Cleans & Squats

27 Aug 12 (Mon)

Strength

    5 Rounds

    3 Muscle Cleans  (95lb, 115, 125, 135, 140)

    4 Rounds

    5 Box Squats      (115lb, 135, 145, 155)

Endurance

    500m Row         (2min0sec)

  Knees pretty sore / painful during & after this one. Possibly because of time since last, or technique flaws.

  Picture is from the day one triathlon at the 2012 Crossfit Games, I believe. Lot of famous girls in there. Very nice.

Presses WOD

13 Aug 12 (Mon)

Strength

    3 Rounds

    5 Box Squats       (135lb, 145, 155)

    3 Rounds

    5 Muscle Cleans  (95lb, 115, 135)

WOD

    3 Rounds

    10 Presses           (75lb)

    250m Row

  Good batch of stuff today. Used push press to get the last five or so up. 

  Going to have to get back to some swimming soon. Rowing's getting a bit old. Swimming is such a production, though...with the extra showering, clothes-changes, wet suits & towels, etc. It also can't really be done within a WOD; not at Gold's, anyway. Wish there were more endurance activities that I could do.   :(

  Picture is Stacie Tovar, who is pretty awesome; and awesomely pretty.   =D

Stacie Tovar's Games

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.