Bench Press & KB Swing

3 Aug 16  (2WM)

    Couplet  (6 Rounds)

    6   Bench Press, Smith  (90, 90, 90, 90, 70, 70lb)

    10 KB Swings                (25lb)

Chinups

2 Aug 16   (2G)

    Gymnastic

    (10, 9, ... 2, 1) Chinups, machine   (-130lb)

Leg Press

30 Jul 16  (1W)

    Weightlifting  (To 4-Rep ~Max)

    4 Leg Press, rack  (180 to 380lb by ~20's)

  Could have gone a little heavier, but someone was waiting on the rack. :/

Bike & Back Extensions

29 Jul 16   (1MG)

    Metabolic

    4km Recumbent Bike

    Gymnastic  (5 Rounds)

    10 Back Extensions

DB Bench & Rack Row & KB Swing

28 Jul 16   (1WGM)

    Triplet  (AMRAP 15min)

    11 DB Bench Press    (2x25lb)

    11 Rack Rows

    11 KB Swings            (25lb)

    ** ~9 rounds

  Weight: 249lb.  =D

  Good news for the weigh-in day! Down ~8lb from 2 weeks ago. Back ahead of schedule. Excellent. :P

Deadilft & Situp, Row

27 Jul 16   (1WG) +M

    Couplet   (5 Rounds)

    9 Deadlift    (155lb)

    9 Situps

     Endurance   (4 Rounds)

    500m Row

    1min Rest

  Missed last couple workouts because of work. Added yesterday's endurance to today.

Leg Press, Back Extensions

22 Jul 16   (3WG)

    Gymnastic  (5 Rounds)

    8 Back Extensions, machine    (160lb)

    Weightlifting   (5 Rounds)

    8 Leg Press, machine              (160lb)

  Picture is Annie Thorisdottir from event 3 of the 2016 Crossfit Games happening now. She won the event. :P

DB Bench & Situps & KB Swing

21 Jul 16   (3WGM)

    Triplet  (15min AMRAP)

    6 DB Bench Press    (2x35lb)

    7 Situps

    8 KB Swing             (35lb)

    ** 8 rounds

Weight: 251lb

  Back on track for weight. I think that I got cocky with food after the first good weigh-in. More careful now.

Bike & Chinups

20 Jul 16   (3MG)

    Metabolic  (3 Rounds)

    1,000m Recumbent Bike

    1min     Rest

    Gymnastic   (3 Rounds)

    10 Chinups, Machine   (-140lb)

Sumo Deadlift

19 Jul 16   (3W)  *3 is for Week 3 of 3-week cycle*

    Weightlifting   (Find 3RM)

    3 Sumo Deadlift   (135, 155, 185, 205, 225, 245lb) *1 rep at 255lb

  Weight: 254lb.

Deadlift & Back Extension

15 Jul 16   (WG)

    Weightlifting  (5 Rounds)

    6 Deadlift    (185lb)

    Gymnastic   (5 Rounds)

    6 GHD Back Extension

Rack Row & KB Swings, Box Squat

14 Jul 16   (WMG)

    Couplet  (4 Rounds)

    10 Rack Rows

    10 KB Swings    (25lb)

    Weightlifting   (3 Rounds)

    5 Box Squat, Smith   (90, 110, 130lb)

  Bad weigh-in. >:(  237lb. +4lb from 2 weeks ago. Back to starting weight. The muscle-weighs-more-than-fat thing seems unlikely this quick. I seem leaner. I don't get it.

  Depressing. Demoralising.  :(

Smith Bench Press & Row

14 Jul 16  (WM)

    Weightlifting   (4 Rounds)

    10 Bench Press, Smith    (70, 60, 60, 50lb)

    Metabolic   (4 Rounds)

    400m Row  (2:00, 2:00, 2:15, 2:15/500m)

    1min  Rest

Ab Machine

12 Jul 16  (G)

    Gymnastic  (4 Rounds)

    13 Ab Machine   (75, 90, 105, 130lb)

  Useless machine.

Leg Press

9 Jul 16  (W)

    500m Row  (slow & easy, ~2:30/500m)

    Weightlifting  (Find 2RM)

    2 Leg Press, machine  (175 - 280lb by 15's)

    500m Row  (slow & easy, ~2:30/500m)

  Was going to find 2-rep max for Box Squat on the Smith, but it was being used, along with the only squat-rack.  :/

Row & Back Extension

8 Jul 16  (MG)

    Metabolic Endurance  (4 Rounds)

    400m Row  (2min/500m pace)

    1min  Rest

    Gymnastic  (4 Rounds)

    10 Back Extension Machine  (160lb)

Sumo Deadlift & Situps & KB Swings

7 Jul 16  (WMG)

    Triplet  (10min AMRAP)

    5   Sumo Deadlift  (135lb)

    8   Situps

    10 KB Swings         (25lb)

    --------

    ** 7 rounds

  Good workout. Still sweating for awhile after leaving the gym. Good sign. Steadily working up to higher intensities.

