     15-9-6

     Muscle Clean             (95lb)

     Bench Press               (70lb smith)

  Good WOD. 15-9-6 is a good rep-scheme.

  Still like the warmup. Think I'll use it for a while. Need to watch technique on good mornings a bit; work range of motion up slower.

Tire Flips

24 Sep 13 (Tue)

     Warmup

     (2 Rounds)

     250m Row

     10 Air Box Squats

     10 Good Mornings  (45lb)

     10 Shoulder Press   (45lb)

     Strength

     5RM Deadlift         (to 245lb)

     4 Rounds

     25m Tire Flips

     10    Situps

  Fun workout. Always nice to get some variety in, and the tire flips went well. Also good to get outside, of course (did them in the parking lot).

  Good warmup, too. Got it from CF Mom.

Exercycle & Couplet

22 Sep 13 (Sun)

     Warmup

     3min Exercycle

     2 Rounds

     15      DB Snatch (R)  (25lb, 30)

     15      DB Snatch (L)  (25lb, 30)

     800m Row

  Tried the recumbent exercycle for warmup for variety. It's a pretty crap exercise. You just sit there moving your legs; there's no intensity at all. I mean, it wasn't terrible on the knees, but still.

  People at the gym who come in and get on the treadmill or exercycle or whatever for a half-hour/hour are trying to exercise without having to actually do any work. They're literally using the least amount of energy that they possibly can. It's more to talk themselves into having been at the gym than trying to use the gym. It's sad: and essentially useless.

  Maybe mountain-biking on a trail or something would have some value. May try that eventually.

AMRAP Triplet

21 Sep 13 (Sat)

     Warmup

     500m Row

     AMRAP in 20min

     200m Row

     3        Muscle Clean  (125lb)

     10      Situps

     ***  8 total rounds     (1600m Row, 24 Cleans, 80 Situps)

  Good to do a longer AMRAP; been too many WODs of around the same length. Need to mix it up more.

  Don't have my scale anymore; gonna have to remember to weigh at the gym for a baseline.

  Oh, also Seattle football is undefeated thus far (Huskies & Seahawks).  :P

Squat, Clean, & Press

20 Sep 13 (Fri)

      Warmup

      500m Row

      5 Rounds

     10 Box Squat  (65lb)

     10 Hang Muscle Clean  (65lb)

     10 DB Shoulder Press   (2x15lb)

  Light but well-rounded WOD. Good workout, if on the easy-ish side.

Baby Barbara

17 Sep 13 (Tue)

     Warmup

     500m Row

     5 Rounds (Baby Barbara)

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

     10     Situps

     10     Air Box Squats

     100m Row Sprint

  Good, clean, light workout. Decent sweat, not breathing hard.

Muscle Snatch Max

16 Sep 13 (Mon)

     Warmup

     500m Row

     1 Rep Max

     1 Muscle Snatch  (to 115lb)      *** Did 2 singles at 115, both pressed out

     Cooldown

     500m Row

  CF main site is working through some low-rep high-weight recently. Scattered with some high-volume Hero-WODs.

  I don't think the gym has any kettlebells. Probably have to use DBs for KB-swings and the like. Still fine for $20 a month.  :/

Muscle Clean Doubles

14 Sep 13 (Sat)

     Warmup

     500m Row

     7 Rounds

     2 Muscle Clean  (95lb, 105, 115, 125, 135, 145, 155)         ***  155lb = close to max

     Cooldown

     500m Row

  Simple day. Removing the CF Football strength-element does indeed simplify and shorten the WODs. Doing just the main-site WOD is supposed to be plenty to be super-fit if done with high intensity. We shall see if that holds when scaled drastically for knees.  :P

  Rowing machines (2) in gym are pretty old and used, but still work okay. I think I'll vary the warmups & cooldowns more.

Row & Press

13 Sep 13 (Fri)

     Warmup

     500m Row

     5 Rounds

     200m Row

     10      Overhead Press  (75lb, 75, 75, 65, 55)

  Light day.

  Going with regular Crossfit.com main site or CrossfitMom for awhile. Starting back up without the strength component of CF Football to ease back in, and take about 50% off of the time in-gym.

