Tuesday 7/7

8 Rounds of
10 DB Swings 55#
10 Full ROM Biceps Curl 40#
15 French Triceps Curl 40#
10 Short ROM Biceps Curl 40#

6 Rounds
10 Forward Shoulder Raise with 45# straight bar
12 Lat Pull-over 45# straight bar
12 Pushups

4 Rounds
10 Inclined bench DB Press 45#
8 DB Squat 70#

Monday 7/6

Warm Up.
40 Walking lunges with twist 35#DB

60 Bench press 135# (6 sets of 10)

WOD
3 Rounds for time: 15:15
500 M Row
20 DBS 50#
10 Push Ups
20 Air Squats.

Saturday, 7/4

Warm up
Something involving KTE , squats, pushups.

Work out.
DBS, Incline BD Press.
Rows.
Can't remember.

7/1/2009

Four days off. Visited family in Louisiana.

Warm up
40 Lunges with twist 40# DB
30 KTE

4 Rounds of
8 DB press 60#
8 DB squats 60#
8 Lat pull overs 60#

After four days of Louisian food, and beer, I was slow, sluggish, and lazy.
I left like I needed to have my oil changed.

Warm Up, 5 min DU's
Doing well with doing every-other DU. Did 12 in one set.

Skill- Rope ascent.
Did well with it. Understand the foot-grab thing.

5 rounds
500 m row
15 back ext
15 KTE

21:37

6/24

Warm Up.
2 Rounds of 15 KNE/20 Push ups.
60 Lunges with twist 45# DB

6 Rounds of
8 Bench press 135#
8 Squats 70#

3 Rounds of
Farmer's walk with 70# DBs
2 sets Tabata pushups:
20 sec high
20 sec low

Tuesday 6/23

Low back squats
Maxed at 205#
My technique was best with lower weights.

Rig dips/Burpees
15,9,6
Can't remember my time. I finished second to Michael. And, only a few seconds behind him.
So, that was a good time. Wish I knew it.

Monday 6/22
Filthy 50 36:28
Much, much more manageable than the last time I did it.
It was my first CF workout.

GOT MURPH?

59:23

Broke MURPH up into
20 Rounds of
5 Pull ups
10 Push ups
15 Squats.

The last run sucked. Was not sure if what I thought was my fourth lap was actually my fourth. May have been my third. Given the amount of energy expended to get this far- I wanted to be able to say I honestly completed this frickin' WOD. So, I did another lap just to be safe. Glad that it is behind me.

Scott pointed out that I needed a touch more external rotation on my toes when squatting. I pay so much attention to toe and knee position with weighted squats. And, when air squatting, I let form relax

Kipping is looking better than it has in a while.

As pointed out to me, I have not been logging my workouts. I dropped the ball on logging over the last month.

In summary:

Outside of a sick week, I have continued to Crossfit twice a week, and work out independently 4 days a week. Have been to the mountains for hiking and workouts at altitude. Forgot how much of a challenge that is.

The most noticeable area of improvement for me has been in my squats. Jenny pointed out that my squat has progressed to "less than 90"! A compliment from Jenny ROCKS! Such a perfectionist for form. To work on them, when working out at Gold's, I am doing LOTS of DB squats (thanks Jenny for teaching my KB squats- same technique) with a 70#DB. In balancing the DB, I find my lower back forced into perfect position, and I am able to get lots of depth. I am doing a round of 10-12 70# DB squats as part of most workouts. Seems it is paying off.

Thursday's outdoor workout is tempting/daunting.

Tuesday, March 19th

Warm Up
35# Lunges with twist 60

WOD
3 Rounds of
500 M Row
21 Pushups
21 DB Squts

65# Farmers walk X3

I am probably beating BD squats, BD swings, and walking lunges to death when working out independently.
But, DB's are always available. NO WAITING!
Doing the farmer's walk in Golds gym is a sure fire way to stick out like a sore thumb. But, if there is one place that is do not mind standing out in a crowd... it would be Gold's gym.

Have fallen behind in logging independent workouts.
But, worked out on Friday, Saturday, and Sunday of last week.
Took Monday off.
Tuesday- not feeling very well- Did BD press, and squats.

Thursday 5/15
Warm Up
Buddy Carry
Carried Paul. 180# The weight was not bad. But, left knee felt unstable. Rested half way. And, again half way back. Opted out of the rest of the carry. Second guessed the run part of the WOD and decided to row.

WOD
5 Rounds
400 M Run
21 Bench press
Did it in 24:21

Decided to push it for the WOD. Thought that I would run as long as my knee felt stable. Turns out; I ran all five rounds. I am learning where my comfort level is with my knee. Want to go the route of the maximum impact. But, blowing my knee would really suck.

The work out was fun. The first 2 rounds, split the press 11/10.
The next three were close to 10/6/5 , 7,7,7.

Thursday 5/15

Warm Up
Crack Alley Run
Ring Holds
42 seconds on first
longer on second
third was not long at all

WOD
Angie

Did it in 26 minutes
I don't like her.

Found myself telling Jenny " The only part that has me worried is the Pull ups". Her response... "that's the part that has EVERYBODY worried". So, feeling silly for even saying that.....

I was greatly disappointed in my pull ups. Over the last few weeks I had the kipping down, and felt good about it. Friday, and again today, I could not coordinate the movement to be fluid. After the first 10, could not do more than two in a row, keeping a good rhythm. I felt as though my problem was at the bottom, moving to the next. Chris's advice was to push off f the bar at the top. Hating the backslide.

I was able to do 10 pull ups. Then broke them into 5's for a while. Once in the 60's , I did 2-3 at a time. Sometime, just 1.
Push ups. Did sets of 10 until the 40 mark. Then, sets of 5.
Sit ups- broke them into 10's
Squats- sets of 20 X 2. Then sets of 15's

Wednesday 5/13

Warm Up
60 Walking Lunges With Twist 35# (sets of 20)

5 Rounds of
15 BDS 50#
15 BD Mlitary Press 30#
20 DB Squats 50#

Incline Bench
4 rounds
12 Straight Bar Press 100#
15 BD Press 40#
15 BD Squats 50#