High Pull & Ring Rows

18 May 13 (Sat)

     Warmup

     300m Row

     15 Back Extensions

     15 Situps

     15 Leg Press             (90lb)

     Strength

     5x3 Bench Press       (115lb Smith)

     4 Rounds

     15 KB High Pulls       (45lb)

     15 Ring Rows

     Cooldown

     300m Row

  Crossfit Games Regionals started yesterday. Here's the Update Show overview for Friday.

CF Games Update Show Friday

  Live coverage at Crossfit Games.   =D

Snatches & Squats

17 May 13 (Fri)

     Warmup

     300m Row

     15 Bench Press   (55lb)  **  Actual Bench Press, seemed much lighter than on Smith rack.

     Strength

     5x3 Muscle Clean   (120lb)

     1 Round per min for 12min   (80lb for all)

     1 Muscle Snatch

     1 Hang Muscle Snatch

     3 Box Squats

     Cooldown

     300m Row

  Snatches for the first time in ages. Muscle snatch is a bit of an awkward movement, but I guess so are regular snatches; at least until you get used to them.

  Cleans felt good and smooth.

Death by Dips

16 May 13 (Thu)

     Warmup

     200m Row

     15      Ring Row

     15      Bench Press   (60lb)

     Strength

     3x5    Leg Press       (260lb)

     50      Situps

     Death by Dips

     1 Dip 1st min, 2 dips 2nd min, 3 dips 3rd min, ...    (assisted -140lb)

     ***  Up to 10min + 9reps

     ***  Total dips = 64

     Cooldown

     300m Row

  Crossfit Games Regionals start tomorrow.    =D

  Here's some links to videos about the Games:

    History of the Crossfit Games

    2013 Season Overview

    2013 Regionals Overview

    2013 Crossfit Games Archived Live Footage

  Should be fun. Picture above is from a Marine Corps obstacle course last year on day 1 of 4. This was done after a triathlon in the morning.   :P   Here's last year's events in the 2012 Games:

  And this has all the workouts for all the previous Games, 2007-2013:

  Crossfit Games Workouts History

Deadlifts & Chipper

14 May 13 (Tue)

     Warmup

     200m Row

     15 Ring Rows

     15 Situps

     15 Bench Press                 (60lb)

     Strength

     5-Rep-Max  Deadlift         (to 205lb)

     Chipper  (Brehm-light)

     10        Rope-to-Stand

     20        Box Squat              (85lb)

     30        Shoulder Press       (55lb)

     1000m Row

  First heavy deads in a while. Felt okay.

  Picture is of 2-man deadlifts from the NW Regionals a year or two ago. Old-school exercise that the local organizer brought back for the team competition for some variety and unknowable-prep testing.

Cleans & KB Swings

13 May 13 (Mon)

     Warmup

     150m Row

     15 Ring Rows

     15 Situps

     15 Bench Press             (50lb)

     Strength

     3x5 Leg Press               (250lb)

     3x5 Shoulder Press       (85lb, 85, 75)

     5 Rounds

     7   Hang Muscle Clean  (85lb, 85, 75, 75, 75)

     20 KB Swings                (35lb, 35, 25, 25, 25)

     Cooldown

     200m Row

  Good, medium-difficulty workout. Decent sweat & breath. Damn those KB Swings.    :P

Press & Ball Slams

12 May 13 (Sun)

     Warmup

     150m Row

     15      Ring Rows

     15      Back Extensions

     15      Situps

     15      Bench Press         (50lb)

     Strength

     8x2 Bench Press            (110lb)

     AMRAP in 10min

     3 Overhead Press          (75lb x 5rds, 60 x ~10rds)

     5 Ball Slams                  (15lb)

     ***  Total = ~15 rounds

     Cooldown

     300m Row

  Nice to change up the warmup somewhat.

  I don't think that I was getting enough abs into the ball slams, but I forgot to check the technique out before the WOD. Maybe I wasn't supposed to keep my back as straight as I was; not sure. Good exercise, though. 15lb was the heaviest slam-ball that I could find at Gold's.    :(

  If I haven't mentioned recently, these are the websites that I cull the workouts from:

    Strength WOD:  Crossfit Football

    Daily WOD:        Crossfit Mom, Crossfit Endurance, Crossfit Main Site

  Basically, I follow the standard days of 3on-1off that CF Mom & the Main Site use.

  ...

  On those days, I'll use a strength-WOD from CF Football...

   +

   the daily-WOD from CF Mom or the Main Site.

  I'll adjust or switch the exercises chosen as needed to similar ones that I can do with wrecked knees, and scale the weights higher or lower depending upon my strength at the movement: usually need more weight for the CF Mom & lower for the Main Site.    :P

  Later on, I may start taking endurance-WODs from CF Endurance and going back-and-forth with them and the strength-WODs. Kind of a best-of-both-worlds kind of thing.

  Here's the last Crossfit Update Show before the Regionals start next Friday. Has a good overview of all the workouts for Regionals.

Crossfit Update Show 10 May 13