1 Jun 13 (Sat)
Warmup
500m Row
Chipper
10 Rope-to-Stands
30 Bench Press (70lb)
Cooldown
500m Row
Here's the Crossfit Games Update Show for Friday.
01 June, 2013
31 May, 2013
Bench, Pullup, & Press
31 May 13 (Fri)
Strength
3x5 Bench Press (125lb smith)
5 Rounds
10 Pullups (assisted 130lb, 130, 140, 150, 150)
45sec Rest
then
5 Rounds
10 DB Seated Shoulder Press (2x30lb, 30, 25, 20, 20)
45 sec Rest
Cooldown
500m Row
Had to skip yesterday. Crunched a little cartilage in a knee standing in line at the grocery store on Tuesday. Hard to walk any steps, even with a cane, let alone go to the gym. =( This happens from time to time, and they usually go back to crappily-normal in a few days to a week. The important thing is to not get too cocky and try taking normal (for me) steps too soon.
On the bright side, that's the first day that I've skipped in the first month & a half or so. I chose upper-body movements today, so that I could avoid the knees. The row actually worked okay, I assume because there isn't any weight upon them, as well as the movement tracking straight and even.
Picture is Elisabeth Akinwale. She's pretty awesome. Here is a video about her, as well as one of a 13-year-old girl that had cancer who still Crossfits, and is pretty great herself. Good stuff.
28 May, 2013
Deadlifts & Kettlebells
28 May 13 (Tue)
Warmup
400m Row
Strength
5-Rep Max Deadlift (to 235lb)
3x Max-Reps Strict Pullups (6, 6, 5... assisted -120lb)
2 Rounds
50 1-Arm KB Swings (30lb... 25 reps each arm)
50m R-Arm KB Farmer's Walk (50lb)
50m L-Arm KB Farmer's Walk (50lb)
Cooldown
400m Row
Doing well. Gaining fitness.
Picture above is Rich Froning.
Couple links... a quick look at Rich Froning, the 2011 & 2012 repeat Crossfit Games-winner and fittest man on Earth, and also the Games-montage & poem Confidence, which I believe that I linked a while back, but is well worth seeing again: because it is awesome.
27 May, 2013
Barbell Complex
27 May 13 (Mon)
Warmup
300m Row
10 Good Mornings (65lb)
10 Situps
10 Bench Press (70lb smith)
10 Leg Press (90lb)
Strength
3x5 Leg Press (280lb)
3x5 Shoulder Press (95lb)
4 Rounds
7 Cycles of:
Hang Muscle Clean
Overhead Press
Back Overhead Press * Rack Press (?)
90sec Rest
*** All same BB of 65lb
Cooldown
20 1-Arm KB Swings (30lb)
400m Row
I am defining overhead press as doing shoulder presses until unable and then using push presses. Enjoyable workout.
The second week of Regionals is done. Here's the Update Shows for Saturday & Sunday.
Next weekend will be the Regionals for Asia, North Central, Southwest, and the Northwest. Yay. =D
25 May, 2013
Jackie
25 May 13 (Sat)
Warmup
10 Good Mornings (55lb)
10 Situps
10 Bench Press (70lb smith)
Jackie
1000m Row
50 Leg Press (90lb)
30 Pullups (assisted 150lb)
Cooldown
300m Row
So, the Crossfit Football weekly schedule seems to be as follows:
Mon: Strength + Crossfit
Tue: Strength + Crossfit
Wed: ----------
Thu: Strength + Crossfit
Fri: Strength + Crossfit
Sat: Crossfit
Sun: -----------
Now, this is a bit misleading because the Strength WODs are obviously also Crossfit; but I just wanted to show that those days have an additional strength workout that focusses on heavy, simple strength-building movements.
I don't think that I've mentioned the Crossfit Endurance book for some reason. :/ This is by far the best book on Crossfit that I've ever seen, and one of the few extant. It's Power Speed Endurance by Brian MacKenzie: Amazon: Power Speed Endurance
Here's the Crossfit Games Update Show for Friday. Friday 24 May Update Show
24 May, 2013
Sprints, Cleans, & Overhead Hold
24 May 13 (Fri)
Warmup
300m Row
10 Good Mornings (45lb)
10 Situps
Strength
Sprint 100m Row each min for 8min
then
5x3 Muscle Clean (125lb)
7 Rounds
20sec Hold Overhead (85lb)
10 Pullups (assisted 150lb)
Cooldown
400m Row
Long, tiring one. Everything went pretty smoothly, though. Too many damn people in the gym in too little space. Gold's said that they were gonna get rid of a bunch of machines in the way, but haven't. Those of us doing real barbell exercises need more space than the morons standing around doing curls. >:|
I used holding the weight overhead as a sub for handstand-hold. Worked pretty well, I thought.
Second week of 2013 Regionals have started. This week's regions are Northern Cal, Africa, Australia, Canada East, and South Central. Live coverage and Regional coverage at here:
23 May, 2013
Start CF Football Program
23 May 13 (Thu)
Warmup
300m Row
10 Good Mornings (45lb)
10 Situps
Strength
3x5 Leg Press (270lb)
3x5 Bench Press (120lb smith)
AMRAP in 15min
3 Air Box Squat
5 Pullups (140lb assisted)
10 Bench Press (65lb)
*** ~15-20 rounds
Cooldown
300m Row
Was hard to get this AMRAP in one go, because there were a couple people all in the way at the Gold's. >:| Really wish I'd gotten my own personal gym set-up when I had the chance. :(
Today's pretty much the day that I'm starting the Crossfit Football program exclusively (well, with exercise-subs for knees, of course). It's better to follow one good program, than to cherry-pick your own from a bunch of options every day. It's pretty damn close to what I was doing anyway, so might as well go with the guy's program who knows what he's doing. :P
Here's the archive of live events from the first Friday's 2013 Regionals.
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