Leg Press & Situps

6 Mar 15

  Row

  1000m          (4m 16s)

  3 Rounds

  10 Leg Press  (180lb)

  10 Situps

Cleans & DB Snatch

26 Feb 15

  Row

  1000m                                       (4min 14sec)

  Couplet

  3x10,5,3       Hang Muscle Clean  (65lb)

  3x10 (R5L5)  DB Snatch               (25lb)

  Cleans were kind of hard on the wrist. Consistently put it at a bad angle. Might be grip, or just not a good movement-choice for me.

  Snatches were fine.

Here's the behind-the-scenes for the 2014 Crossfit Games. Has a lot of having fun talking with the athletes & staff and hanging out behind the scenes. Great videos.

Behind-The-Scenes 2014 Crossfit Games

Pullups & Situps

24 Feb 15

  Row

  1000m           (4min 8sec)

  Couplet

  3x10  Pullups  (assisted 140lb)

  3x10  Situps

  Weekly incremental increases working well.

  Above picture is paddleboarding in Utah. I wonder if you could paddleboard whilst kneeling. Worth looking into.

  Weight = 237lb with gym clothes. 

  Overall summary look at the 2014 Crossfit Games. Really great watch, check it out.

  

DB Overhead Press & Benches

18 Feb 15

  Row

  500m

  2min            Rest

  500m

  Weights

  3 x 10            DB Overhead Press  (2x20lb)

  3 x 10, 10, 8  Bench Press  (Smith 70lb)

  I just noticed that you can put gifs in for the images in these blogs. May have to start that. Imgur's vidgif tool would be perfect.

Chinups & Leg Press

17 Feb 15

  Row

  500m

  2min   Rest

  500m

  Weights

  3 x 10  Chinups   (140lb assisted)

  3 x 10  Leg Press (150lb)

Rowing at 2min pace. Form pretty good. Weights deliberate, full range of motion.

Leg Press & DB OH Press

12 Feb 15

  Row

  500m

  2min  Rest

  500m

  Weights

  3 x 10  Leg Press                (140lb)

  3 x 10  DB Overhead Press  (2x20lb)

  On the second week's schedule now. Row 500m x 2, Exercise 3x10 x 2.

  Weight 239lb with gym clothes.

Row & Overhead Press

4 Feb 15

  Row

  500m  (2:01)

  3 Rounds

  10 BB Overhead Press  (55lb)

  Try seated DB press (2x25lb) next time.

Row & Leg Press

3 Feb 15

  Row

  500m

  Weights

  Leg Press  3x10  (90lb)

  Leg press rack worked well. Too much muscle-isolation, but easier on the knees than box squats.

Row & Chinups (2015 Start)

2 Feb 15 (Mon)

  Row

  500m

  3 Rounds

  10 Chinups  (assisted 150lb)

  Starting up again. Weight at 241lb with gym-clothes.

  Notional ramp-up plan:

  Week 1:  Row 500m

                Weights 3x10  (1 exercise)

  Week 2:  Row 500m - Rest 3min - Row 500m

                Weights 3x10  (2)

  Week 3:  Row 1,000m

                Weights 3x10 (couplet)

  Week  4:  Row 500m - 3min - 500m - 3min - 500m

                 Weights CF WOD

  Week  5:  Row 1,500m

                 Weights CF WOD

  Week  6:  Row 500m - 3min  (x4)

                 Weights CF WOD

  Week  7:  Row 2,000m

                 Weights CF WOD

  Week  8:  Row CF Endurance WOD

                 Weights CF WOD