Leg Press, Clean & Jerk

27 Apr 13 (Sat)

     Warmup

     300m Row

     3 Rounds

     20 Leg Press        (80lb)

     20 Clean & Jerk   (45lb)

     Cooldown

     300m Row

  Good sweat today.

  A little concerned about crunching inside the knees as the leg press weights get more. The foot-platform on the leg press stand doesn't allow the feet to rest far enough away from the body to allow knees to not travel forward of the heels. Meaning that the shins cannot really remain perpendicular to the feet. Causes knee-grinding.    :(    Will experiment.

  Also, leg presses don't seem to exercise the glutes as well as real squats. Hmmm... 

Row, Pullup, Dip

25 Apr 13 (Fri)

     5 Rounds

     500m Row

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

     10      Dips        (assisted -140lb, 150, 160, 160, 160)

     ***  Total Row = 2500m, Total Time = ~25min?

  More intensity today. Decent sweat.

  I believe that I'm losing some fat, if not weight. Shall see if there's a tipping point between muscle gain and fat loss at which the weight starts to melt off. Probably not, but I'd like to see some kind of concrete, bodily improvement for motivation over & above better fitness performances.    :/

Benches & Leg Press

24 Apr 13 (Wed)

     Warmup

     300m Row

     21-15-9

     Bench Press   (Smith +70lb)

     Leg Press       (70lb)

     Cooldown

     300m Row

  Light day.

Row, Pullup, Leg Press

23 Apr 13 (Tue)

     3 Rounds

     500m Row

     20 Pullups     (assisted -150lb, -150, -160)

     20 Leg Press  (70lb)

  Added some intensity today; good sweat.

Row & Press

22 Apr 13 (Mon)

     3 Rounds

     500m Row

     20      Shoulder Press  (45lb)

  Not losing any weight.   :(

  Food is good & consistent exercise. Oh, well... been less than two weeks, I suppose. Still...

Jackie

20 Apr 13 (Sat)

     Jackie

     1000m Row

     50 Leg Press   (60lb)

     30 Pullups      (assisted -160lb)

     ***  13min       (including equipment setups)

     Cooldown

     300m Row

  I much prefer chipper-WODs like Jackie. A chipper is when there's several exercises that you go through once; it's like a wood-chipper, something goes through it once and comes out the other side wrecked. To me, there's less monotony than a multi-rounder, and there's a feeling of accomplishment or relief when you finish each section.

  I've been getting most of these recent workouts from Crossfit Mom. I adjust the movements as necessary for knees, and usually raise the weights somewhat. Their advanced or intermediate WODs are just right for my easing back into working out.

Crossfit Mom

Death by DB Clean & Jerk

19 Apr 13 (Fri)

     Warmup

     300m Row

     1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min, ...  (Death by DB C&J)

     DB Hang Muscle Clean & Jerk   (30lb x 2)

     ***  7min + 7reps = Total 35reps

     Cooldown

     300m Row

  These "Death by..."s are always deceptively hard and exhausting. It's a good format for scaling down to how you feel that day, or going balls-out to collapse.

  These'll be much more fun with an exercise that isn't so hard on the knees. Well, maybe "fun" isn't quite the right word.   :P

  Above is Julie Foucher demonstrating the movement standards for 13.3. This is the 3rd of 5 weekly workouts that comprised the 2013 Open.

2013 Crossfit Games Open Workouts