Squats & Benches

31 Mar 12 (Sat)

    Warmup

    500m Row

    13-9-6-3

    Box Squat     (75lb)

    Bench Press  (95lb)

    Cooldown

    500m Row

  Starting to visually notice losing some fat; about two weeks after starting workouts again. This is good, but it shows me that exercise matters more for fat than food choice does because I've been eating quite well (7 or 8 / 10) for the last year while doing nothing. No surprise, I guess, but nice to have experimental verification.

Push Jerks

30 Mar 12 (Fri)

    Warmup

    1000m Row

    Find PR Max

    Push Jerk       (105lb)

    Cooldown

    1000m Row

  

  I think Push Jerk is the right description. Brought barbell off of rack and dip-jerked from there. Used both front & back types. Back was easier on the wrists, but front felt smoother. I stopped at a weight that seemed like it took some effort to get up, but still well within not failing. The weights-area at Gold's has almost no room to dump weights, so is kind of unsafe to max out.

  Had some good smooth moments in rowing today. Form is starting to come together.

  Above is Annie being awesome. Annie's Crossfit Games

KB Swings & Dips

27 Mar 12 (Tue)

    Warmup

    500m Row

    4 Rounds

    20 KB Swings     (25lb)

    10 Dips             (assisted 140lb)

    Cooldown

    500m Row

  The KB Swings felt pretty good today; as in smooth, not as in easy.  :P

  I'm going to have to come up with some variety in met-cons for warmup & cooldown. Rowing every day seems like falling into the trap of a rut and boredom. I should definitely mix in some swimming workouts, as well. I'll try to remember to use one or two Crossfit Endurance swimming WODs a week, or at least keep them in mind when choosing exercises for the day.

Here's their site. They're a great resource.  crossfitendurance.com 

Snatches & Back Raise

26 Mar 12 (Mon)

    Warmup

    500m Row

    3 Rounds

    10 Snatch                (65lb)

    10 Back Extensions

    Cooldown

    500m Row

  Snatches felt very awkward; Power Snatches of course, but still. Not being able to move the feet because of the knees is part of it, but probably also just sucking at them.

  Only one Back Extension bench in the whole Gold's.  >:|  And it was delapidated and rickety.

Cleans & HSPUs

23 Mar 12 (Fri)

    Warmup

    500m Row

    5 Rounds

    3 Cleans                    (95lb)

    5 Handstand Pushups  (~3in)

    Cooldown

    500m Row

  Trying to get most of the basic lifts in this first bunch of WODs. I need to get the movements back to somewhat intuitive before I start cranking up the weight some. That's one of the good things about Crossfit training... you get such knowledge of movements over time and repetitions that you can remember them quite well.

  They were actually more like power cleans because I can't catch the weight in a knees-bent position, but screw it, I'm calling them cleans.

  I wonder if anyone's ever done any handstands in this Gold's before.  :P  I assume that I was getting some funny looks, but I don't see anyone else working out with intensity. Just lift-takeabreak-lift-chat-lift.

  Here's a cool site. crossfitmom.com  It has WODs and very good exercise info for pregnant ladies.

Benches & Rows

22 Mar 12 (Thu)

    Warmup

    500m Row

    1 Round of All

    21 Bench Press  (75lb)

    250m Row

    15 Bench Press

    250m Row

    9  Bench Press

    250m Row

    ***  ~8min

    Cooldown

    500m Row

  This one was a good, honest Crossfit WOD. I think I'll sub benches for pushups, at least for a while. I need to get some strength back, as well as get the wrists re-conditioned so that they aren't painful during pushups. 75lb was a nice, safe weight to try out for a medium number of reps; good baseline for pushups.

  I was forced to get an iPod Shuffle for the gym.  :/  Normally I never wear headphones while I'm out, but I've been spoiled by Crossfit... I just cannot stand that easy-listening crap that they play at Gold's. I don't understand what they're thinking. iPod seemed to work okay for benches & rows, but I'll see if it ends up getting in the way.

  Gold's people are kind of sad.  :(  The first time I walked in the door at Crossfit, I learned like 10 people's name and was laughing while we kicked ass together. I don't think I've seen any two people even speak to each other at Gold's. Pitiful.   :/   I don't know, maybe I'll try to change the climate eventually...

Squats From Scratch

20 Mar 12 (Tue)

    Warmup

    1000m Row

    9-6-3

    Box Squats    (75lb)

    Pullups         (130lb assisted)

    Cooldown

    500m Row

  Old squat PR was 175lb. Well, during post-surgeries-Crossfit.  :P  The low reps on this WOD obviously meant that it was for a heavier weight (165lb Thrusters prescribed), but I thought that these were good numbers to get the knees tested back out on squats again. Worked pretty well.

  By the way, the girl spotting in the picture above is Katie Hogan who is awesome, fierce, and sexay.   >:D    Katie's Blog    Katie's Crossfit Games    Butt Test Win :P