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