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!