Solo Gym

2 Jul 11 (Sat)

WOD

     3 Rounds for Time

           12 Squats

           12 Pushups  (knees)

           12 Pullups   (feet 45deg on chair)

     ***  7min 4sec

   Since work has been preventing me from going to the box, I'm going to start working out in my apartment. I have a door-pullup bar, 2xkettlebells (35lb), and me.

   I'll be following the  Main Site crossfit.com with major substitutions and scaling.

Strength Day

18 Sep 10 (Sat)


Powerlifting WOD
     Deadlift Triples               (up to 130kg)
     5x6reps Bench Press    (40kg)


Not very strong today for some reason. Oh well, one day at a time.

Last Rest

17 Sep 10 (Fri)


Rest Day


Iceland Annie at the 2009 Crossfit Games. Annie Thorisdottir is fantastic.


And damn cute.

More Rest

16 Sep 10 (Thu)


Rest Day


Picture of the sandbag hill sprint from the 2009 Crossfit Games. Sweet.

Rest

15 Sep 10 (Wed)


     Rest Day


The awesome Miss Eva T. dropping the quintessential front squat.

Long WODs

14 Sep 10 (Tue)


Daily WOD
     3 Rounds For Time
     400m Farmer's/1000m Row/400m Farmer's    (12kg)
     50 Clean & Jerks                                                (45lb)
     30 Parallette Pushups
     ***   48min 8sec


I talked to Nick Nibler who runs the box, and he said that he's changing the format somewhat. Most of the daily WODs from hereout will be longer ones like today's and the last couple of weeks. It concerns me a little because it seems a little un-crossfitish and people could get burned out. He's being careful to tell people to pay attention to their bodies and take recovery, though, so it might be fine. It could very well take us to the next level of fitness, which he stated as the intent.
We'll see. Could be cool.


It will, however, have the effect of my often not being able to fit in a Crossfit Football strength WOD after the daily, because of both energy and time.


Crossfit Quote
My workout can beat up your workout.

Sevens

Agoge Crossfit Woodinville

(My home gym)

13 Sep 10 (Mon)


Daily Wod
     (Sevens) 7 Rounds of 7 Each
     Handstand Pushups       (to low med ball)
     DB Thrusters                  (25lb)
     Knees-to-Elbows
     Deadlift                            (100kg / 220lb)
     Parallette Pushups
     KB Swings                       (20kg)
     Pullups                             (120lb assisted)
     ***  46min 26sec


Strength WOD
     None


As long, sweaty, dibilitating, heinous WODs go...this one was okay.  =)   The rounds of seven are short enough to let you feel like you're making progress.


For me, the deadlifts started feeling pretty heavy, but went pretty well once I found a good foot position that didn't click knee cartilage. The K-T-Es didn't rip the skin from my palms like they did a few weeks ago. I was worried about that, but they seem to have pretty much healed up and didn't re-tear much at all. So...good!


As for the CF Football strength WOD after Sevens? Screw that.  :)  Also, was running low on time.