060929

wu: 4 rnds-10 squats, 5 pull ups, 5 dips

"Michael"
3 rounds:
800m (7.5-8.0-8.5 on TM)
50 GHD back extension
50 GHD sit-ups

31:57
(33:29 on 6/30/2006)

i went slow on the 800m runs so that i can pace myself, but cv was not the issue. next time, i'll go at 8.5 or more for all rounds.
back extension is one of my (many) weaknesses, and what slowed me down in "Michael". it just hurts so much, and so i had to break it down to 10-10-10-5-5-5-5. sit-ups went well. did all 50 in two sets (35-15).

060928

no warm up

Sq
wu: BWx15, 45#-95#
135#x5x3

OhPr
wu: 15#-45#
65#x4f
65#x3f
45#x5x2

PCl
wu: 45#-65#
85#x5x3

I thought my legs'd be sore today, but they were fine. I felt a little sore when I started squatting, but overall, legs are strong and happy. I increased the weights on squats and power clean. power clean especially felt good and smooth. Over head press, on the other hand, was a different story. It felt soooooo heavy. the barbell just refused to go up. i kept failing (probably not enough recovery time), so i finished up with 45#s.

060927

warm up:
500m row -1:57 (PR! & skill level II)
2 sets -25 GHD sit-ups, 15 back extensions


100 alternating lunges
800m run (treadmill)
100 squats

10:14

great short workout that killed my lungs! i'm sure my legs will be suffering tomorrow too.

060925

1000m row

Sq
Warm up:45#-95#
125#x5x3

Bench
warm up:45#-65#
85#x5x3
failed the last rep of last set

DL
warm up:45#-95#
135#x5x1

practiced power cleans. PR at 95# (skill level II)

060924

cfwu x3 (-pull ups)
65# thrusters x22(broken)
45# snatch x5
45# ohsq x5
pull ups x5

1/2 "cindy"
do as many rounds as possible in 10 min:
5 pull ups
10 push ups
15 squats

6 rounds, 3 pull ups

very very tired today with very little sleep and bad nutrition from the night before.
going to bed early today...

060922

warm up -500m row 2:10

50 C&J
65#
9:21

power clean with split jerk

060921

reduced volume cfwu x3

Sq
warm up
125#x5x3 PR

OhPr
warm up
70#x3f
65#x5
65#x4f

PCl
warm up
80#x5x3

Legs and arms are sore from yesterday's tabata workout.
only getting 4 hours of sleep the night before didn't help.
i also need to work on the power clean technique. 80# didn't feel heavy, but i'm not too confident. It helped to face away from the mirror though.

crossfit inspired art

drawing on polyester plate, 07/2006

060920

warm up:1000m row

"Tabata Something Else"
Complete 32 intervals: 8 intervals of pull-ups, 8 intervals of push-ups, 8 intervals of sit-ups, and 8 intervals of squats. There is no rest between exercises.

pull ups 8/7/5/3/4/3/2/3
push ups 13/9/8/6/4/6/6/5
sit ups 16/18/15/15/15/16/15/16
squats 17/17/17/17/16/16/16/16

400m run on treadmill: 1:28

060918

step aerobics: 1 hour

After 9 months of patient logging, I received the gold award for the president's challenge; Presidential champions.

060913-060915

back to crossfitting after a serious 1.5 month break

060915
5k run: 23:40
took it easy, felt relatively easy.

060914
21-15-9 reps:
65# hang squat clean
push ups
115# deadlift
dips
30:10

060913
Sq:
warm up
115#x5x3
OhPr:
warm up
65#x5x3
PCl:
warm up
75#x5x3

060917

row 500m - 2:05

Sq:
warm up-45#x5, 65#x5, 85#x3, 95#x2
115#x5
115#x5
115#x5

Bench Press:
warm up-45#x5, 45#x5, 65#x3, 65#x2
85#x5
85#x5
85#x5

DL:
warm up-45#x5, 65#x5, 85#x3, 95#x2
135#x5

the squats felt good. i think i'm ready to increase load for next week.
the weights for bench press and deadlift felt perfect.