30 Apr 13 (Tue)
Warmup
300m Row
Strength
5 Deadlift (up to 225lb)
3x10 Pullups (assisted -140lb, -150, -150)
Chipper
20 Leg Press (180lb)
20 Bench Press (Smith 70lb)
20 Knee-Ups
5 Rope-to-Stand
20 Leg Press (160lb)
20 Pullups (assisted -150lb)
20 Knee-Ups
Cooldown
300m Row
Long, tiring one. Decided to add strength-WOD from CF Football to the beginning as recommended. (Crossfit Football) Probably not the best daily-WOD to do that for. :P Shall see if it hits me hard & de-motivates me over the next couple of days.
The rope-to-standing's were fun; nice to have a totally different movement thrown in. Note to self... more variety in exercise substitutions, dumbass. :P
Have not lost any weight in the first 3 weeks with quite good diet & steady exercise. :( Visually, I do seem to have a bit less fat in places, but that could just be sampler's-bias. Wish there was an easily quantifiable body-measurement that wasn't useless like weight. Oh, well... shall plug away.
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