Cardio

WOD
20 min of continuous movement
including walking, jogging, running, sprinting, and 250 air squats

Note: Since I have not been just moving enough, everything is tight. Left knee is extra tight. Careful.

Two-a-days

WOD

1) Practice Back Levers

Front Lever -Strong

Back Lever-Weak

2) Bench, singles, 185, 205, 225, 235(f), 235(f)

3) Bench, triples, 185 X 4 sets*

rest a couple of hours

4) 5 pullups +25lbs
5 ab wheel roll outs+25lbs
5 rounds

5) 20 ring push-ups (with one foot off the ground)
5 KTE
3 rounds

* Additional bonus set with 6 reps: Dedication

Notes: Muscle stress day. Levers for form, not time. I am bad at back levers. I will get better. My challenge is slowly slipping away. Rage, Rage against the dying of the light.

Reading the fine print

WOD

muscle-ups, planks, front levers, one arm push-ups on rings to warm up

pull-ups
triples with 90lbs every minute for 5 minutes

max 45lb X 2 dumbbell clean and jerk in 10 min : 90

Note: I was satisfied with pull-ups. Next time, I'm adding more weight. I was dissatisfied with the C&J because on 3/13/2008 I thought I did 94. On that date I did that many reps but with 35 lbs db. I forgot what my challenge weight was. Always strive to add more weight or move it faster.

Working Work Capacity

WOD

15 pull-ups
15 dips
15 OHS - 45 lbs
3 rounds

then

3 Hang Squat Cleans - 135 lbs
25 push-ups
9 rounds in 20 minutes

Notes: Trying to build back up. I use to always do sets of 10 pull-ups, from now on it is 15. Cleans were about 70% of max and I did 27 of them. UGH.

Getting Weaker 101

WOD

DL singles
275, 315, 365, 405 (F), 365, 365

Notes: I thought I was having some bad workouts, but I think I am getting systematic weaker. My birthday challenge was to reach Crossfit's Elite Standards. To be elite in anything, it has be to your life. That is not the case. I love being in shape, but also love many other things. Time for a new Challenge?

Penance

WOD

1) 1 RM Front Squat : 265 lbs

2) triples 210 Front Squat
15 towel pull-ups
5 rounds
13:30

3) 5 pull-ups
10 dips
15 elevated push-ups
3 rounds
4:01

4) Sprint
2X 400m (rest 2 min) 1:22, 1:25
4X200m (rest 1 min) 40,40,40,41
6X100m (rest 1 min) 19, 17, 18,17,17,18

Notes: Make up for two skipped work outs. FS was not a PR. Need a real coach. Don't "know" how to do elevated push-ups, slowed down the circuit. Random gym moment: Some guy asked, "What program are you on?" I said, "I don't have a program." (I didn't have the time to explain the philosophy of my training: Jeet Kune Do.) I muttered something about Crossfit. He said, "It looks like you are trying to tire yourself out." I agree.

Practice Makes Permanent

Snatches with light weight

Pistols

1 arm push-ups

Fun. Not enough time for a full workout. Focused on quality.

Cardio

WOD
run 20 minutes

then

yoga 60 minutes

Notes: Running doesn't suck so bad using POSE techniques.

45 minutes well spent

test max dead hang pull-ups : 22

triples shoulder press: 115, 135, 145, 155F, 150F, 135

10-9-8-7-6-5-4-2-1
pull-ups & dips
6:20

5 OHS 45lbs
5 step-ups 90lbs
5 lunges 90lbs
5 rounds
7:15

22 KTE

Notes: I need to double the number of pull-ups. I failed on the SP because I switched to bench grip width, silly mental mistake. Next time I won't set down the DB on the leg ciruit. That would be a sadist touch. I am not worried about the volume for my challenge. I need to get stronger.

Training Hard, Not Smart

WOD
275 DL triples every minute for 7 minutes

then

row 250m
rest 1:1
four rounds (45, 48, 51, 53)

Notes: The two activites were too similar, and I was tired from the row on Saturday. first round: 1:35/500m and 33 spm

Cardio

WOD
row 5000m
time: 19:35

Notes: A little outside my comfort zone. I did this workout last on 12/5/05 (time: 20:40). 1:55/500m & 27 spm