Strength Day

18 Sep 10 (Sat)


Powerlifting WOD
     Deadlift Triples               (up to 130kg)
     5x6reps Bench Press    (40kg)


Not very strong today for some reason. Oh well, one day at a time.

Last Rest

17 Sep 10 (Fri)


Rest Day


Iceland Annie at the 2009 Crossfit Games. Annie Thorisdottir is fantastic.


And damn cute.

More Rest

16 Sep 10 (Thu)


Rest Day


Picture of the sandbag hill sprint from the 2009 Crossfit Games. Sweet.

Rest

15 Sep 10 (Wed)


     Rest Day


The awesome Miss Eva T. dropping the quintessential front squat.

Long WODs

14 Sep 10 (Tue)


Daily WOD
     3 Rounds For Time
     400m Farmer's/1000m Row/400m Farmer's    (12kg)
     50 Clean & Jerks                                                (45lb)
     30 Parallette Pushups
     ***   48min 8sec


I talked to Nick Nibler who runs the box, and he said that he's changing the format somewhat. Most of the daily WODs from hereout will be longer ones like today's and the last couple of weeks. It concerns me a little because it seems a little un-crossfitish and people could get burned out. He's being careful to tell people to pay attention to their bodies and take recovery, though, so it might be fine. It could very well take us to the next level of fitness, which he stated as the intent.
We'll see. Could be cool.


It will, however, have the effect of my often not being able to fit in a Crossfit Football strength WOD after the daily, because of both energy and time.


Crossfit Quote
My workout can beat up your workout.

Sevens

Agoge Crossfit Woodinville

(My home gym)

13 Sep 10 (Mon)


Daily Wod
     (Sevens) 7 Rounds of 7 Each
     Handstand Pushups       (to low med ball)
     DB Thrusters                  (25lb)
     Knees-to-Elbows
     Deadlift                            (100kg / 220lb)
     Parallette Pushups
     KB Swings                       (20kg)
     Pullups                             (120lb assisted)
     ***  46min 26sec


Strength WOD
     None


As long, sweaty, dibilitating, heinous WODs go...this one was okay.  =)   The rounds of seven are short enough to let you feel like you're making progress.


For me, the deadlifts started feeling pretty heavy, but went pretty well once I found a good foot position that didn't click knee cartilage. The K-T-Es didn't rip the skin from my palms like they did a few weeks ago. I was worried about that, but they seem to have pretty much healed up and didn't re-tear much at all. So...good!


As for the CF Football strength WOD after Sevens? Screw that.  :)  Also, was running low on time.

Libby

12 Sep 10 (Sun)


     Rest Day


Miss Libby Dibiase in the Crossfit Games.


Anyone who says that working out all the time and using heavy weights makes girls manly and unattractive is an idiot.

Powerlifting

11 Sep 10 (Sat)


Powerlifting WOD
     Deadlift Triples         (up to 140kg / 310lb)
     Bench Press            (4x6reps at 50kg / 110lb)


So, I recently discovered that there's such a thing as Push-Pull Powerlifting. This is when the Back Squat is removed, so that the two lifts attempted are Bench Press & Deadlift. This is perfect for me as I have to do Box Squats for knees, which is helpful physically but not allowed in competition.


I figure that if I add a powerlifting WOD on Saturdays, then in a few months I can enter a push-pull  powerlifting competition. It'd be fun to experience what it'd be like to be in a weightlifting meet, and it gives me a chance to focus on training a couple of the lifts that I can actually do as prescribed. Sweet.


This WOD was my first pure strength workout. It's nice to sometimes just grab a couple of heavy-ass barbells and move them around. Not that the benches were heavy, of course, but those'll just be technique for the first couple-few weeks.   =D


Crossfit Quote
     Crossfit. Crushing egos, one workout at a time.

Farmer's

10 Sep 10 (Fri)


Daily WOD
     5 Rounds For Time
     400m Farmer's Walk         (8kg KBs)
     25 KB High Pulls                (20kg)
     25 Step-Ups
     ***  42min


Strength WOD
     3 Handstand Holds for max time
     ***  20sec, 30, 30


I subbed farmer's walks for runs today instead of rowing. It adds about 30min to the WOD and takes away a lot of the met-con, but sometimes you just get tired of rowing every day.


The farmer's were subbed for running and the step-ups were a sub for box-jumps, neither of which I can do with my knees. The step-ups help with getting better at walking up stairs though, which is handy.


Crossfit Video
     Kallista 2008 Crossfit Games
     (30x100lb Clean & Jerks) + (14yr old 103lb girl) + (Never Give Up) = Awesome

Whew

9 Sep 10 (Thu)


Daily WOD


     10, 9, 8, 7, 6, 5, 4, 3, 3 Reps
     Deadlift          (100kg / 220lb)
     Clean             (50kg / 110lb)
     Push Press   (50kg / 110lb)    ***  From shoulders


Strength Wod


     None


Whew. This was the longest WOD ever. It ran almost 2 hours, so that didn't leave me the time to get in the Crossfit Football strength WOD.


Fail. Second day, and skipped one already.


This was a hell of a lot of strength work in one WOD, though...so there's that. Today was a sweaty one. A little surprising given that there wasn't any pure met-con work, but I was soaked by the end of it. Breath was okay, but sweaty like crazy.


Fun WOD, though. Dwayne, Mike, and I teamed up to minimize bar-usage and just switched plates around between people's sets. Worked fine, and I enjoyed the change-up to a pure barbell day.


Technique-wise, I thought that my deadlifts and cleans were pretty tight. I'm happy about the cleans because that was almost the first time I've done heavy cleans. Shame about my crappy push-presses...  =D  Mike made a lot of deadlift progress and Dwayne was reasonably solid all around. 

Annie

8 Sep 10 (Wed)


     Rest Day


No WOD today, so let's take a moment to enjoy the constantly cute & sexy Annie Sakamoto from Crossfit HQ throwing up a heavy thruster.


...maybe a couple moments.

Start

7 Sep 10

Daily WOD

     5 Rounds For Time

     500m Row

     15 Clean & Jerks     (65lb)

     ***  Time = 26min 5sec

Crossfit Football WOD

     Deadlift              5rep max

     Strict Pullups     3 x max reps     (turqouise+lavender bands)

     ***  Deadlift = 115kg (253lb)

            Pullups =  7, 5, 5

     

  This was a pleasant daily WOD. I think that I scaled it properly at 65lb, and couplets are always nice because of their simplicity. Bonus points for no knee-joint-painful movements.


  My first day incorporating Crossfit Football after the daily WOD. I've managed to come in for workouts for four days each of the last few weeks, so I thought that I'd try to solidify my schedule and design a good weekly plan.


Monday:         Crossfit Daily WOD  +  Crossfit Football Strength WOD


Tuesday:        CF + CFFB


Wednesday:   Rest


Thursday:       CF + CFFB


Friday:            CF + CFFB


Saturday:        CF Endurance  &/or   Push-Pull Powerlifting WOD


Sunday:          Outdoors Adventure   &/or  Rest


  Well, that's the plan, anyway... we shall see.


  Background: I train at the Agoge Gym in Woodinville, Washington. I have extremely bad knees (multiple re-constructions on both, little cartilage remaining in the left & no ACL in the right). I've been Crossfitting for about a 1 1/2 years.


Thanks for reading and I'll see you next time!