Swam for the first time in years.
Free 250's X 4
Kick Board 250's X 2
Did not look at times. Wanted to reminder of how long it has been since I swam a lap.

Attended Wed and Thursday classes. Did well.
Loss track of the totals from Wednesday, but averaged 20 on each exercise.
Thursday:
Pull Ups
Push Ups
Sit Ups
Squats
374 Was total.
Ramping back up is not easy.
But, back is much better after Rolfing and rest.

For reasons explained to me, and that I trust: I had to take care of my lower back, and take a break.
During this time- I've done lots of s of light thrusters, overhead lat pulls, strict presses.
I've done numerous weighted lunges with twists.

SEVEN DAY WITHOUT CROSSFIT MAKES ONE WEAK!!!!!

Should that be a T-Shirt slogan?

I'll try to find someone to design the logo, and submit it!

Looking forward to ramping up next week.

Monday 2/15/10
Warm up
6 Rounds of
15 DB Press with 50#

Workout:
8 Bench Press 145#
8 DB Squats 70#
about 7-8 Rounds. Can't remember.

Highlight of the workout:
Gold's gym manager told me that I was not allowed to use the new set of Russian kettle bells. I am not kettle bell certified. It seems as though they reserve the use of kettle bells for the Gold's Gym employed personal trainers. Anyone else might use them with improper form.
Anyone here ever see a Gold's Gym personal trainer exhibit proper form of any exercise? If so, please let me know.

Saturday 2/13/10
Active Rest-
Yard work.
Cut full sized trees (dead ones, do not call Green Peace)

2/12/10

Press, Push Press, Push Jerk

Strict Press found 1 Rep Max with at 155#. Stuck with 145# for my press workout.

Push Press 3 Rep Max with was 155#. Did 145# for the workout.

Push Jerk- after first few rounds, mistakenly did 3 reps. Noticed that Pat was doing 5. So, I jumped in. Probably the only exercise I can hang with Pat on.

Canadian qualifier:
KBS/Burpees;
21,15,9
Did it in 6:05

Thursday 2/11/10

Max Box Jump- 24" + 2 Plates. Tom can't jump.

20 Rep Back Squat 125# up 30# from last attempt.

21 DL 225 Rx
Run 800 M
15 DL
Run 800 M
9 DL
Run 800M

Rx'd first round. Could not do one rep on second round. Had to lighten my load by 20#. Finished about 17:50 with 205# on last two rounds.

Feb 2/10/10

Max OH Squats:
Can't remember what I squatted. Waited too long to journal.

Hellen: Think that time was 11:50. Once again, waited too long to log it.

2/5/10

10 Rounds of
12 Bench Press 135#
8 DB Squats 70#

Farmer's Walk with 1.5 pod KBX2
Twice about 100 yards.

1/4/10

First day checking out Equinox Fitness. Stuck with a simple workout since I was in unfamiliar surroundings.

Warm Up- 50 DB Swings

6 Rounds of:
8 Strict press 85#
12 Incline bench DB Press 45#

5 Rounds:
10 Biceps Curls (Full ROM) 50#
10 French Curls (Triceps)
10 Straight bar Lat Pull Overs
20 Air Squats
10 DB Curls 25#

Equinox ROCKS!

2/3/10 One Year Anniversary At Lallane Fitness and Crossfitting!


My one-year mark of being a student here at LLF was 1/22/10. I feel that the most demonstrable measure of my progress is the increase of my Crossfit Total as measured by yesterday's WOD. I’ve increased my Crossfit Total from 455# to 645# -an increase of 42%. More notable, my dead lift max has increased from 165# to 275# (1.5XBW) - an increase of 67%. My understanding of WOD's and how to approach them has improved; which, in turn, favors my outcome in each exercise. I find myself willing and able to do a variety of squats and deadlifts- maneuvers I once viewed as a risky and intimidating. It’s fun to be able to string 30+ Knees To Elbows, and do more kipping pull-ups than I ever thought I'd be capable of doing. The Crossfit philosophy has carried over to my independent workouts, and has given me a zest for a level of intensity in all workouts that continues to surprise me. Working around a few physical limitations, I have to omit some exercises, and approach others with great caution and very low weights. Some complicated maneuvers are a thing of the past for me. But, being able to excel at other maneuvers, and making great progress on a weekly basis is a great reward. Before Crossfitting, I considered this type of fitness and achievement to be out of my league. I thought this all belonged to someone else. This program has taught me to stand up and grasp the ring, literally.

2/2/10

Crossfit Total
Back Squat 225#
Press (strict) 145#
Dead Lift 275#
Crossfit Total= 645#

Last Crossfit Total
Back Squat 165# increased by 40# 36%
Press (strict) 125# increased by 20# 12%
Dead Lift 165# increased by 110# 67%
Crossfit total = 455# increased by 190# 42%


PROGRESS!!!!!!!!!
Finisher
20 Back Squats with 125#

2/1/10

6 Rounds of :
12 Bench press 135#
10 DB Squats 90#

pressed for time. this was all i could manage.

1/30 Worked all day. No workout

1/31


100 Walking lunges with twist with 50# DB

6 Rounds :
12 straight bar press 85#
12 DB press 40#
Incline bench

1/29
Do not recall the amounts.
Did a ton of:
85# Press
40# DB incline bench press
And:
Full ROM biceps curl 50#
Triceps French Curl 50#
Biceps DB curls 25#