9-7-5

15 Jun 12 (Fri)

    Warmup

    20 Bench Press          (105lb)

    20 Stiff-Leg Deadlift  (65lb)

    9-7-5

    Pullups                     (assisted 120lb)

    Dips                         (assisted 120lb)

    Muscle Snatch           (65lb)

    Cooldown

    500m Row

  Snatches went much smoother knowing the movement-variation beforehand (muscle versus power). Not perfectly, but smoother. Forgot to use a hook-grip now that I think about it, but still... not having to figure out and analyze the technique while performing it is good.

  Used the stiff-legged deadlifts as a variant for back extensions. Worked fairly well, I think. I'll try good mornings for comparison next time.   :/

Cane Walk

14 Jun 12 (Thu)

    3 Rounds

    10min Walk  (with cane)

    2min   Rest

    ***  Total ~2miles

  Light WOD. Knees a little sore, but overall fine.

  Really want a garage gym like the above.   :/

Squats & Couplet

13 Jun 12 (Wed)

    Strength

    3 Box Squats   (to max)
    ***  65lb to 175lb by ~10s  [PR  =D ]

    3 Rounds

    250m Row

    15     Pullups   (assisted 140lb)

    Cooldown

    15 KB Swings   (35lb)

  Squats went quite well. I was very careful on technique... wide stance, vertical shins throughout, good valsalva, straight back.

  Above picture is an example of a box squat. They give the same strength gains as a back squat, but they enable you to keep your knees from travelling forward and accentuate technique. Very helpful, and the only kind that I can do with bad knees.

Muscle Cleans

11 Jun 12 (Mon)

    Warmup

    500m Row

    To Max

    Muscle Clean  (from 65lb to 155lb)

    ***  PR

    Cooldown

    500m Row

  Got to a 155lb muscle clean which I believe is a PR for me. Did a nice, comfortable WOD today so as to not burn out. Pussy, I know, but we'll see.

  The rows were both around the 2min mark +/- 5sec.

Bench & Pullups

1 Jun 12 (Fri)

    Warmup

    25 KB Swings  (40lb)

    15-12-9

    Bench Press   (115lb, Smith rack)

    Pullups          (assisted 120lb)

    ***  ~8min

    Cooldown

    1000m Row

  Short one. Sometimes you just don't want to burn yourself out. The 40lb kettlebell seemed like significant weight for the warmup-swings, though; guess it was time to go up a weight.   :P

  I notice that I've skipped the last couple of swimming WODs that I've had scheduled. Mostly because it's such a production to get suited up for & unsuited and dried off afterwards. That and the annoying nose-clip. Oh, well.   :/

Squats & Farmer's

30 May 12 (Wed)

    Warmup

    500m Row

    4 Rounds

    10     Box Squats       (105lb)

    100m Farmer's Walk  (2 x 45lb)

    Cooldown

    500m Row

  Need to mix it up a little; doing 3-5 rounds of some kind of couplet every workout is getting kind of routine and predictable. Still have swimming on occasion, which is something, but I need to program more variety. I don't have enough crazy, physically demanding crap that adds fun & interest, and is the soul of Crossfit.

I'll look for a WOD-site that has some outdoor / off-the-wall workouts. If I find a good one, then I shall share it.    :)

D.T. Modified

28 May 12 (Mon)

    Warmup

    25 KB Swings      (35lb)

    3 Rounds           (D.T. Hero Wod modified)

    12 Deadlifts       (155lb)

    9   Hang Cleans  (75lb)

    6   Push Jerks     (75lb)

    Cooldown

    500m Row

  Whew... rough one. Indivudally, these weights aren't bad at all, but when you put the lifts in a continuous cycle, it becomes a butt-kicker.

  Motivational picture today. Miss Lynda Carter, AKA Wonder Woman. One of the hottest and most beautiful women of all time. Also great sense of humor. And a fine singer. Quite a girl, all told.    :)