Swings, Farmer's, & Box

27 Jul 13 (Sat)

     Warmup

     600m Row

     3 Rounds

     10    KB Swings          (50lb swings & farmer's)

     30m 1-Arm Farmer's  (R)

     10    KB Swings

     30m 1-Arm Farmer's  (L)

     10    Box Squats         (95lb)

     Cooldown

     600m Row

  Light-workout-Saturday; movements felt clean.

  Now that my warmup/cooldown row-time is 2min +/-5sec per 500m, I'll bring up the distance a bit. I think that keeping a smooth, relaxed 2min pace and increasing distance slightly when easy would be a good system for a bit. Up to maybe 1000m for each? Have to check Crossfit Endurance's recommended distances at that time.  :)

  Crossfit Games Update Show for yesterday:

Update Show Friday

Cleans & Tabata Deads

26 Jul 13 (Fri)

     Warmup

     1000m Row

     Strength

     5x3 Muscle Clean    (105lb)

     8 Rounds (Tabata Deadlifts)

     20sec Deadlifts       (135lb, 5-8 per round)

     10sec Rest

     Cooldown

     20 1-Arm KB Swing  (25lb)

  Tabata deads was damn taxing. Good weight choice. Of course, Tabata anythings are damn taxing.  :P

  More Games today. Crossfit Games Live & Archive

Bench & KB Couplet

25 Jul 13 (Thu)

     Warmup

     500m Row

     Strength

     3x5  Bench Press            (smith 90lb, 110, 110)

     8 Rounds

     25m KB Shoulder Carry  (50lb, R-L-R-L-...)

     20    1-Arm KB Swings    (30lb)

     Cooldown

     500m Row

  Crossfit Games started yesterday (Crossfit Games). Good stuff. Here's some videos:

Event Announcements Monday

Update Show Monday

Games Events Replay Archive

Update Show Tuesday

Deadlift & Couplet

23 Jul 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM Deadlift     (to 225lb)

     7 Rounds

     3 Muscle Clean  (95lb)

     10 KB Swing      (40lb)

     Cooldown

     500m Row

  Kept the deads kinda light and comfortable to focus on technique. Couplet was a drainer; not sure why. Need to eat a bit more, maybe?   :/

  Crossfit Games start tomorrow, Wednesday. Here's a video of Dave Castro revealing the new date and some events. Good stuff:

Castro's Events Reveal

  Here's the updated schedule:

New Games Schedule

  Yesterday's Update Show:

Monday Update Show

Tabata Row & Couplet

22 Jul 13 (Mon)

     Warmup

        8 Rounds           (Tabata Row)

        20sec Row

        10sec Rest

     Strength

     5x5 Box Squat      (135lb)

    AMRAP 10min

    3 Overhead Press  (5rds x 75lb, ~10rds x 65)

    5 Med Ball Slam    (20lb)

  Presses were mostly shoulder presses, a few push presses towards the end. Tabata row was a good warmup.

  2013 Crossfit Games start on Friday (Tue for the masters division). Here's the schedule:

2013 Crossfit Games Schedule

Back Press & Slams

20 Jul 13 (Sat)

     Warmup

     500m Row

     5 Rounds

     9 Back-Rack Push Press  (65lb)

     7 Ball Slams                   (20lb)

     Cooldown

     500m Row

  Light day. No strength WOD on Saturdays. Back still seems fine.

After a Week Break

19 Jul 13 (Fri)

     Warmup

     500m  Row

     Strength

     3RepMax Muscle Clean  (to 135lb)             **  Re-set max

     6 Rounds

     100m Row

     5        Ring Rows

  Took a week, week-and-1/2 break. Threw out my back doing an awkward movement (not at the gym) and needed to give it time to recuperate. Couldn't stand, sit, or walk for a while.   :/   Better now. Workout went better than I anticipated, actually. Back on schedule.

  Stopped cleans at 135lb while still comfortable. Think I'll take the lifts back a couple of notches of weight, and work back up. This'll allow me to focus on perfect technique.

  Oh, also, net weight-loss is now at 20lb after 3 months; not too bad. At 242lb.

  Motivational pictures today: Anne Hathaway.   :P   Here's her being awesome:

Anne as Catwoman

Anne in Les Miserables (Live Take)