Cleans & Pullups (Elizabeth)

4 May 13 (Sat)

     Warmup

     300m Row

     21-15-9   (Elizabeth Light)

     Muscle Clean   (85lb)

     Pullups            (assisted -160lb)

     Cooldown

     300m Row

  85lb was right at the edge of being able to complete. Good choice, I suppose; was pretty exhausting, though.

  Thought I had good form on the cleans.

  Damn it; I just remembered that this was supposed to be dips instead of pullups.   :/

Row & Rope

2 May 13 (Thu)

     3 Rounds

     750m Row

     5        Rope-to-Standing

  Light day. Lotta pulling.

  Rope-to-standings are just sit near bottom of rope with legs resting on floor, then pull with arms up rope to a standing position. The farther away one sits, the easier it is. It's a harder exercise than it sounds.   :P

Deadlift & Row

1 May 13 (Wed)

     Strength

     3x5 Leg Press           (235lb)

     3x5 Shoulder Press   (65lb)

     5 Rounds

     10      Deadlifts        (135lb)

     250m Row

  Good workout. Weights were just right for clean, medium-intensity WODs.

  No real soreness or pains from yesterday, yet. I usually get muscle soreness two days after the event, though, so we shall see.

Strength & Long Chipper

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.

Leg Press & Benches

28 Apr 13 (Sun)

     Warmup

     300m Row

     Up to Max Weight

     5 Leg Press       (80lb, 90, 100, ... , 200, 210, 220, 230)

     5 Bench Press   (70lb, 80, 90, 100)

     ***  Total Leg Press = 80, Bench = 20

     Cooldown

     300m Row

  It's sure a lot easier to use higher weights for leg press when you're not pushing up your own body as in a real squat. That's bad, of course... it artificially inflates the amount that it seems like you can stand up with. Oh, well: can only do what I can do.

  The knees kinda stopped clicking & crunching at the last few leg press weights. Not sure why: maybe found good foot position/technique, interior rough cartilage got sanded down, difference in interior forces at different weights, ...?  Dunno.    :/

  My bench press has always been pretty weak; seems to have declined even further. I'll have to give benches and pullups some extra attention to hit a couple of my larger weak-spots.

  Still had a little weight left in the tank. Stopped before failure, to avoid soreness and keep motivation up.