Cleans Per Minute

12 Jul 12 (Thu)

Strength

    3 Rounds

    5 Box Squat     (155lb, 165, 170)

    3 Rounds

    5 Bench Press  (100lb, 110, 120)  ** Smith rack

WOD

    1, 2, 3,... Per Minute Each Minute

    Hang Muscle Cleans  (95lb)

    **  9 rounds + 8 reps = 53 total

  That WOD is a lot harder than it looks.   :P   Did quite well on the squats. Current 1rep PR is 175lb, so that's probably due for an update.

  Slight adjustment to theoretical schedule. Combining both WOD-types into one session, and starting with strength each day. If I have morning sessions, I know damn well that I won't go to them.   :/   I also noticed that CF Football has their strength-WOD days on M-T-Th-F with all the others as rest, which is perfect. Adjusted schedule as follows:

      Mon       Tue       Wed       Thu       Fri       Sat       Sun

       Str        Str          x           Str       Str        x          x

       CF        End         x           CF        End       x          x

     Str  (Strength)    = CF Football or Outlaw Way

     End (Endurance) = CF Endurance

      CF   (Crossfit)     = CF Mom or Crossfit

      ***  Active rest days... some sort of outdoor activity

  Picture above is Spencer Hendel. He's one of the ones that I watch (well, I follow all the competitors  :P ) because he's 6'2", which is the same as me. It's interesting to get a feel for what size you'd be walking around where he is. He's also a good guy.

Spencer Hendel's 2012 Games

  I think I've mentioned it before, but the people in the Crossfit community are one of its very best features. There are almost no obnoxious jerks or bragging posers because every person who does Crossfit is wiped out by the end of the workout and laying on the floor sweating and breathing hard. Everyone from the grandma to the games-competitor, because the WOD is scaled for each person. Not only does this build camaraderie through shared laughter and agony, but it enforces being humbled: also, there's no time or energy for strutting, posing, and bragging when you're trying your very hardest to kick ass in a workout with everyone else. Preening braggarts do not thrive in those conditions.   :)

  The Games started yesterday. Here's the Wednesday recap, and the triathlon highlights:

CF Games 2012 Wednesday Update     CF Games Wed Triathlon

Endurance Short Rows

10 Jul 12 (Tue)

Endurance

    12 Rounds

    100m Row

    15sec Rest

    -- 2min Rest

    8 Rounds

    100m Row

    15sec Rest

    -- 2min Rest

    4 Rounds

    100m Row

    15sec Rest

    ***  All 100m's 20-25sec each

    ***  Total distance = 2400m

  Interesting WOD, using short intervals. This is from Crossfit Endurance; as prescribed,  give or take.

  Crossfit Games had a surprise announcement that the first WOD for competition would be a triathlon at Camp Pendleton on Wednesday, not Friday. Wow, that's tomorrow... the Games start tomorrow!   =D   Good stuff.

Squats & Press

9 Jul 12 (Mon)

Strength

    3 Rounds

    5 Box Squats          (135lb, 160, 165)

    3 Rounds

    5 Shoulder Press     (65lb, 95, 95)

    ***  PR

WOD

    15-12-9

    Deadlift                 (165lb)

    Hang Muscle Clean  (65lb)

  WOD was deceptively hard. Much sweat & breath. I should've stuck to the KB deadlift as prescribed. Felt strong in the squat, and got a new PR for shoulder press. Good workout, all-in-all.

  Crossfit Games start this Friday... very excited. This is my favorite sporting competition in the world; followed by the Olympics and UW Husky football.

