Pullups & DB Shoulder Press

3 Apr 14 (Thu)

  Warmup

  20 Situps

  3 Rounds

  10        Pullups                 (130lb assisted)

  Rest

  3 Rounds

  10,7,5 DB Shoulder Press  (2x30lb)

  Rest

  Cooldown

  500m Row

DB Snatches & Leg Press

2 Apr 14 (Wed)

  Warmup

  500m Row

  3 Rounds

  8,5,5 1-DB Snatch, L  (35lb)

  8,5,5 1-DB Snatch, R  (35lb)

  Rest

  500m Row

  4 Rounds

  10 Leg Press              (145lb)

  Rest

Benches & Chinups

1 Apr 14 (Tue)

  Warmup

  20 Situps

  3 Rounds

  8, 8, 6 Bench Press  (110lb Smith)

  Rest

  3 Rounds

  10       Chinups        (130lb assisted)

  Rest

  Cooldown

  20 Situps

Couplet (Deadlift & Situps)

31 Mar 14 (Mon)

  Warmup

  500m Row

  3 Rounds (Couplet)

  10 Deadlift  (135lb)

  10 Situps

  Cooldown

  500m Row

  

Shoulder Press & Bent Rows

30 Mar 14 (Sun)

  Warmup

  20 Situps

  3 Rounds

  10, 10, 8 Shoulder Press  (65lb)

  Rest

  3 Rounds

  8 Bent Rows                    (65lb)

  Rest

  Cooldown

  500m Row

  Picture is a wench at a faire who is damn close to the perfect girl.  :P

Row & Pullups Couplet

29 Mar 14 (Sat)

  3 Rounds (Couplet)

  750m Row

  8        Pullups  (130lb assisted)

  First real Crossfit-style workout since coming back. Good stuff.

DB Bench & Box Squats

28 Mar 14 (Fri)

  Warmup

  500m Row

  3 Rounds

  10 DB Bench Press  (2x30lb)

  Rest

  4 Rounds

  5 Box Squat            (140lb Smith)

  Rest

  Cooldown

  500m Row

  Here's the live announcement and first performance of the last Games Open workout:

Crossfit Games Open (Workout 14.5)  (pictured above)

Cleans & DB Snatch

27 Mar 14 (Thu)

  Warmup

  500m Row

  3 Rounds

  8 Muscle Clean       (85lb)

  Rest

  3 Rounds

  10 1-DB Snatch, R  (30lb)

  10 1-DB Snatch, L  (30lb)

  Rest

  Here's the 30min re-cap of the 2013 Crossfit Games: well worth watching:

2013 CF Games Re-Cap

  This is the Behind-the-Scenes documentary for the 2013 Games. These are great every year; they let you know most of the athletes up-close having fun, and give a good sense of what being there is like.

2013 CF Games Behind the Scenes

Leg Press & Chinups

25 Mar 14 (Tue)

  Warmup

  20 Situps

  4 Rounds

  10 Leg Press  (130lb)

  Rest

  4 Rounds

  10 Chinups    (140lb assisted)

  Rest

  Picture is Miss Sandra Bullock. Damn right.

Shoulder Press & Bent Row

24 Mar 14 (Mon)

  Warmup

  20 Situps

  3 Rounds

  8,8,7 DB Shoulder Press  (2x30lb)

  Rest

  4 Rounds

  10 1-DB Bent Row, L&R   (30lb)

  Rest

  Cooldown

  500m Row

  Picture is some previous and current Crossfit Games champs.

Bench & Pullups

23 Mar 14 (Sun)

  Warmup

  20 Situps

  3 Rounds

  5 Bench Press  (110lb Smith)

  Rest

  3 Rounds

  10 Pullups       (140lb assisted)

  Rest

  Cooldown

  500m Row

  The 2014 Crossfit Games Open is underway, leading up to the Games.

  Here's the 30-minute documentary The Test of Fitness about the Crossfit Games. Watch it:

The Test of Fitness (CF Games documentary)

  Here's the archive of The Update Show:

CF Games Update Show Archive

Chinups & Leg Press

22 Mar 14 (Sat)

  Warmup

  500m Row

  3 Rounds

  8 Chinups      (140lb assisted)

  Rest

  4 Rounds

  10 Leg Press  (115lb)

  Rest

  Instead of trying to stick to some arbitrary gym-schedule, I'm just getting in the habit of going in every day. That way I can take a day off whenever I deem it necessary without disrupting on-off-break-days or whatever.

  Working up slowly and keeping workouts for the same body-part separated by some days seems to be avoiding any burnout thus far by not over-stressing any area and allowing rest for recuperation.

Shoulder Press & Box Squat

21 Mar 14 (Fri)

  4 Rounds

  5 DB Seated Shoulder Press  (2x30lb)

  Rest

  3 Rounds

  5 Box Squat, Smith               (100lb)

  Rest

  Cooldown

  500m Row

  Doing the box squats in the Smith-rack worked quite well.

  Since the proper motion of the barbell in any squat is straight up-and-down, then the rack's restricted motion didn't matter. Without having to worry about not dumping the weight, then I could focus upon keeping the shins vertical and getting the hips properly back and low. This helped avoid some of the inevitable knee-soreness. I'll mix these in to substitute for leg presses sometimes.

Pullups & Deadlifts

20 Mar 14 (Thu)

  Warmup

  500m Row

  3 Rounds

  10 Pullups  (assisted 150lb)

  Rest

  3 Rounds

  5 Deadlifts  (135lb)

  Rest

  Okay, that's most of the basic movements done once. I'll now start doing variants of the movements each time for interest and start climbing up the weight.

  Thinking of 3 rounds of 5, then 3 rounds of 8 at the same weight the next time the movement comes up, then 10. Once can do 3x10 with good form, then bump up the weight and go to 3x5 again.

Bent Rows & Benches

19 Mar 14 (Wed)

  Warmup

  500m Row

  3 Rounds

  10 1-DB Bent Rows [R]  (25lb)

  10 1-DB Bent Rows [L]  (25lb)

  Rest

  3 Rounds

  10 Bench Press, Smith  (50lb)

Cleans & Leg Press

18 Mar 14 (Tue)

  Warmup

  500m Row

  3 Rounds

  5 Muscle Cleans  (85lb)

  Rest

  3 Rounds

  10 Leg Press       (100lb)

  Rest

  Knees became sore quite quickly, but no clicking or tearing yet: so that's good.

  Level of intensity is just right for re-starting. Faint hints of muscle-soreness at appropriate locations.

Row & Shoulder Press

17 Mar 14 (Mon)

  Warmup

  1000m Row

  3 Rounds

  10 Shoulder Press  (55lb)

  Common rookie mistake is to come back too hard and get sore or burn out. Working up slowly.

2014 Return (Row & Chinups)

16 Mar 14 (Sun)

  3 Rounds

  500m Row

  10      Chinups  (assisted 150lb)

  Back.

  Weight remains at around 240lb, so kept stable since last workout phase. Good. Could use 220lb by summer, so starting up again. Goal will be 220 by 4 Jul 14 (so minus ~20-25lb in 4 months), assuming working doesn't wreck the knees too much to exercise.

  Motivational picture is Miss Alison Brie. Hilarious and cute as a bug.