Bench WOD

11 Aug 12 (Sat)

WOD

     4 Rounds

     10 Bench Press  (90lb, 90, 90, 70)

     250m Row

  Computer hard drive crashed yesterday. If I can't enter blog for a while, I'll put in workouts after the fact. Having to do this in Explorer.    >:|





Squat Triples

9 Aug 12 (Thu)

Strength

    To Max

    3 Box Squats  (95lb, 115, 135, 155, 165, 185)

    ***  PR

Endurance

    1000m Row

  Good to see a PR. Was going to do 5 rounds, but kept going. Should've done another max before now, I suppose; last PR triple (175lb) was in mid-June. As always, probably could've gotten some more, but Gold's frowns on dropping bars... even for safety. The staff is certainly polite enough, but man, you can hardly call it a gym.

  I realise that I can barely call this crossfit at this point, but I'll get back to the normal, WOD-type workouts soon enough. Truth be told, though, any workout can be considered crossfit. It's more of the overall variety and intensity that creates a crossfit program over time. To put it another way, any workout could be done as a part of a crossfit program, but there are many, many crossfit workouts that would be done by no other discipline.

  Picture above is a Special Forces soldier in Afghanistan being a bad-ass. Also a Crossfitter. Elite units were some of the first adopters of Crossfit back in the day. Why? Because it god-damn works.   =D   Even as physical therapy.

Cleans Quintuples

6 Aug 12 (Mon)

Strength

    5 Rounds

    5 Muscle Cleans  (95lb, 105, 115, 125, 135)

Endurance

    3 Rounds

    500m Row

    2min  Rest

  Good cleans. Fair rowing: was going to be 5-6 rounds, but pussed out. Knees better than they have been recently.

Deadlift Triples

5 Aug 12 (Sun)

Strength

    To Max

    3 Deadlifts  (up to 265lb)

Endurance

    500m Row

  Knees have been so painful after work recently, that I haven't been able to get to the gym, let alone work out. Like, it's too-hard-to-walk-out-to-the-truck painful.Somewhat better now. I will lower the intensity of workouts, so that I can focus on getting to the gym and picking movements that don't exacerbate the knee-swelling too much.

  Having said that, deadlifts today.   :P   Went okay...stopped short of max, but still up to a decent weight.

Squat & Press

23 Jul 12 (Mon)

Strength

    5 Rounds

    5 Box Squat     (135lb, 135, 145, 145, 155)

    Find 1 Rep Max

    Shoulder Press  (To 110lb)

    ***  Got 115lb with push press

Cooldown

    500m Row

  Had to skip most of last week. Having to stand and walk a bit at work lately, so my knees are pretty swollen and in pain at the end of the day. Working on it.

Elizabeth Light

16 Jul 12 (Mon)

Strength

    5 Rounds

    3 Muscle Snatch      (65lb, 85, 95, 105, 115)

    ***  PR

WOD

    21-15-9  (Elizabeth scaled)

    Hang Muscle Clean  (65lb)

    Dips                       (assisted 150lb)

    Cooldown

    500m Row

  PR in snatch today. Technique felt good. The WOD was Elizabeth, but scaled down in weight and assisted (machine) dips.

  Congratulations to Rich Froning and Annie Thorisdottir, the 2012 Crossfit Games champions and thus the fittest man & woman in the world for 2012. They were the champs for 2011 as well and they both defended their title. No-one had won the Games twice before, and they both did it consecutively this year. Nice job.

Longish Rows

13 Jul 12 (Fri)

Strength

    5 Rounds

    3 Muscle Cleans  (115lb, 125, 135, 145, 150)

Endurance

    Row

    5min

    * Rest 2min 30sec

    6min

    * Rest 3min

    7min

    ***  2min 20-30sec/500m pace throughout, damper at 6/5/4

    ***  Distances around 1200m/1300m/1400m = ~3900m total

  Getting better at endurance workouts, I think. Even though no-one ever wants to start a seven minute row, I'm confident enough to do so and know that I'll be able to finish it without giving up and with a decent distance rowed.

  Picture is Spencer Hendel from yesterday, but doing the Game's day-one WOD of the Marines obstacle course at Camp Pendleton. The two pictures show a bit of the variety in Crossfit.

  Here's the update and a couple of cool, short Crossfit videos.

CF Games Thursday Recap      Crossfit: Confidence      What is Crossfit?      Crossfit: Belief