Back in Anacortes

10 Sep 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM   Deadlift  (to 205lb)

     Chipper

     9   Hang Muscle Cleans  (95lb)

     15 Situps

     6   Hang Muscle Cleans

     15 Situps

     3   Hang Muscle Cleans

     Cooldown

     500m Row

  Okay, 2-3 week break to move. Now living in Anacortes. Nice town. Joined Thrive Fitness, just a little local gym. There's actually a CF box in town, but I can't afford it just now. Eventually.

  Kept weights pretty light, but still had good intensity. Much sweat & breath.

  Motivational picture today to re-start workouts. A saucy wench. Nice.

Dead, Press, Dip

20 Aug 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM   Deadlift  (to 245lb)

     21-15-9

     DB Push Press   (2x25lb)

     Dips                  (assisted -130lb)

     Cooldown

     500m Row

  Couplet a little rough on the elbows. Was careful of range-of-motion to avoid tweaks.

Squat, Press, Snatch

19 Aug 13 (Mon)

     Warmup

     20 1-Arm KB Swings  (35lb)

     Strength

     3x5 Box Squat           (135lb)

     3x5 Shoulder Press    (85lb)

     5 Rounds

     100m Row

     5 DB Snatch, Right     (35lb)

     5 DB Snatch, Left       (35lb)

  Good workout. Simple day.

  Still under 240lb. 25lb four-month net loss seems steady even after break. Good. Moving down to 235. Ultimate goal is ~220, I think. 230 for now to evaluate at that point.

Cleans & Couplet

16 Aug 13 (Fri)

     Warmup

     20 1-Arm KB Swing  (35lb)

     Strength

     5x3 Muscle Clean     (135lb)                        ** heavy but manageable

     7 Rounds

     5 Shoulder Press      (65lb)

     5 Chinups                (assisted -110lb)

     Cooldown

     20 1-Arm KB Swing  (35lb)

  Probably only a week or so left at this gym. Moving to Anacortes. There is a Crossfit Anacortes. I'll check it out.

Squat, Bench, & Couplet

15 Aug 13 (Thu)

     Warmup

     500m Row

     Strength

     3x5 Squat           (155lb)

     3x5 Bench Press  (100lb smith)

     5 Rounds

     5    Muscle Clean  (95lb)

     10  Ball Slams       (20lb)

     Cooldown

     500m Row

  Exhausting workout; couplet, especially. Weights were just right for all.

Deads & Couplet

13 Aug 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM Deadlift  (to 245lb)

     5 Rounds

     10 KB Swings  (50lb)

     10 Situps

     Cooldown

     500m Row

  Good workout. Clean form.

  Had lost 25+lb over 4 months, probably gained a few back over 2-week break. Will check again at end of week.

2 Week Break

12 Aug 13 (Mon)

     Warmup

     500m Row

     6 Rounds

     5       DB Snatches  (35lb, 5L+5R)

     100m Row

     Cooldown

     500m Row

  Took a 1-2 week break. Been very busy with things. Also been lazy.

  Moving to Anacortes in ~a week. Will try to find a local gym to keep going.