  As always, I lost count. I'm calling it 7 rounds instead of 8 to be safe. It's one of those two.  :P

DB Incline Bench Press & Rack Rows

6 Jul 16  (GW)

    Couplet  (5 Rounds)

    8 DB Incline Bench Press  (2x30lb)

    8 Rack Rows

  Wish I'd've thought of Rack Rows earlier. I figured that that particular Pullup-scaling couldn't be done for now because the gym doesn't have any rings available for Ring Rows. Then, using a barbell in the rack occurred to me.  =D  Works great.

Bike

5 Jul 16  (M)

    Metabolic Endurance

    3miles Recumbent Bike  (~12 pace)

Lat Pulldowns

2 Jul 16  (G)

    Gymnastic  (5 Rounds)

    10 Lat Pulldowns    (100lb)

  This was the last day of my first 3-week cycle. Went through the whole cycle without missing a day, or even feeling at all like skipping one.  =D  Now the cycle re-sets, and starts over with the Week-1 schedule (detailed on 14 Jun post).

Deadlifts & Bike

1 Jul 16    (WM)

    Weightlifting  (5 Rounds)

    7 Deadlifts    (155lb)

    Endurance

    2miles  Recumbent Bike    (8 resistance)

  Managed to get some work out of the recumbent. Seems okay for long, slow distance pace. Definitely not for any high-intensity, though.

Leg Press, Back Extension, & Row [Weight]

30 Jun 16    (WMG)

    Weightlifting  (5 Rounds)

    8 Leg Press, Rack    (180lb)

    Gymnastic  (5 Rounds)

    8 Back Extension Machine    (145lb)

    Metabolic Endurance    (5 Rounds)

    300m Row    (2min/500m pace)

  Hooray! Weight measure-day at 253lb.

  That's -4lb from 2 weeks ago, which is at twice the pace that I had had scheduled.  =D  I won't count on keeping that pace, but in theory, if I did, it'd cut down the target-weight date from 1 year (May 17) to 6 months (Nov 16).  :)

  I rewarded myself with a motivational picture.  :P

  My ease-in pacing has been excellent. Have been able to gradually push myself harder without excessive soreness, tiredness, or burn-out. Good stuff.

KB Swings & Situps

29 Jun 16    (MG)

    Couplet  (6 Rounds)

    10 KB Swings    (20lb)

    5   Situps

  Tomorrow's my first bi-weekly weigh-in day. Kinda worried about it. I feel like I'm lighter, but:

    If I'm at -2lb then it's fine & I'm on schedule for a long haul of 1 year to target.

    If it's more than -2lb, then it's exciting & I'd cut down the loss-schedule by months.

    If it's less than -2lb, then it'd be very frustrating & discouraging. :/

2015 Crossfit Games (Behind the Scenes Part 5)

Bench Press

28 Jun 16    (W)

    Weightlifting

    2RM Bench Press    (Start 50lb, End130lb)

    ** Current PR 2x130lb

  2015 Crossfit Games (Behind the Scenes Part 4)

Recumbent Bike

25 Jun 16    (M)

    Metabolic Endurance

    2km  Recumbent Bike    (8 resistance)

  Still no difficulty from recumbent bike at all. 2km on the rower would've been pretty sweaty; on the bike, breath didn't even get faster.

  I REALLY wish that the gym had a heavy bag to punch, or a swimming pool. Either of those would give a great cardio-workout with really nice variety & interest available for each. Oh, well.  :/  With any luck, I'll be able to keep to the current schedule of getting the perfect garage gym in a year from now.  =D

2015 Crossfit Games (Behind the Scenes Part 3)

Leg Press & Back Extensions

24 Jun 16    (GW)

    Weightlifting  (5 Rounds)

    10 Leg Press, Rack    (160lb)

    Gymnastic  (3 Rounds)

    10 Back Extension

  The Leg Presses worked well. Using a rack is much better than the machine. Knew that, but still holds.

  The Back Extensions were fair. The stand was not a GHD, so not ideal in shape. Lot of stretching & strain on the hamstrings, but that could well be just needing to work on the movement. I was going to do 5 rounds of extensions, but felt that it'd be too hard on the hamstrings.

 2015 Crossfit Games (Behind the Scenes Part 2)

Row, Sumo Deadlift & Situps

23 Jun 16    (GWM)

    Metabolic Endurance    (4 Rounds)

    250m Row    (2min/500m pace)

    1min  Rest

    Couplet    (5 Rounds)

    5 Sumo Deadlifts    (135lb)

    5 Situps

  Good workout. Just right for still easing in; got some sweat going. Sumo Deadlifts worked well. Was able to keep the shins vertical to keep the knees safe.

