Rows & Benches

16 Apr 13 (Tue)

     4 Rounds

     500m Row

     15      Bench Press  (Smith +30lb)

  Good job to me; first week = 3on & 1off, twice. Eating very well. Goal is consistency throughout April. No weight-loss yet, but possibly is muscle gain balancing fat loss. Possibly.   :/

  Rowing-technique is quite good still, after the break. Encouraging.

Press & Pullups

15 Apr 13 (Mon)

     Warmup

     300m Row

     21-15-9

     Push Press  (65lb, 55, 55)

     Pullups       (assisted -160lb)

     Cooldown

     300m Row

  Right knee slightly twinging after today.

Deadlifts & Benches

14 Apr 13 (Sun)

     Warmup

     300m Row

     5 Rounds

     9 Sumo Deadlifts   (115lb)

     9 Bench Press        (Smith+ 50lb, 50, 50, 50, 40)

     Cooldown

     300m Row

  Good consistency thus far.

Triple Cleans

12 Apr 13

     Warmup

     300m Row

     Triple Cleans

     3 Muscle Cleans     (65lb, 75, 85, 95, 105, 115, 125)

     Cooldown

     300m Row

  Still pretty smooth. Very mild muscle soreness.

  Picture is Katie Hogan kicking ass in a previous Crossfit Games. The 2013 Games Open just finished; Regionals are coming up on 17 May.   =D

  Here she is in a funny commercial for the 2013 Games; my favorite part is her sexy growl.

Commercial: 2013 Crossfit Games

Leg Press & Pullups

11 Apr 13

     Warmup

     300m Row

     21-15-9  (Fran Light)

     Leg Press  (+50lb)

     Pullups     (assisted 160lb)

     Cooldown

     300m Row

  Comfortable today. Leg presses had fewer knee cartilage-clicks than with real squats, but still some.

  Obviously beginning very lightly & easily to ease in and keep motivated.

Start Anew: Bench & KB Deadlifts

10 Apr 13

     21-15-9

     Bench Press    (30lb + Smith Rack)

     KB Deadlift     (45lb x 2)

     ***  5min

  Starting up again. Been about eight months.

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.