Squats, DB Snatches, & Pullups

11 Sep 13 (Wed)

     Warmup

     500m Row

     Strength

     5RM Box Squat  (to 155lb)

     AMRAP in 10min

     5 1-Arm DB Snatch (R)  (25lb)

     5 1-Arm DB Snatch (L)  (25lb)

     10 Pullups                    (assisted -130lb, 130, 140, 140, 150, 150)

     ***  6 rounds total

     Cooldown

     500m Row

  Rest did some good, I think. The 155lb squats felt quite comfortable: still a bit heavy. Good form on the snatches, I thought.

  No bumper plates at the new gym: just iron. Which is fine.

Back in Anacortes

10 Sep 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM   Deadlift  (to 205lb)

     Chipper

     9   Hang Muscle Cleans  (95lb)

     15 Situps

     6   Hang Muscle Cleans

     15 Situps

     3   Hang Muscle Cleans

     Cooldown

     500m Row

  Okay, 2-3 week break to move. Now living in Anacortes. Nice town. Joined Thrive Fitness, just a little local gym. There's actually a CF box in town, but I can't afford it just now. Eventually.

  Kept weights pretty light, but still had good intensity. Much sweat & breath.

  Motivational picture today to re-start workouts. A saucy wench. Nice.

Dead, Press, Dip

20 Aug 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM   Deadlift  (to 245lb)

     21-15-9

     DB Push Press   (2x25lb)

     Dips                  (assisted -130lb)

     Cooldown

     500m Row

  Couplet a little rough on the elbows. Was careful of range-of-motion to avoid tweaks.

Squat, Press, Snatch

19 Aug 13 (Mon)

     Warmup

     20 1-Arm KB Swings  (35lb)

     Strength

     3x5 Box Squat           (135lb)

     3x5 Shoulder Press    (85lb)

     5 Rounds

     100m Row

     5 DB Snatch, Right     (35lb)

     5 DB Snatch, Left       (35lb)

  Good workout. Simple day.

  Still under 240lb. 25lb four-month net loss seems steady even after break. Good. Moving down to 235. Ultimate goal is ~220, I think. 230 for now to evaluate at that point.

Cleans & Couplet

16 Aug 13 (Fri)

     Warmup

     20 1-Arm KB Swing  (35lb)

     Strength

     5x3 Muscle Clean     (135lb)                        ** heavy but manageable

     7 Rounds

     5 Shoulder Press      (65lb)

     5 Chinups                (assisted -110lb)

     Cooldown

     20 1-Arm KB Swing  (35lb)

  Probably only a week or so left at this gym. Moving to Anacortes. There is a Crossfit Anacortes. I'll check it out.

Squat, Bench, & Couplet

15 Aug 13 (Thu)

     Warmup

     500m Row

     Strength

     3x5 Squat           (155lb)

     3x5 Bench Press  (100lb smith)

     5 Rounds

     5    Muscle Clean  (95lb)

     10  Ball Slams       (20lb)

     Cooldown

     500m Row

  Exhausting workout; couplet, especially. Weights were just right for all.

Deads & Couplet

13 Aug 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM Deadlift  (to 245lb)

     5 Rounds

     10 KB Swings  (50lb)

     10 Situps

     Cooldown

     500m Row

  Good workout. Clean form.

  Had lost 25+lb over 4 months, probably gained a few back over 2-week break. Will check again at end of week.

2 Week Break

12 Aug 13 (Mon)

     Warmup

     500m Row

     6 Rounds

     5       DB Snatches  (35lb, 5L+5R)

     100m Row

     Cooldown

     500m Row

  Took a 1-2 week break. Been very busy with things. Also been lazy.

  Moving to Anacortes in ~a week. Will try to find a local gym to keep going.

Deads & Couplet

30 Jul 13 (Tue)

     Warmup

     30   1-Arm KB Swings  (30lb)

     Strength

     5RM Deadlift               (to 235lb)

     Death-By Couplet

     2      Muscle Clean       (115lb, 115, 125 to end)

     Death By Pullup           (1min=1, 2ndmin=2, ...; assisted -120lb)

     ***  8 rounds  (last few rounds took >1min)

     Cooldown

     600m Row

  Smooth workout, tiring day.

  Net weight-loss of 25lb after 3-1/2 months: to ~240lb.

Boxes, Dips, & Overheads

29 Jul 13 (Mon)

     Warmup

     600m Row

     Strength

     3x5 Box Squat             (140lb)

     3x5 Shoulder Press      (85lb)

     3 Rounds

     30sec L-sit

     30sec Dips                   (assisted -130lb)

     60sec Rest

     30sec Overhead Hold  (55lb)

     30sec Overhead Press (55lb)

     60sec Rest

  Good form on boxes & shoulder presses.

