Squat, Clean, & Press

20 Sep 13 (Fri)

      Warmup

      500m Row

      5 Rounds

     10 Box Squat  (65lb)

     10 Hang Muscle Clean  (65lb)

     10 DB Shoulder Press   (2x15lb)

  Light but well-rounded WOD. Good workout, if on the easy-ish side.

Baby Barbara

17 Sep 13 (Tue)

     Warmup

     500m Row

     5 Rounds (Baby Barbara)

     10     Pullups  (assisted -130lb, 130, 130, 140, 140)

     10     Situps

     10     Air Box Squats

     100m Row Sprint

  Good, clean, light workout. Decent sweat, not breathing hard.

Muscle Snatch Max

16 Sep 13 (Mon)

     Warmup

     500m Row

     1 Rep Max

     1 Muscle Snatch  (to 115lb)      *** Did 2 singles at 115, both pressed out

     Cooldown

     500m Row

  CF main site is working through some low-rep high-weight recently. Scattered with some high-volume Hero-WODs.

  I don't think the gym has any kettlebells. Probably have to use DBs for KB-swings and the like. Still fine for $20 a month.  :/

Muscle Clean Doubles

14 Sep 13 (Sat)

     Warmup

     500m Row

     7 Rounds

     2 Muscle Clean  (95lb, 105, 115, 125, 135, 145, 155)         ***  155lb = close to max

     Cooldown

     500m Row

  Simple day. Removing the CF Football strength-element does indeed simplify and shorten the WODs. Doing just the main-site WOD is supposed to be plenty to be super-fit if done with high intensity. We shall see if that holds when scaled drastically for knees.  :P

  Rowing machines (2) in gym are pretty old and used, but still work okay. I think I'll vary the warmups & cooldowns more.

Row & Press

13 Sep 13 (Fri)

     Warmup

     500m Row

     5 Rounds

     200m Row

     10      Overhead Press  (75lb, 75, 75, 65, 55)

  Light day.

  Going with regular Crossfit.com main site or CrossfitMom for awhile. Starting back up without the strength component of CF Football to ease back in, and take about 50% off of the time in-gym.

Squats, DB Snatches, & Pullups

11 Sep 13 (Wed)

     Warmup

     500m Row

     Strength

     5RM Box Squat  (to 155lb)

     AMRAP in 10min

     5 1-Arm DB Snatch (R)  (25lb)

     5 1-Arm DB Snatch (L)  (25lb)

     10 Pullups                    (assisted -130lb, 130, 140, 140, 150, 150)

     ***  6 rounds total

     Cooldown

     500m Row

  Rest did some good, I think. The 155lb squats felt quite comfortable: still a bit heavy. Good form on the snatches, I thought.

  No bumper plates at the new gym: just iron. Which is fine.

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.