Rope & Bench

1 Jun 13 (Sat)

     Warmup

     500m Row

     Chipper

     10 Rope-to-Stands

     30 Bench Press        (70lb)

     Cooldown

     500m Row

  Here's the Crossfit Games Update Show for Friday.

Friday Games Update Show

Bench, Pullup, & Press

31 May 13 (Fri)

     Strength

     3x5 Bench Press                          (125lb smith)

     5 Rounds

     10      Pullups                               (assisted 130lb, 130, 140, 150, 150)

     45sec Rest

             then

     5 Rounds

     10       DB Seated Shoulder Press  (2x30lb, 30, 25, 20, 20)

     45 sec Rest

     Cooldown

     500m Row

  Had to skip yesterday. Crunched a little cartilage in a knee standing in line at the grocery store on Tuesday. Hard to walk any steps, even with a cane, let alone go to the gym.    =(    This happens from time to time, and they usually go back to crappily-normal in a few days to a week. The important thing is to not get too cocky and try taking normal (for me) steps too soon.

  On the bright side, that's the first day that I've skipped in the first month & a half or so. I chose upper-body movements today, so that I could avoid the knees. The row actually worked okay, I assume because there isn't any weight upon them, as well as the movement tracking straight and even.

  Picture is Elisabeth Akinwale. She's pretty awesome. Here is a video about her, as well as one of a 13-year-old girl that had cancer who still Crossfits, and is pretty great herself. Good stuff.

Elisabeth Akinwale: Happiness & Intellectual Pursuits

Kate Foster: I Need To Finish This

Deadlifts & Kettlebells

28 May 13 (Tue)

     Warmup

     400m  Row

     Strength

     5-Rep Max     Deadlift          (to 235lb)

     3x Max-Reps  Strict Pullups  (6, 6, 5... assisted -120lb)

     2 Rounds

     50    1-Arm KB Swings             (30lb... 25 reps each arm)

     50m R-Arm KB Farmer's Walk  (50lb)

     50m L-Arm KB Farmer's Walk  (50lb)

     Cooldown

     400m  Row

  Doing well. Gaining fitness.

  Picture above is Rich Froning.

  Couple links... a quick look at Rich Froning, the 2011 & 2012 repeat Crossfit Games-winner and fittest man on Earth, and also the Games-montage & poem Confidence, which I believe that I linked a while back, but is well worth seeing again: because it is awesome.

Games Montage: Confidence        Games Champion: Rich Froning

Barbell Complex

27 May 13 (Mon)

     Warmup

     300m Row

     10      Good Mornings   (65lb)

     10      Situps

     10      Bench Press        (70lb smith)

     10      Leg Press            (90lb)

     Strength

     3x5    Leg Press            (280lb)

     3x5    Shoulder Press    (95lb)

     4 Rounds

     7 Cycles of:

        Hang Muscle Clean

        Overhead Press

        Back Overhead Press      *  Rack Press (?)

     90sec Rest

     ***  All same BB of 65lb

     Cooldown

     20     1-Arm KB Swings (30lb)

     400m Row

  I am defining overhead press as doing shoulder presses until unable and then using push presses. Enjoyable workout.

  The second week of Regionals is done. Here's the Update Shows for Saturday & Sunday.

CF Games Update Show Saturday       CF Games Update Show Sunday

Next weekend will be the Regionals for Asia, North Central, Southwest, and the Northwest. Yay.     =D