Squats & Couplet

25 Sep 13 (Wed)

     Warmup

     2 Rounds

     250m Row

     10      Air Box Squats

     10      Good Morning  (45lb)

     10      Shoulder Press (45lb)

     Strength

     5RM   Box Squat        (to 155lb)

     15-9-6

     Muscle Clean             (95lb)

     Bench Press               (70lb smith)

  Good WOD. 15-9-6 is a good rep-scheme.

  Still like the warmup. Think I'll use it for a while. Need to watch technique on good mornings a bit; work range of motion up slower.

Tire Flips

24 Sep 13 (Tue)

     Warmup

     (2 Rounds)

     250m Row

     10 Air Box Squats

     10 Good Mornings  (45lb)

     10 Shoulder Press   (45lb)

     Strength

     5RM Deadlift         (to 245lb)

     4 Rounds

     25m Tire Flips

     10    Situps

  Fun workout. Always nice to get some variety in, and the tire flips went well. Also good to get outside, of course (did them in the parking lot).

  Good warmup, too. Got it from CF Mom.

Exercycle & Couplet

22 Sep 13 (Sun)

     Warmup

     3min Exercycle

     2 Rounds

     15      DB Snatch (R)  (25lb, 30)

     15      DB Snatch (L)  (25lb, 30)

     800m Row

  Tried the recumbent exercycle for warmup for variety. It's a pretty crap exercise. You just sit there moving your legs; there's no intensity at all. I mean, it wasn't terrible on the knees, but still.

  People at the gym who come in and get on the treadmill or exercycle or whatever for a half-hour/hour are trying to exercise without having to actually do any work. They're literally using the least amount of energy that they possibly can. It's more to talk themselves into having been at the gym than trying to use the gym. It's sad: and essentially useless.

  Maybe mountain-biking on a trail or something would have some value. May try that eventually.

AMRAP Triplet

21 Sep 13 (Sat)

     Warmup

     500m Row

     AMRAP in 20min

     200m Row

     3        Muscle Clean  (125lb)

     10      Situps

     ***  8 total rounds     (1600m Row, 24 Cleans, 80 Situps)

  Good to do a longer AMRAP; been too many WODs of around the same length. Need to mix it up more.

  Don't have my scale anymore; gonna have to remember to weigh at the gym for a baseline.

  Oh, also Seattle football is undefeated thus far (Huskies & Seahawks).  :P

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.  :/