Muscle Cleans

11 Jun 12 (Mon)

    Warmup

    500m Row

    To Max

    Muscle Clean  (from 65lb to 155lb)

    ***  PR

    Cooldown

    500m Row

  Got to a 155lb muscle clean which I believe is a PR for me. Did a nice, comfortable WOD today so as to not burn out. Pussy, I know, but we'll see.

  The rows were both around the 2min mark +/- 5sec.

Bench & Pullups

1 Jun 12 (Fri)

    Warmup

    25 KB Swings  (40lb)

    15-12-9

    Bench Press   (115lb, Smith rack)

    Pullups          (assisted 120lb)

    ***  ~8min

    Cooldown

    1000m Row

  Short one. Sometimes you just don't want to burn yourself out. The 40lb kettlebell seemed like significant weight for the warmup-swings, though; guess it was time to go up a weight.   :P

  I notice that I've skipped the last couple of swimming WODs that I've had scheduled. Mostly because it's such a production to get suited up for & unsuited and dried off afterwards. That and the annoying nose-clip. Oh, well.   :/

Squats & Farmer's

30 May 12 (Wed)

    Warmup

    500m Row

    4 Rounds

    10     Box Squats       (105lb)

    100m Farmer's Walk  (2 x 45lb)

    Cooldown

    500m Row

  Need to mix it up a little; doing 3-5 rounds of some kind of couplet every workout is getting kind of routine and predictable. Still have swimming on occasion, which is something, but I need to program more variety. I don't have enough crazy, physically demanding crap that adds fun & interest, and is the soul of Crossfit.

I'll look for a WOD-site that has some outdoor / off-the-wall workouts. If I find a good one, then I shall share it.    :)

D.T. Modified

28 May 12 (Mon)

    Warmup

    25 KB Swings      (35lb)

    3 Rounds           (D.T. Hero Wod modified)

    12 Deadlifts       (155lb)

    9   Hang Cleans  (75lb)

    6   Push Jerks     (75lb)

    Cooldown

    500m Row

  Whew... rough one. Indivudally, these weights aren't bad at all, but when you put the lifts in a continuous cycle, it becomes a butt-kicker.

  Motivational picture today. Miss Lynda Carter, AKA Wonder Woman. One of the hottest and most beautiful women of all time. Also great sense of humor. And a fine singer. Quite a girl, all told.    :)

Swim 50s

27 May 12 (Sun)

    10 Rounds

    25m Swim Back Kick

    25m Swim Freestyle

    * Rest ~1min

  Got the nose clip to stay on a bit better, so was able to do some real freestyle laps. Taking breaths on every 2nd / 3rd stroke. Clip's still not working perfectly, but well enough to be able to focus a bit more upon technique and a little less upon choking.   :/

  I may start working on the Crossfit Endurance swimming workouts now that I can do ten 50m swims with some consistency, albeit with pretty low conditioning.

Crossfit Endurance

Triple Cleans

26 May 12 (Sat)

    Warmup

    25 KB Swings  (35lb)

    8 Rounds

    3 Muscle Cleans  (75lb, 85, 95, 105, 115, 125, 135, 145)

    ~1min rest

    Cooldown

    500m Row

  Was going to be 7 rounds, but I felt that I was close to my triple-max, so I did another. Used hook-grip for ~the first time in a lift (this whole WOD). Helped a lot, I think. Last round did third with normal grip & failed it, went to hook quickly and got it up. Heh. Should have listened to you earlier, Coach B.   :)   Mike Burgener's Gym

  I believe that the cleans and snatches that I do to save the knees are muscle-version rather than power cleans. From doing a little reading, I seem to find that they are similar but the muscle-clean is caught in rack position (on front shoulders) without a re-bend of the knees upon receiving the bar. In other words, a hip drive & shrug up and then catching it standing straight up. It's much less powerful than a normal clean or a squat-clean, but I can only do what I have the equipment to do.

  Having said that, this is my clean PR (Personal Record), apparently. At least I didn't have any recorded from the past.   :P

  Picture is Camille LeBlanc-Bazinet doing what she does best. Looking beautiful and kicking ass. Here's her 2012 games-page; she is doing quite well...as always.

Camille's 2012 Games

Push Press & Row

25 May 12 (Fri)

    Warmup

    25     KB Swings   (30lb)

    5 Rounds

    10     Push Press  (65lb)

    250m Row

  Push presses felt good today. Proper weight for the amount and had good hand positions. Technique makes a big difference in lifting-ability.

  Last weekend of regionals for the Crossfit Games. Here's the page for the NW region.

NW Region Crossfit Games