Cleans & KB Swings

13 May 13 (Mon)

     Warmup

     150m Row

     15 Ring Rows

     15 Situps

     15 Bench Press             (50lb)

     Strength

     3x5 Leg Press               (250lb)

     3x5 Shoulder Press       (85lb, 85, 75)

     5 Rounds

     7   Hang Muscle Clean  (85lb, 85, 75, 75, 75)

     20 KB Swings                (35lb, 35, 25, 25, 25)

     Cooldown

     200m Row

  Good, medium-difficulty workout. Decent sweat & breath. Damn those KB Swings.    :P

Press & Ball Slams

12 May 13 (Sun)

     Warmup

     150m Row

     15      Ring Rows

     15      Back Extensions

     15      Situps

     15      Bench Press         (50lb)

     Strength

     8x2 Bench Press            (110lb)

     AMRAP in 10min

     3 Overhead Press          (75lb x 5rds, 60 x ~10rds)

     5 Ball Slams                  (15lb)

     ***  Total = ~15 rounds

     Cooldown

     300m Row

  Nice to change up the warmup somewhat.

  I don't think that I was getting enough abs into the ball slams, but I forgot to check the technique out before the WOD. Maybe I wasn't supposed to keep my back as straight as I was; not sure. Good exercise, though. 15lb was the heaviest slam-ball that I could find at Gold's.    :(

  If I haven't mentioned recently, these are the websites that I cull the workouts from:

    Strength WOD:  Crossfit Football

    Daily WOD:        Crossfit Mom, Crossfit Endurance, Crossfit Main Site

  Basically, I follow the standard days of 3on-1off that CF Mom & the Main Site use.

  ...

  On those days, I'll use a strength-WOD from CF Football...

   +

   the daily-WOD from CF Mom or the Main Site.

  I'll adjust or switch the exercises chosen as needed to similar ones that I can do with wrecked knees, and scale the weights higher or lower depending upon my strength at the movement: usually need more weight for the CF Mom & lower for the Main Site.    :P

  Later on, I may start taking endurance-WODs from CF Endurance and going back-and-forth with them and the strength-WODs. Kind of a best-of-both-worlds kind of thing.

  Here's the last Crossfit Update Show before the Regionals start next Friday. Has a good overview of all the workouts for Regionals.

Crossfit Update Show 10 May 13

Barbell Complex

10 May 13 (Fri)

     Warmup

     300m Row

     Strength

     5x3 Muscle Clean   (115lb)

     5 Rounds               (75lb, 75, 60, 60, 60)  *** One BB for all

     5 Deadlift

     5 Hang Muscle Clean

     5 Overhead Press

     5 Box Squat

     Cooldown

     300m Row

  Overall, this was a good, clean workout. A gasser, but everything felt smooth.

  Excellent form on the cleans, I thought; felt heavy, but comfortable. Remembered to use hook-grip. Minimal shoulder-bruising from the catches.    :P

  Found a good platform in the gym to use for box squats. Maybe I can start mixing them in in place of some of the leg presses. That'd be good from both an exercise-variety, and a glute-workout standpoint.

  One week until the Crossfit Games Regionals start next Friday.    =D

  Here's the workouts for individuals (CF Games Regionals 2013):

Row, Good Mornings, & Situps

9 May 13 (Thu)

     Warmup

     300m Row

     Strength

     3x5 Leg Press        (245lb)

     3x5 Bench Press    (90lb)

     3 Rounds

     800m Row

     20 Good Mornings  (45lb)

     20 Situps

  Good workout. Lots of sweat, some strength work, and minimal knee pain during.

  Picture is of a good morning; BB on shoulders, keep back straight, move hips back while lowering straight torso, then returning. Very good for lower back, especially when there's no back-extension stand handy. Make sure to only lower as far as back will remain straight.

DB Press & Pullup [Posting #100]

8 May 13 (Wed)

     Warmup

     300m Row

     Strength

     3xMax Strict Pullups         (10, 7, 5 at assisted -140lb)

     50       Evil Wheels

     21-15-9

     DB Overhead Press           (30lb x 2)

     Pullups                             (assisted -150lb)

     Cooldown

     300m Row

  Evil wheels (or Rollouts) are new. On knees, hands on barbell resting on floor; roll BB forward, then back, using lats & abs. Not sure about this one. My lats are a weak area, though, so discomfort may not have been solely from a new technique.

  Knee's a little twingy after the presses; wrong day to not bring my cane to the gym.   :/   Need to find better foot-angle to de-stress knees when switching to push press at the later reps.

  2013 Crossfit Games Regionals are coming up on 17 May.    =D

2013 Crossfit Regionals

  Hey, I just noticed... this is my 100th posting. Neat.    :)

Row & Bench

6 May 13 (Mon)

     Warmup

     300m Row

     Strength

     3x5 Leg Press           (240lb)

     3x5 Shoulder Press   (70lb)

     3 Rounds

     500m Row

     15 Bench Press         (70lb, 70, 50)

     Cooldown

     25 Pullups                 (assisted -160lb)

  I think that I've lost about 8 pounds over the last 4 weeks or so. Good start.

  From 263lb a month ago (at 6'2") to 255 now, trying to get to 240 by around 1 Jul 13. Maybe 230lb by 1 Sep.    :P

Leg Press

5 May 13 (Sun)

     Warmup

     300m Row

     6 Rounds

     10 Leg Press   (180lb)

     Cooldown

     300m Row

  Easy one to ease down from yesterday.

  I don't know why it is, but whenever I do a particularly intense workout, I get the sniffle-sneezes right away for a couple of days.   :/