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)