Pullups & Leg Press

15 Jun 16    [GW]

    Gymnastic

    Pullups     10, 8, 5, 5, 5    (Assisted -150lb)

    Weightlift

    Leg Press  10, 8, 5, 5, 5    (145lb)

Begin 2016

14 Jun 16     [M]

    Row

    1,000m         (2:30/500m pace)

    Rest 1min

    1,000m

  New job now allows me to start working out again. Easier on the knees, less daily pain.

  The following is a good basic overview of the skeleton of Crossfit workouts. I've reduced the number of exercises normally used in CF, partially because I'm just starting up again, but additionally because I'm limited by the knees.

  I'm going to ease into it. Let's go!  :)

New Gym Plan

M = Metabolic (Endurance)             G = Gymnastics (Body-Weight)               W = Weightlifting

                                       (1)   (2)  (3)  (2)   (1)             [I'm using the 5-on, 2-off section]

(1)       M = Long & Slow          G = Practice Movement         W = High Weight & Low Reps

(2)       Couplet: 3-5 rounds   (High difficulty & Medium intensity)

(3)       Triplet:   AMRAP        (Medium difficulty & High intensity)

Exercises

M         (Row Machine, Recumbent Bike)

W        (Deadlift, Squat, Bench Press)

G         (Pullup, Situp, Back Extension)

Exercise Variations

Deadlift:                    Deadlift, Sumo, DB

Bench Press:            Smith, Inclined Smith, DB, Inclined DB, Machine

Squat:                       Box Smith, Leg Press Rack, Leg Press Machine

Pullup:                       PU Assisted, Chinup Assisted, Lat Pulldown

Week Structure

**         M, G, W each appear 3 days per week

**         Different M, G, W exercise per day appearing   (Each exercise once per week)

**         Switch exercise variations week-to-week           (Different variation each week)

Example Week 1

            Tue:    (M)                   Row 2,000m

            Wed:   (G, W)             5 Pullups Assisted, 10 Deadlifts          3 Rounds

            Thu:    (M, G, W)        Row 500m, 5 Situps, 10 Smith BP      AMRAP 15min

            Fri:      (M, G)              Row 300m, 5 Back Extensions           3 Rounds

            Sat:     (W)                  Leg Press Rack                                   5, 3, 3, 2, 2, 1

Food

          Meat:              Chicken Breast, Ground Beef, Eggs, Fish

          Starch:           Oatmeal, Sweet Potatoes, Rice Cakes

          Fruit:               Bananas, Berries, Avocado

          Vegs:              Lettuce, Roots, Summer Squash

          Dairy:              Whole Milk, Yogurt

          Extras:            Glutamine, Amino Acids, Creatine (3-in-1)

          Flavors:          Sauces, Spices, Seasonings, Peanut Butter

Leg Press & Situps

6 Mar 15

  Row

  1000m          (4m 16s)

  3 Rounds

  10 Leg Press  (180lb)

  10 Situps

Cleans & DB Snatch

26 Feb 15

  Row

  1000m                                       (4min 14sec)

  Couplet

  3x10,5,3       Hang Muscle Clean  (65lb)

  3x10 (R5L5)  DB Snatch               (25lb)

  Cleans were kind of hard on the wrist. Consistently put it at a bad angle. Might be grip, or just not a good movement-choice for me.

  Snatches were fine.

Here's the behind-the-scenes for the 2014 Crossfit Games. Has a lot of having fun talking with the athletes & staff and hanging out behind the scenes. Great videos.

Behind-The-Scenes 2014 Crossfit Games

Pullups & Situps

24 Feb 15

  Row

  1000m           (4min 8sec)

  Couplet

  3x10  Pullups  (assisted 140lb)

  3x10  Situps

  Weekly incremental increases working well.

  Above picture is paddleboarding in Utah. I wonder if you could paddleboard whilst kneeling. Worth looking into.

  Weight = 237lb with gym clothes. 

  Overall summary look at the 2014 Crossfit Games. Really great watch, check it out.

  

DB Overhead Press & Benches

18 Feb 15

  Row

  500m

  2min            Rest

  500m

  Weights

  3 x 10            DB Overhead Press  (2x20lb)

  3 x 10, 10, 8  Bench Press  (Smith 70lb)

  I just noticed that you can put gifs in for the images in these blogs. May have to start that. Imgur's vidgif tool would be perfect.

Chinups & Leg Press

17 Feb 15

  Row

  500m

  2min   Rest

  500m

  Weights

  3 x 10  Chinups   (140lb assisted)

  3 x 10  Leg Press (150lb)

Rowing at 2min pace. Form pretty good. Weights deliberate, full range of motion.