Slams & Stuff

22 Jun 13 (Sat)

     Warmup

     500m Row

     3 Rounds

     20 Ball Slams                    (20lb)

     20 Hack Squat                  (base60lb)

     20 Ball Slams                    (20lb)

     20 DB Hang Muscle Clean  (2x20lb)

     Rest                                  (1min, 2min)

     Cooldown

     500m Row

  Pretty exhausting; lot of sweating & breath.

  Hack squats seem a little hard on the lower back & knee-clicks with this platform.   :/   May try box squats, but I have low hopes that the knees will take it. Also, there's almost not enough room to do any.   >:|

Cleans & Pullups

21 Jun 13 (Fri)

     Warmup

     500m Row

     Strength

     5x3 Muscle Clean   (135lb)  ** near max

     10 Rounds

     10  Pullups             (assisted -110lb, 120, 130, 140, 150, 160x5)

     Cooldown

     3min Exercycle

  Cleans went well: heavy but doable. Used towels on pullup handles; helped grip.

  Tried the exercycle because the rowers were busy. Worked okay for a light cooldown, but there's really no workout to be had there at all, especially compared to a rower. Or anything else, really. I dunno, maybe I'll give it some more chances for variety later on.    :/

Light Triplet

20 Jun 13 (Thu)

     Warmup

     500m Row

     Strength

     3x5 Hack Squat   (80lb)             **  from hereon, listing lb added to 60lb base

     3x5 Bench Press  (135lb smith)  **  at max

     8 Rounds

     6 Hack Squat      (50lb)

     6 Bench Press     (50lb smith)

     6 Russian Twist   (14lb med ball)

     Cooldown

     40 1-Arm KB Swings (35lb)

  Light workout, except for benches. Good sweat, though. Russian twist is a new one for me; worked fine. Smooth movement.

  Here's a Crossfit Games Update Show that's an overview of the whole Regionals:

Update Show: Regionals Overview

Snatch Complex

18 Jun 13 (Tue)

     Warmup

     500m Row

     Strength

     5RepMax Deadlift   (to 265lb)   * close max

     5 Rounds                 (all with 85lb)

     3 Hang Snatch Pulls

     3 Hang Muscle Snatch

     3 Snatch-Grip Back-Rest Push Press

     1min Rest

     Cooldown

     40 1-Arm KB Snatch  (35lb... 20R&L)

  Raised more weight today than I thought I would going in. When you wake up and have a hard time standing & walking from room-to-room, you underestimate how much difference getting the knees warmed up can make.

  The muscle snatches still feel awkward.   :/   Maybe a bit better. It's probably the lift that has the most adverse effect from doing the muscle-variation, because the weight has to travel over such a long & precise distance with the same momentum as the more standard versions.

  The push presses went surprisingly well. Might have been from strict technique & stance. Maybe snatch-grip? Will investigate next time there's presses.

Step-Ups & Dips

17 Jun 13 (Mon)

     Warmup

     500m Row

     Strength

     3x5 Hack Squat         (70lb + 60base = 130lb)

     3x5 Overhead Press   (100lb)   **  Shoulder Press all but last rep

     4 Rounds

     30 Step-Ups               (15 L&R... 1 aerobic-step platform)

     15 Dips                      (-150lb assisted)

     Cooldown

     1000m Row

  Not sure about hack squats yet. They seem okay, but I dunno. Probably just used to leg presses by now. Will continue to use hack squat instead, and get used to the movement. Not sure what to use as the reported-weight yet; deciding between added-weight alone or total after adding base.

  Used step-ups as a knee-replacement for lunges, but had to do them so slowly & carefully & low-to-the-ground because of watching out for cartilage that there wasn't much of a WOD-workout to be had.    :(

  On the bright side, my rowing is getting easier over time. 1000m cooldown at a 2-2:15min pace is pretty relaxed now.    =D