Cleans & Couplet

16 Aug 13 (Fri)

     Warmup

     20 1-Arm KB Swing  (35lb)

     Strength

     5x3 Muscle Clean     (135lb)                        ** heavy but manageable

     7 Rounds

     5 Shoulder Press      (65lb)

     5 Chinups                (assisted -110lb)

     Cooldown

     20 1-Arm KB Swing  (35lb)

  Probably only a week or so left at this gym. Moving to Anacortes. There is a Crossfit Anacortes. I'll check it out.

Squat, Bench, & Couplet

15 Aug 13 (Thu)

     Warmup

     500m Row

     Strength

     3x5 Squat           (155lb)

     3x5 Bench Press  (100lb smith)

     5 Rounds

     5    Muscle Clean  (95lb)

     10  Ball Slams       (20lb)

     Cooldown

     500m Row

  Exhausting workout; couplet, especially. Weights were just right for all.

Deads & Couplet

13 Aug 13 (Tue)

     Warmup

     500m Row

     Strength

     5RM Deadlift  (to 245lb)

     5 Rounds

     10 KB Swings  (50lb)

     10 Situps

     Cooldown

     500m Row

  Good workout. Clean form.

  Had lost 25+lb over 4 months, probably gained a few back over 2-week break. Will check again at end of week.

2 Week Break

12 Aug 13 (Mon)

     Warmup

     500m Row

     6 Rounds

     5       DB Snatches  (35lb, 5L+5R)

     100m Row

     Cooldown

     500m Row

  Took a 1-2 week break. Been very busy with things. Also been lazy.

  Moving to Anacortes in ~a week. Will try to find a local gym to keep going.

Deads & Couplet

30 Jul 13 (Tue)

     Warmup

     30   1-Arm KB Swings  (30lb)

     Strength

     5RM Deadlift               (to 235lb)

     Death-By Couplet

     2      Muscle Clean       (115lb, 115, 125 to end)

     Death By Pullup           (1min=1, 2ndmin=2, ...; assisted -120lb)

     ***  8 rounds  (last few rounds took >1min)

     Cooldown

     600m Row

  Smooth workout, tiring day.

  Net weight-loss of 25lb after 3-1/2 months: to ~240lb.

Boxes, Dips, & Overheads

29 Jul 13 (Mon)

     Warmup

     600m Row

     Strength

     3x5 Box Squat             (140lb)

     3x5 Shoulder Press      (85lb)

     3 Rounds

     30sec L-sit

     30sec Dips                   (assisted -130lb)

     60sec Rest

     30sec Overhead Hold  (55lb)

     30sec Overhead Press (55lb)

     60sec Rest

  Good form on boxes & shoulder presses.

  Crossfit Games are over. ESPN video archive is here:

2013 Crossfit Games ESPN Archive

  Final Update Show is here:

Final 2013 Update Show

Swings, Farmer's, & Box

27 Jul 13 (Sat)

     Warmup

     600m Row

     3 Rounds

     10    KB Swings          (50lb swings & farmer's)

     30m 1-Arm Farmer's  (R)

     10    KB Swings

     30m 1-Arm Farmer's  (L)

     10    Box Squats         (95lb)

     Cooldown

     600m Row

  Light-workout-Saturday; movements felt clean.

  Now that my warmup/cooldown row-time is 2min +/-5sec per 500m, I'll bring up the distance a bit. I think that keeping a smooth, relaxed 2min pace and increasing distance slightly when easy would be a good system for a bit. Up to maybe 1000m for each? Have to check Crossfit Endurance's recommended distances at that time.  :)

  Crossfit Games Update Show for yesterday:

Update Show Friday