2015 Crossfit Games (Behind the Scenes 1)

DB Bench Press & KB Swings

22 Jun 16    (WM)

    Couplet

    5   DB Bench Press    (2 x 25lb)

    10 KB Swings            (35lb)

2016 Crossfit Games Regional Qualifiers (Week 3 Highlights)

Chinups

21 Jun 16    (G)

    Gymnastics

    Chinups, Assisted   10, 8, 5, 5, 5    (-150lb)

  2016 Crossfit Games Regional Qualifiers (Week 2 Highlights)

  

Deadlifts

18 Jun 16    (W)

    Weightlifting

     Deadlifts   5, 4, 4, 3, 3, 2, 2, 1    (135lb)

2016 Crossfit Games Regional Qualifiers (Week 1 Highlights)

    

The Games run from 19-24 Jul.  :)

Back Extensions & Bike

17 Jun 16    (MG)

    Gymnastic

    Back Extension, Machine  10, 8, 5, 5, 5    (115lb)

    Endurance  (3 Rounds)

    1/2mile  Recumbent Bike

    30sec      Rest

  Tried the recumbent bike. Knees were okay, but it gives almost no workout at all. Rowing kicks your butt, but on the bike you're just kind of sitting there. Comfortable enough, though.  :/

  I love that garage gym in the picture. Someday...

Bench Press & Situps + Row

16 Jun 16    (MGW)

    Couplet  [5 Rounds]

    Bench Press, Smith  (50lb)   10, 8, 5, 5, 5

    Situps                                  5

    Row

    500m   (2:15 pace)

    2min Rest

    500m

    Weight

    257lb

  Remembered to hit the scale to get a starting weight. 257lb. Discouraging.  :(  Really felt like much less, but I checked it on 2 different scales. I'm looking to ultimately get to 210-220lb... assuming a conservative, reasonable, & keepable weight-loss of 1lb a week, it'd take 10 months to hit that.

  Just in time to be ready for next spring, I guess. Damn.  :/

  I'll try to remember to weigh in on my bi-weekly paydays, to keep it consistent.

Pullups & Leg Press

15 Jun 16    [GW]

    Gymnastic

    Pullups     10, 8, 5, 5, 5    (Assisted -150lb)

    Weightlift

    Leg Press  10, 8, 5, 5, 5    (145lb)

Begin 2016

14 Jun 16     [M]

    Row

    1,000m         (2:30/500m pace)

    Rest 1min

    1,000m

  New job now allows me to start working out again. Easier on the knees, less daily pain.

  The following is a good basic overview of the skeleton of Crossfit workouts. I've reduced the number of exercises normally used in CF, partially because I'm just starting up again, but additionally because I'm limited by the knees.

  I'm going to ease into it. Let's go!  :)

New Gym Plan

M = Metabolic (Endurance)             G = Gymnastics (Body-Weight)               W = Weightlifting

                                       (1)   (2)  (3)  (2)   (1)             [I'm using the 5-on, 2-off section]

(1)       M = Long & Slow          G = Practice Movement         W = High Weight & Low Reps

(2)       Couplet: 3-5 rounds   (High difficulty & Medium intensity)

(3)       Triplet:   AMRAP        (Medium difficulty & High intensity)

Exercises

M         (Row Machine, Recumbent Bike)

W        (Deadlift, Squat, Bench Press)

G         (Pullup, Situp, Back Extension)

Exercise Variations

Deadlift:                    Deadlift, Sumo, DB

Bench Press:            Smith, Inclined Smith, DB, Inclined DB, Machine

Squat:                       Box Smith, Leg Press Rack, Leg Press Machine

Pullup:                       PU Assisted, Chinup Assisted, Lat Pulldown

Week Structure

**         M, G, W each appear 3 days per week

**         Different M, G, W exercise per day appearing   (Each exercise once per week)

**         Switch exercise variations week-to-week           (Different variation each week)

Example Week 1

            Tue:    (M)                   Row 2,000m

            Wed:   (G, W)             5 Pullups Assisted, 10 Deadlifts          3 Rounds

            Thu:    (M, G, W)        Row 500m, 5 Situps, 10 Smith BP      AMRAP 15min

            Fri:      (M, G)              Row 300m, 5 Back Extensions           3 Rounds

            Sat:     (W)                  Leg Press Rack                                   5, 3, 3, 2, 2, 1

Food

          Meat:              Chicken Breast, Ground Beef, Eggs, Fish

          Starch:           Oatmeal, Sweet Potatoes, Rice Cakes

          Fruit:               Bananas, Berries, Avocado

          Vegs:              Lettuce, Roots, Summer Squash

          Dairy:              Whole Milk, Yogurt

          Extras:            Glutamine, Amino Acids, Creatine (3-in-1)

          Flavors:          Sauces, Spices, Seasonings, Peanut Butter