Chipper

17 Apr 12 (Tue)

    Warmup

    500m Row

    Chipper

    40 Bench Press    (105lb x 20, 95 x 5, 75 x 15)

    30 Situps

    20 Stepups

    Cooldown

    500m Row

  Truthfully, this was supposed to be 40/40/40 with Slam Balls in the middle. Gold's obviously did not have any slam balls, so I started substituting knee raises but the hang-apparatus is crap, so I switched to situps. After that I got annoyed and cut short the numbers.

  Put a lot of effort into the benches, though. That started to feel like a lot of weight pretty quickly.  :P  I used a little step-up platform that I assume is meant for aerobics or something but was a good height to not cause sharp knee pains.

  A chipper, by the way, is a series of exercises done once through; as compared to a number of rounds of repeating the same exercises. So-called because you go in one end, go once through, and come out the other end wrecked...like a wood chipper.  :)

  Motivational picture today. That is Miss Gillian Anderson... possibly known to you as Agent Dana Scully from the X-Files. Coincidentally, possibly my best girlfriend ever was a gorgeous redhead named Dana. Hmmm...

10 to 1 Triplet

15 Apr 12 (Sun)

    Warmup

    50 KB Swings   (30lb)

    10-9-8-7-6-5-4-3-2-1

    Pullups           (assisted 140lb)

    Box Squats      (95lb)

    Situps

    ***  ~18min

    Cooldown

    500m Row

  The kettlebell swings work well for warmup. They get the entire body moving and re-enforce the squat position & motion. Good for some light breath and sweat.

  Good workout. I've always liked this structure. Each consecutive round gets just easier enough to give you a mental rejuvenation, but it still adds up to 55 reps of each movement. If you were to write it down as (55 Pullups, 55 Squats, 55 Situps) it'd seem a little more intimidating. Which is good occasionally, of course.

  Here's Katie Hogan doing box squats in the hottest damn shorts ever.   Katie's Box Squats

Pullups & Dips

14 Apr 12 (Sat)

    Warmup

    50 KB Swings   (30lb)

    5 Rounds

    10 Pullups       (assisted 130lb, 130, 140, 150, 160)

    10 Dips           (same)

    Cooldown

    500m Row

  Threw out my back slightly the night after the last workout; maybe coincidence on heavy deadlift day, maybe not. Waited until it felt perfectly normal before exercising again to be safe.

  Picture above is Rich Froning, the 2011 Crossfit Games champion.   Rich's 2012 Games

Deadlift Singles

9 Apr 12 (Mon)

    Warmup

    20 Pullups              (150lb assisted)

    20 Back Extensions

    7 Rounds

    1 Deadlift              (155lb, 175, 200, 225, 255, 275)  ** 295 failed

    Cooldown

    500m Row             (2min 2sec)

  Form was pretty good on all of these deadlifts. Went with normal stance. I got the 295 about half-way up, but it stopped there. Pretty close to getting it, but didn't go all-out on my first deadlift singles workout back.

  Picture above is Libby DiBiase working hard at the 2010 Crossfit Games.

Libby's Crossfit Games 2011      Libby Interview 2008 Games

Knee Raises & Back

7 Apr 12 (Sat)

    Warmup

    500m Row

    8 Rounds

    10 Hanging Knee Raise   (5 Hang, 5 Elbow-Support)

    10 Back Extensions

    Cooldown

    250m Row

Farmer's & Pullups

4 Apr 12 (Wed)

    Warmup

    500m Row

    5 Rounds

    ~90m Farmer's Walk    (KB 2x40lb)

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

    Cooldown

    500m Row

  Farmer's Walks are good. They tax the grip and arms, but walks without jarring so are pretty easy on the knees; as much as any walking is.

  Crossfit Games worldwide open section is finished. Regionals will be starting in late April.

Crossfit Games Regionals

Deadlifts & KB Swings

1 Apr 12 (Sun)

    Warmup

    10 Back Extensions

    10 Pullups                (130lb assisted)

    5 Rounds

    5   Deadlifts              (155lb)

    20 KB Swings             (25lb)

    ***  ~7min

    Cooldown

    500m Row

  Rough one. Was going to (wanting to, anyway) stop at four rounds, but said fuck it and did the whole thing. I did one round sumo, but it twinged my knee a hair so i went back to regulars for the remainder. Was probably just from not taking the time to set up properly, and I'll give it another try next time.

  Did a different warmup today; more like what the Crossfit warmup is supposed to be. Only a tiny part of course, but I'll keep adding to it over time while still mixing in some rowing or KB Swings or something.