Triplet

8 Jun 13 (Sat)

     Warmup

     500m Row

     20      1-Arm KB Swings   (20lb)

     AMRAP in 10min

     3        Leg Press              (270lb)

     6        Pullups                 (assisted -130lb)

     9        Bench Press          (50lb smith)
     ***   Did 7 rounds

     Cooldown

     20      1-Arm KB Swings   (20lb)

     500m  Row

  Light day.

  Crossfit Games Update Show for Friday.  Friday Update Show

KB Swings & Rows

7 Jun 13 (Fri)

     Warmup

     500m Row

     Strength

     5x3    Muscle Clean   (130lb)

     3x10  Chinups           (assisted -140lb)

     5 Rounds

     20      KB Swings        (50lb)

     100m Row                 (sprint)

     2min  Rest

     Cooldown

     500m Row

  Good news for me; the cleans felt pretty much normal. Knee seems back to standard.

  Did a lotta work this workout.

  Crossfit Games Regional's last weekend starts up today. Live coverage is here:

Crossfit Games Coverage

DB Complex

6 Jun 13 (Thu)

     Strength

     3x5 Leg Press       (285lb)

     3x5 Bench Press   (130lb)

     ***   Bench right about at true max for this week

     Amrap in 10min

     7 DB Bent-Over Row

     7 DB Muscle Clean

     7 DB Shoulder Press

     ***  Did 7 rounds... 2x25lb, 25, 20, 20, 15, 15, 15

     Cooldown

     500m Row

     ***   2min 16sec at damper 4

  My estimation seems to have been about right, the knees are about back to normal: which is, of course, officially around 2-3 out of 10, but still... better than they have been.    :/

  Crossfit picture above kinda makes me want to go hiking.   :P   Here's a good web-site for local Washington trails. It lets one search for trails with no elevation-gain and short-medium distances, for instance.    :/

Washington Trails Association

Sprint Rows

4 Jun 13 (Tue)

     Warmup

     500m Row

     Strength

     3xMax  Pullups     (assisted -120lb... reps = 8, 7, 5)

     Sprint 8 Rounds

     100m    Row         (20sec/100m pace)

     60sec    Rest

  Should be ready to start trying to throw some weight around again on Thursday. We shall see.

Row 3k

3 Jun 13 (Mon)

     Warmup

     10 Good Mornings    (65lb)

     10 Bench Press         (70lb smith)

     Row 3000m

     ***  Time = 13min 32sec

           (kept pace of ~2min15sec/500m at damper of ~3&1/2)

  Still selecting exercises to allow knee-cartilage healing. Should be back to normal for Thursday, I estimate. If so, total of about 1&1/2 weeks.    :(

  Longer row went quite well, I thought.

  Videos for Saturday & Sunday's Crossfit Games Update Shows.

Saturday Update Show

Sunday Update Show

Next weekend will be the last of the Regionals. The Games themselves will be on 22-28 July.