  Crossfit Games are over. ESPN video archive is here:

2013 Crossfit Games ESPN Archive

  Final Update Show is here:

Final 2013 Update Show

Swings, Farmer's, & Box

27 Jul 13 (Sat)

     Warmup

     600m Row

     3 Rounds

     10    KB Swings          (50lb swings & farmer's)

     30m 1-Arm Farmer's  (R)

     10    KB Swings

     30m 1-Arm Farmer's  (L)

     10    Box Squats         (95lb)

     Cooldown

     600m Row

  Light-workout-Saturday; movements felt clean.

  Now that my warmup/cooldown row-time is 2min +/-5sec per 500m, I'll bring up the distance a bit. I think that keeping a smooth, relaxed 2min pace and increasing distance slightly when easy would be a good system for a bit. Up to maybe 1000m for each? Have to check Crossfit Endurance's recommended distances at that time.  :)

  Crossfit Games Update Show for yesterday:

Update Show Friday

Cleans & Tabata Deads

26 Jul 13 (Fri)

     Warmup

     1000m Row

     Strength

     5x3 Muscle Clean    (105lb)

     8 Rounds (Tabata Deadlifts)

     20sec Deadlifts       (135lb, 5-8 per round)

     10sec Rest

     Cooldown

     20 1-Arm KB Swing  (25lb)

  Tabata deads was damn taxing. Good weight choice. Of course, Tabata anythings are damn taxing.  :P

  More Games today. Crossfit Games Live & Archive

Bench & KB Couplet

25 Jul 13 (Thu)

     Warmup

     500m Row

     Strength

     3x5  Bench Press            (smith 90lb, 110, 110)

     8 Rounds

     25m KB Shoulder Carry  (50lb, R-L-R-L-...)

     20    1-Arm KB Swings    (30lb)

     Cooldown

     500m Row

  Crossfit Games started yesterday (Crossfit Games). Good stuff. Here's some videos:

Event Announcements Monday

Update Show Monday

Games Events Replay Archive

Update Show Tuesday

Deadlift & Couplet

23 Jul 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM Deadlift     (to 225lb)

     7 Rounds

     3 Muscle Clean  (95lb)

     10 KB Swing      (40lb)

     Cooldown

     500m Row

  Kept the deads kinda light and comfortable to focus on technique. Couplet was a drainer; not sure why. Need to eat a bit more, maybe?   :/

  Crossfit Games start tomorrow, Wednesday. Here's a video of Dave Castro revealing the new date and some events. Good stuff:

Castro's Events Reveal

  Here's the updated schedule:

New Games Schedule

  Yesterday's Update Show:

Monday Update Show

Tabata Row & Couplet

22 Jul 13 (Mon)

     Warmup

        8 Rounds           (Tabata Row)

        20sec Row

        10sec Rest

     Strength

     5x5 Box Squat      (135lb)

    AMRAP 10min

    3 Overhead Press  (5rds x 75lb, ~10rds x 65)

    5 Med Ball Slam    (20lb)

  Presses were mostly shoulder presses, a few push presses towards the end. Tabata row was a good warmup.

  2013 Crossfit Games start on Friday (Tue for the masters division). Here's the schedule:

2013 Crossfit Games Schedule

Back Press & Slams

20 Jul 13 (Sat)

     Warmup

     500m Row

     5 Rounds

     9 Back-Rack Push Press  (65lb)

     7 Ball Slams                   (20lb)

     Cooldown

     500m Row

  Light day. No strength WOD on Saturdays. Back still seems fine.

After a Week Break

19 Jul 13 (Fri)

     Warmup

     500m  Row

     Strength

     3RepMax Muscle Clean  (to 135lb)             **  Re-set max

     6 Rounds

     100m Row

     5        Ring Rows

  Took a week, week-and-1/2 break. Threw out my back doing an awkward movement (not at the gym) and needed to give it time to recuperate. Couldn't stand, sit, or walk for a while.   :/   Better now. Workout went better than I anticipated, actually. Back on schedule.

  Stopped cleans at 135lb while still comfortable. Think I'll take the lifts back a couple of notches of weight, and work back up. This'll allow me to focus on perfect technique.

  Oh, also, net weight-loss is now at 20lb after 3 months; not too bad. At 242lb.

  Motivational pictures today: Anne Hathaway.   :P   Here's her being awesome:

Anne as Catwoman

Anne in Les Miserables (Live Take)