Saturday 1/31/09
½ Baseline in 2:55
Elizabeth Cleans with Ring Dips 21-15-9 reps
45#, toes on box for dips.
8:19
Wednesday 2/4/09
Workout of the Day
DB Snatch L/R with pull-ups
25# DB
21/42, 18/30, 9/18
Can’t remember time. 11 something?
Saturday 2/7/09
Skill: Medicine Ball Cleans
Can’t seem to get the shrug part down.
Improved with higher weight, and keeping the ball low
Virtual Shoveling /Pushups 45# Bar with 15# plate
30,25,20,15,10,5
Time 16:33 (or close to that)
Learning to push harder.
Feel that endurance is increasing.

Crossfit Day Four!
Warm Up
5" jump rope
1000 meter row
3 rounds of :
10 knees to elbows
10 pushups
10 Air Squats

WOD Time 16:50
10-9-8-7-6-5-4-3-2-1
Dip press 45# bar+ 20 for rounds 10,9,8 bar for remainder.
Overhead squat
Ring dips

Tried 20# in addition to the 45# bar to start. The first three sets went well. Then the depth of squats suffered. Lightening the load improved my ROM and technique. Jenny suggested groin/hip stretches. These, and gaining confidence in my technique and lower back safety will improve my abilities.

1/25 Much needed rest day.
1/26 Arm workout. Triceps press/French curl.
Biceps Short ROM/ Full ROM 6/6 with pivot curl
70 minutess, increasing weights and super-sets

Day Three 1/24/09
Filthy Fifty
Completed in 39:03

Stops to catch breath limited to 15 seconds.
Able to handle intensity, and understand pushing myself in a better light.
And, I see this as progress.

Warm Up
Jump Rope X 150-200.
Most single in a row 41
Doubles 2

Three Rounds
Walking Lunges with Twist 20 with 25#
PVC Sit-ups X10
Dumb Bell Swings 25#

Over head squats 3X3 Large bar only (4 sets)
Jerk to squat 3X3 Bar only (4 sets)
Shoulder press to squat 3X3 Bar only first set 5# second, 20# third


WOD
Wall Balls X150 With 10# Ball Time 6:52

Reflection
Given the variety of new movements, I decided to go lighter on weights, and focus on safe form.
Lunges and dumbbell swings were a bit of a challenge. But, 30# would have been do-able.
PVC sit-ups will hopefully come in time. I did 10 without the PVC pipe
Squatting if still new. Coordination was more of a challenge than strength was.
Looking forward to progressing on squats. Confidence grew with the workout.
For Wall Balls, the 16# ball did not feel manageable on my first few throws. Downsizing to a 10# made a huge difference.

Comparing the second day’s workout to the first day’s has been a learning experience.

When I need to take a deep breath, try to take that breath without stopping the workout. If I need to pause, pause only for a second. I am not “hitting the wall”. NOT EVEN CLOSE!

First Crossfit Class!

500M Row 1:48 PR! (but first time)
GHD situps 40
WOD
15 Deadlifts Heavy bar+90#, down to 50#
15 Pushups
15 Pullups
15 Thrusters 30#, down to 25#
If memory serves me right. My time was 28:00. I may be wrong. I was a bit lightheaded and dizzy.

It was a challenge. Having taken a year off of stamina work- I expected my fitness level to have suffered. But, my stamina has declined more than I thought. I had to break my pullups and thrusters into sets of 3-5 to get through. And, lighted my weight on deadlifts.

Clearly, I have chosen the right means to improve my level of fitness.

Thanks guys for the encouragement to complete today's WOD.