CF Games Schedule      CF Games Workouts      CF Games Fan Zone

Strength & Endurance

6 Jul 12(Fri)

Strength  (morn)

    Warmup

    25 KB Swings      (40lb)

    5 Rounds

    3 Muscle Cleans  (115lb, 135, 135, 135, 135)

Endurance  (eve)

    5 Rounds

    500m   Row        (2min 5-10sec each)

    1-2min Rest

  Got both WODs in, which is good.  =D  Had to do them backwards from schedule because there was a couple of chatty housewives sitting on the rowers in the morning. Never did see them row.   >:/

  Had good form on cleans today. Used hook-grip for all. Coach Burgener would be proud.  XD

  I have essentially completely given up on eating Paleo. I've been doing it off-and-on for 2-3 years, but it's never agreed with me. There's something to be said for it, but if nothing else I get turned against anything that is used in a fanatic, unthinking, unevidentiary  manner, and I'm afraid that that's what Paleo is kind of becoming with all the new folks entering Crossfit. The fundamental core principle of Crossfit is evidence-based results... if it works, use it. For me, the evidence appears to be for a variety of normal, good quality foods. It'll be a relief to not have to think about it any more, frankly, and I'm sure that that alone will be a nice difference.  :)

Squats & Bench

5 Jul 12 (Thu)

Strength

    3 Rounds

    5 Box Squats  (140lb, 160, 160)

    3 Rounds

    5 Bench Press  (90lb, 110, 115; Smith Machine)

    Cooldown

    500m Row

  It turns out that the Smith machine for bench presses adds essentially zero weight, so the previous bench weights using it should come down a bit.   :/   Oh, well. I should really have taken more notice when I said that it seemed easier than using a bar.   :P

  I'm really liking the CF Football strength WODs. They cover the essential lifts in a decent variety of combinations, and are short enough to knock out in limited time.

  Picture is of Camille Leblanc-Bazinet again... because geez, look at her. Here's a few videos of her being awesome and adorable.

All Over the Map: Camille     Reebok Commercial: Camille   Olympic Weightlifting: Camille

  She's engaged to Dave Lipson now (who's a nice guy, so I'll forgive him  :P ), and I just realized that her name'll be Camille Leblanc-Bazinet-Lipson. Nice.   XD

1000m Rows & Schedule

3 Jul 12 (Tue)

Endurance

    3 Rounds

    1000m Row

    2min Rest

    ***  4min 30sec +/-3sec each round, on 6 damper

  Went much smoother than I thought it would. I do one distance of 500m so often that I was nervous about going higher. Stupid. Doing one thing over and over is against the principle of variety in Crossfit. The new schedule should take care of that a bit, I hope.

  Here 'tis:

               Mon        Tue        Wed        Thu        Fri        Sat        Sun

  (Morn)    Str          End         x           Str         End        x           x

  (Eve)      CF          Str           x           CF         Str         x           x

  Str  (Strength)     =  CF Football  or The Outlaw Way

  End (Endurance)  = CF Endurance

  CF   (Crossfit)      = CF Mom or CrossFit.com

  I might not be able to do this because of allotted time in the morning, but I think that it's a good schedule that gives a pleasant variety and amount of workouts that would give good, well-rounded results. There are enough rest-days for good recuperation and rejuvenation, as well.

  They're all technically Crossfit workouts, but I wanted to make the differentiation clear for the simple, focussed ones. I know the Crossfit Mom sounds silly, but the advanced WOD for them is very well scaled from the main site for someone getting back in shape, assuming that I raise the prescribed weights for being a man....and not pregnant.   :P

  Picture is a Special Forces soldier (Andrew) doing Crossfit in Afghanistan. Thanks, buddy. I remember that you're there.

Squat & Press

2 Jul 12 (Mon)

Strength

    Warmup

    500m Row

    3 Rounds

    5 Box Squat        (135lb, 155, 155)

    3 Rounds

    5 Shoulder Press  (65lb, 75, 85)

    Cooldown

    500m Row

    ***  1min 48sec at 6 damper

  I'm enjoying the simple strength days; probably because they're so easy, but there you go.

  I've come up with a new weekly schedule. I'll post it when I start it. I may not be able to work it time-wise but we shall see.