CROSSFIT (LaLanne Fitness)

Warm Up _______________________________________________
Dislocates - 50
Pullup Race - 100 - 10 straight, 90 jumping
Farmer's Walk - 30# - Stopped at 200m and 300m

Workout of the Day _______________________________________
Deadlift (7 x 1) - 135 | 185 | 215 | 235 | 255 | 255 | 265

Pullups were particularly weak today, happy to get 166% body weight on deadlifts, aiming for a clean 200%. If motivated, may hit up a run later.

RUNNING

Golden Gate Park 3.7 Mile Run - 30 min - better run than last time, just stopped when the knee started to twinge a bit.

CYCLING

Bicycle Trainer Ride - 30:00 - Spent more time messing with the bike than riding, irritating.

CROSSFIT (LaLanne Fitness)

Warm Up _______________________________________________
Run 1300m (2 x 650m loop)
Hollow Rocks - 5 x 10 - last three as contractions, hard to get feel for it
Side Planks - 5 x 5RL - easy

Practice ________________________________________________
Ring Dips - 3 normal, 2 jumping

Workout of the Day _______________________________________
"Canadian Regional Qualifier"
AMRAP in 20:00
· 10 Deadlifts - 135# - form suffered last two rounds
· 10 Burpees
· 10 Wall Balls - 16#
· 10 Box Jumps, 20"
Total - 4.5 rounds

Workout wasn't too bad, definitely still getting the hang of form and just getting used to the exercises.

RUNNING

Golden Gate Park 4.5 Mile Run - 40 min - nice and easy 50% effort in the heat and in consideration of my knee, which twinged just a bit at the 4 mile mark. Legs still sore from the week, but whatever.

CROSSFIT (LaLanne Fitness)

Warm Up _______________________________________________
Run 1300m (2 x 650m loop) - nice and easy, the only part that was
Tabata box jumps (24"; 2 min.) - 38

Workout of the Day _______________________________________
Angie - alternating with partner 10 reps
·100 pull ups - did 33 without band, remainder with, last 4 sets required breaking up into 5/3/2 pattern
·100 push ups - did 47 before switching to knees; form went to crap for last 87-90 and 97-100
·100 sit ups
·100 squats
Time - 41:20

Box jumps weren't bad, probably could have cranked out at least 5 more. Pull-ups completely sucked, trying to do kips and failing would be harder than just straight push-ups. Push-ups will come with time. Sit-ups were easy. Squats were tiring at end, still feeling front squats from Tuesday.

YOGA (JCCSF)

Hatha Yoga - 1:00:00

Nice stretching workout, both vasti medialis are sore from front squats yesterday.

CROSSFIT (LaLanne Fitness)

Warm Up _______________________________________________
Row 500m - 1:42

Practice ________________________________________________
Handstand - 3 x 0:30 - getting used to handstands, bad sense of balance showing…
Front Squat - 75 | 75 | 75 | 75 | 85 - worked on form, not weight

Workout of the Day _______________________________________
Cindy (8 min) - 6 rounds
·5 pullups
·10 pushups
·15 squats

Row slow after doing baseline, pretty sure I can do 1:30s. Shoulders have always been a bit weak, anticipating handstand to be tough. On last two rounds of Cindy - needed to use purple band for pullups, and pushups were weak; should be able to get up to 8 rounds - especially since back strength:weight ratio has always been good.

CROSSFIT (LaLanne Fitness | Chris LaLanne)

Baseline ______________________________________________
Row 500m - started at a 1550cal row down to ~1100 cal by the end
Squats 40 - went fine, bit dizzy after row
Situps 30 - slow getting my bearings and keeping legs down
Pushups 20 - had to break once, reset positioning once
Pullups 10 - total suck, had to use band for 7/10
Time - 7:10

Failed to pace properly on row so remainder suffered. I am also used to doing pushups on my fists or fingers and not dropping to the ground, so that was new. I was surprised how poorly the pullups went. Definitely can shave off some major time, no question.