Jackie

20 Apr 13 (Sat)

     Jackie

     1000m Row

     50 Leg Press   (60lb)

     30 Pullups      (assisted -160lb)

     ***  13min       (including equipment setups)

     Cooldown

     300m Row

  I much prefer chipper-WODs like Jackie. A chipper is when there's several exercises that you go through once; it's like a wood-chipper, something goes through it once and comes out the other side wrecked. To me, there's less monotony than a multi-rounder, and there's a feeling of accomplishment or relief when you finish each section.

  I've been getting most of these recent workouts from Crossfit Mom. I adjust the movements as necessary for knees, and usually raise the weights somewhat. Their advanced or intermediate WODs are just right for my easing back into working out.

Crossfit Mom

Death by DB Clean & Jerk

19 Apr 13 (Fri)

     Warmup

     300m Row

     1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min, ...  (Death by DB C&J)

     DB Hang Muscle Clean & Jerk   (30lb x 2)

     ***  7min + 7reps = Total 35reps

     Cooldown

     300m Row

  These "Death by..."s are always deceptively hard and exhausting. It's a good format for scaling down to how you feel that day, or going balls-out to collapse.

  These'll be much more fun with an exercise that isn't so hard on the knees. Well, maybe "fun" isn't quite the right word.   :P

  Above is Julie Foucher demonstrating the movement standards for 13.3. This is the 3rd of 5 weekly workouts that comprised the 2013 Open.

2013 Crossfit Games Open Workouts

Rows & Leg Press

18 Apr 13 (Thu)

     4 Rounds

     500m Row

     25      Leg Press   (+50lb)

  Good workout. Smooth movements, minimal cartilage-clicking or instability, light sweat; moving towards next level of intensity. Will build gradually.

  Couldn't really do this one for speed; had to do leg presses carefully with constant foot-placement adjustments to find or keep knee stability.

  Motivational picture today. Miss Alison Brie as Captain America: she is adorable & hilarious & sexay in everything she does.   :)

Rows & Benches

16 Apr 13 (Tue)

     4 Rounds

     500m Row

     15      Bench Press  (Smith +30lb)

  Good job to me; first week = 3on & 1off, twice. Eating very well. Goal is consistency throughout April. No weight-loss yet, but possibly is muscle gain balancing fat loss. Possibly.   :/

  Rowing-technique is quite good still, after the break. Encouraging.

Press & Pullups

15 Apr 13 (Mon)

     Warmup

     300m Row

     21-15-9

     Push Press  (65lb, 55, 55)

     Pullups       (assisted -160lb)

     Cooldown

     300m Row

  Right knee slightly twinging after today.

Deadlifts & Benches

14 Apr 13 (Sun)

     Warmup

     300m Row

     5 Rounds

     9 Sumo Deadlifts   (115lb)

     9 Bench Press        (Smith+ 50lb, 50, 50, 50, 40)

     Cooldown

     300m Row

  Good consistency thus far.