Pullups & Dips

14 Apr 12 (Sat)

    Warmup

    50 KB Swings   (30lb)

    5 Rounds

    10 Pullups       (assisted 130lb, 130, 140, 150, 160)

    10 Dips           (same)

    Cooldown

    500m Row

  Threw out my back slightly the night after the last workout; maybe coincidence on heavy deadlift day, maybe not. Waited until it felt perfectly normal before exercising again to be safe.

  Picture above is Rich Froning, the 2011 Crossfit Games champion.   Rich's 2012 Games

Deadlift Singles

9 Apr 12 (Mon)

    Warmup

    20 Pullups              (150lb assisted)

    20 Back Extensions

    7 Rounds

    1 Deadlift              (155lb, 175, 200, 225, 255, 275)  ** 295 failed

    Cooldown

    500m Row             (2min 2sec)

  Form was pretty good on all of these deadlifts. Went with normal stance. I got the 295 about half-way up, but it stopped there. Pretty close to getting it, but didn't go all-out on my first deadlift singles workout back.

  Picture above is Libby DiBiase working hard at the 2010 Crossfit Games.

Libby's Crossfit Games 2011      Libby Interview 2008 Games

Knee Raises & Back

7 Apr 12 (Sat)

    Warmup

    500m Row

    8 Rounds

    10 Hanging Knee Raise   (5 Hang, 5 Elbow-Support)

    10 Back Extensions

    Cooldown

    250m Row

Farmer's & Pullups

4 Apr 12 (Wed)

    Warmup

    500m Row

    5 Rounds

    ~90m Farmer's Walk    (KB 2x40lb)

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

    Cooldown

    500m Row

  Farmer's Walks are good. They tax the grip and arms, but walks without jarring so are pretty easy on the knees; as much as any walking is.

  Crossfit Games worldwide open section is finished. Regionals will be starting in late April.

Crossfit Games Regionals

Deadlifts & KB Swings

1 Apr 12 (Sun)

    Warmup

    10 Back Extensions

    10 Pullups                (130lb assisted)

    5 Rounds

    5   Deadlifts              (155lb)

    20 KB Swings             (25lb)

    ***  ~7min

    Cooldown

    500m Row

  Rough one. Was going to (wanting to, anyway) stop at four rounds, but said fuck it and did the whole thing. I did one round sumo, but it twinged my knee a hair so i went back to regulars for the remainder. Was probably just from not taking the time to set up properly, and I'll give it another try next time.

  Did a different warmup today; more like what the Crossfit warmup is supposed to be. Only a tiny part of course, but I'll keep adding to it over time while still mixing in some rowing or KB Swings or something.

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