Start CF Football Program

23 May 13 (Thu)

     Warmup

     300m Row

     10     Good Mornings   (45lb)

     10     Situps

     Strength

     3x5   Leg Press            (270lb)

     3x5   Bench Press        (120lb smith)

     AMRAP in 15min

     3      Air Box Squat

     5      Pullups                (140lb assisted)

     10    Bench Press         (65lb)

     ***   ~15-20 rounds

     Cooldown

     300m Row

  Was hard to get this AMRAP in one go, because there were a couple people all in the way at the Gold's.     >:|    Really wish I'd gotten my own personal gym set-up when I had the chance.    :(

  Today's pretty much the day that I'm starting the Crossfit Football program exclusively (well, with exercise-subs for knees, of course). It's better to follow one good program, than to cherry-pick your own from a bunch of options every day. It's pretty damn close to what I was doing anyway, so might as well go with the guy's program who knows what he's doing.    :P

  Here's the archive of live events from the first Friday's 2013 Regionals.

CF Games Regionals Live Video Archive

Deadlift & Rowing

21 May 13 (Tue)

     Warmup

     300m Row

     Strength

     5-Rep-Max Deadlift   (to 215lb)

     10 Rounds

     100m Row

     45sec Rest

     **  Went 20sec for each 100m (1:40/500m pace)

     Cooldown

     300m Row

  Right on pace for increasing of Deadlift weight; +10lb from last time. If I recall correctly, my previous PR for 3reps was 315lb, so still a ways to go.

  I think that I'm gonna stick to the CF Football WOD-schedule for a bit. They seem to have a good mix of strength, power, & speed with two days off per week(M-T---T-F-S---). I've been taking my strength workouts from there anyway. CF Football

  I probably would use the CF Endurance schedule, but it'd be hard to fit in the extra endurance WODs. Do-able, but annoying. I may still use their swimming-WODs once in a while, and their programming is still top-notch. CF Endurance

  Here's a video about Gabe Subry's experience at the 2012 Regionals. Good stuff.

Gabe Subry 2012 Regionals

Helen Light

20 May 13 (Mon)

     Warmup

     10     Situps

     10     Back Extension

     10     Bench Press         (70lb)

     10     Leg Press             (90lb)

     Strength

     3x5    Shoulder Press    (90lb)

     3 Rounds   (Helen Light)

     500m Row

     20      1-Arm KB Swings (25lb)

     12      Ring Rows

  Light-ish workout. 1-Arm KB swings felt pretty comfortable; maybe from the chest being less constricted than in the normal version or something. Not sure, but I like them better than standards.    :P    Did them in sets of 5 per arm.

  Picture is Kenneth Leverich doing event 4 of the Southern California Regionals on Saturday. He ended up qualifying for the Games with 2nd place in the region; top 3 go.

CF Games Kenneth Leverich         CF Regionals Event 4

High Pull & Ring Rows

18 May 13 (Sat)

     Warmup

     300m Row

     15 Back Extensions

     15 Situps

     15 Leg Press             (90lb)

     Strength

     5x3 Bench Press       (115lb Smith)

     4 Rounds

     15 KB High Pulls       (45lb)

     15 Ring Rows

     Cooldown

     300m Row

  Crossfit Games Regionals started yesterday. Here's the Update Show overview for Friday.

CF Games Update Show Friday

  Live coverage at Crossfit Games.   =D

Snatches & Squats

17 May 13 (Fri)

     Warmup

     300m Row

     15 Bench Press   (55lb)  **  Actual Bench Press, seemed much lighter than on Smith rack.

     Strength

     5x3 Muscle Clean   (120lb)

     1 Round per min for 12min   (80lb for all)

     1 Muscle Snatch

     1 Hang Muscle Snatch

     3 Box Squats

     Cooldown

     300m Row

  Snatches for the first time in ages. Muscle snatch is a bit of an awkward movement, but I guess so are regular snatches; at least until you get used to them.

  Cleans felt good and smooth.

Death by Dips

16 May 13 (Thu)

     Warmup

     200m Row

     15      Ring Row

     15      Bench Press   (60lb)

     Strength

     3x5    Leg Press       (260lb)

     50      Situps

     Death by Dips

     1 Dip 1st min, 2 dips 2nd min, 3 dips 3rd min, ...    (assisted -140lb)

     ***  Up to 10min + 9reps

     ***  Total dips = 64

     Cooldown

     300m Row

  Crossfit Games Regionals start tomorrow.    =D

  Here's some links to videos about the Games:

    History of the Crossfit Games

    2013 Season Overview

    2013 Regionals Overview

    2013 Crossfit Games Archived Live Footage

  Should be fun. Picture above is from a Marine Corps obstacle course last year on day 1 of 4. This was done after a triathlon in the morning.   :P   Here's last year's events in the 2012 Games:

  And this has all the workouts for all the previous Games, 2007-2013:

  Crossfit Games Workouts History

Deadlifts & Chipper

14 May 13 (Tue)

     Warmup

     200m Row

     15 Ring Rows

     15 Situps

     15 Bench Press                 (60lb)

     Strength

     5-Rep-Max  Deadlift         (to 205lb)

     Chipper  (Brehm-light)

     10        Rope-to-Stand

     20        Box Squat              (85lb)

     30        Shoulder Press       (55lb)

     1000m Row

  First heavy deads in a while. Felt okay.

  Picture is of 2-man deadlifts from the NW Regionals a year or two ago. Old-school exercise that the local organizer brought back for the team competition for some variety and unknowable-prep testing.