Jackie

25 May 13 (Sat)

     Warmup

     10 Good Mornings   (55lb)

     10 Situps

     10 Bench Press       (70lb smith)

     Jackie

     1000m Row

     50        Leg Press    (90lb)

     30        Pullups       (assisted 150lb)

     Cooldown

     300m Row

  So, the Crossfit Football weekly schedule seems to be as follows:

     Mon:   Strength + Crossfit

     Tue:    Strength + Crossfit

     Wed:   ----------

     Thu:    Strength + Crossfit

     Fri:     Strength + Crossfit

     Sat:    Crossfit

     Sun:    -----------

  Now, this is a bit misleading because the Strength WODs are obviously also Crossfit; but I just wanted to show that those days have an additional strength workout that focusses on heavy, simple strength-building movements.

  I don't think that I've mentioned the Crossfit Endurance book for some reason.   :/   This is by far the best book on Crossfit that I've ever seen, and one of the few extant. It's Power Speed Endurance by Brian MacKenzie:     Amazon: Power Speed Endurance

 Here's the Crossfit Games Update Show for Friday.  Friday 24 May Update Show

Sprints, Cleans, & Overhead Hold

24 May 13 (Fri)

     Warmup

     300m Row

     10      Good Mornings  (45lb)

     10      Situps

     Strength

     Sprint 100m Row each min for 8min

                        then

     5x3     Muscle Clean     (125lb)

     7 Rounds

     20sec Hold Overhead  (85lb)

     10      Pullups              (assisted 150lb)

     Cooldown

     400m Row

  Long, tiring one. Everything went pretty smoothly, though. Too many damn people in the gym in too little space. Gold's said that they were gonna get rid of a bunch of machines in the way, but haven't. Those of us doing real barbell exercises need more space than the morons standing around doing curls.    >:|

  I used holding the weight overhead as a sub for handstand-hold. Worked pretty well, I thought.

  Second week of 2013 Regionals have started. This week's regions are Northern Cal, Africa, Australia, Canada East, and South Central. Live coverage and Regional coverage at here:

Crossfit Games     Regional Coverage and Articles

Start CF Football Program

23 May 13 (Thu)

     Warmup

     300m Row

     10     Good Mornings   (45lb)

     10     Situps

     Strength

     3x5   Leg Press            (270lb)

     3x5   Bench Press        (120lb smith)

     AMRAP in 15min

     3      Air Box Squat

     5      Pullups                (140lb assisted)

     10    Bench Press         (65lb)

     ***   ~15-20 rounds

     Cooldown

     300m Row

  Was hard to get this AMRAP in one go, because there were a couple people all in the way at the Gold's.     >:|    Really wish I'd gotten my own personal gym set-up when I had the chance.    :(

  Today's pretty much the day that I'm starting the Crossfit Football program exclusively (well, with exercise-subs for knees, of course). It's better to follow one good program, than to cherry-pick your own from a bunch of options every day. It's pretty damn close to what I was doing anyway, so might as well go with the guy's program who knows what he's doing.    :P

  Here's the archive of live events from the first Friday's 2013 Regionals.

CF Games Regionals Live Video Archive

Deadlift & Rowing

21 May 13 (Tue)

     Warmup

     300m Row

     Strength

     5-Rep-Max Deadlift   (to 215lb)

     10 Rounds

     100m Row

     45sec Rest

     **  Went 20sec for each 100m (1:40/500m pace)

     Cooldown

     300m Row

  Right on pace for increasing of Deadlift weight; +10lb from last time. If I recall correctly, my previous PR for 3reps was 315lb, so still a ways to go.

  I think that I'm gonna stick to the CF Football WOD-schedule for a bit. They seem to have a good mix of strength, power, & speed with two days off per week(M-T---T-F-S---). I've been taking my strength workouts from there anyway. CF Football

  I probably would use the CF Endurance schedule, but it'd be hard to fit in the extra endurance WODs. Do-able, but annoying. I may still use their swimming-WODs once in a while, and their programming is still top-notch. CF Endurance

  Here's a video about Gabe Subry's experience at the 2012 Regionals. Good stuff.

Gabe Subry 2012 Regionals

Helen Light

20 May 13 (Mon)

     Warmup

     10     Situps

     10     Back Extension

     10     Bench Press         (70lb)

     10     Leg Press             (90lb)

     Strength

     3x5    Shoulder Press    (90lb)

     3 Rounds   (Helen Light)

     500m Row

     20      1-Arm KB Swings (25lb)

     12      Ring Rows

  Light-ish workout. 1-Arm KB swings felt pretty comfortable; maybe from the chest being less constricted than in the normal version or something. Not sure, but I like them better than standards.    :P    Did them in sets of 5 per arm.

  Picture is Kenneth Leverich doing event 4 of the Southern California Regionals on Saturday. He ended up qualifying for the Games with 2nd place in the region; top 3 go.

CF Games Kenneth Leverich         CF Regionals Event 4