Day 170 - Committed to CrossFit

Well, today, I signed off on the cheques that'll have me going to my local CrossFit affiliate 2x/week. The rest of the time will be spent at my University gym. It'll be nice to have that bit of coaching, as well as a facility that is specifically geared to being able to do the crazy workouts.

Here's today's workout (it's a CrossFit.com rest day, but not a rest day for me!)
CFWUx3

5RM Back Squat:
45, 95, 135, 165, 195

mini G.I. Jane (L'il G.I. Janie?):
for time
50 Burpee Pullups
6:16

Get your game face on!

Cheers,
Raiden

M2 Day 52

Day 169 - Caveman

The workout posted on CrossFit.com today was:
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

The treadmill and back extension machine apparatus are in separate areas, so to save running back and forth, I substituted dumbbell swings. I also scaled it back since I'm just starting at this.

So I did:

CFWUx3

4 rounds for time:
25 db swings (30#)
25 squats
15 back extensions

10:04

Probably would have been faster, but a guy stopped me in the middle of my last set of squats to ask me if I was doing CrossFit. He must have noticed my crazy non-stop db swings and huge puddle of sweat developing on the floor. He said he knew some people on his rugby team that did it (he was wearing a University Rugby team shirt). He asked me how it was, what I thought of it, and how I was finding it. I could only come back with winded caveman answers.

".....yeah.....just starting.....good......hard.....crazy"

I had originally planned for 5 rounds, but my form was suffering really bad on the last set of db swings, so I figured it was time to stop. Not too bad for my first WOD with a bit of weight.

Splits were:

db swings: 25, 15/10, 15/10, 10/10/5
squats: 25, 20/5, 15/10, 15/10
back extensions: 15, 9/6, 10/5, 15

Get your game face on!

Cheers,
Raiden

M2 Day 51

Day 168 - Catch up

Yesterday I ended my current strength program and am switching to following the CrossFit WOD's. I figured the best way to end my strength program was to do the CFT!

Squat:
Warmup - 45x10, 135x6, 185x3, 205x2
-----
3 tries: 225, 255 (+30 PR), 265 (f)

Press:
Warmup - 45x8, 65x6, 95x3
-----
3 tries: 120, 130 (+15 PR), 135 (f)

Deadlift:
Warmup - 135x7, 185x3, 225x2
-----
3 tries: 295, 305 (+30 PR), 315 (f)

Total: 690

Notes: The 135 press was going up slowly, but it was so uneven and wonky that I just dumped it given it was so ugly looking. I think I could have gotten the 315 deadlift up if I took a few less warmup sets. The total amount of time I was taking was really long and I think I just gassed myself. I wanted those "3 wheels" so bad! Definitely topping 700 next time.

Today, well, the day I decide to come off a strength program and start following the WOD's, a strength workout is posted. Since I maxed on the press yesterday, I didn't think it was too wise to do a big workout of presses, push presses, and push jerks.

Thought I'd do a light day and work on my POSE running.

CFWUx3 (The modified CrossFit WarmUp is 10 reps each of Good Mornings, Overhead Squats, Pull-ups, Dips, Pushups, and Knees to Elbows)

7 min warmup run/walk
Tabata Treadmill Run 11.5, 11.5, 11.5, 11.5, 11, 11, 11.5, 11.5 (km/h @ 7 incline)
5 min cooldown run/walk

Had a bit of time to kill so I thought a couple push jerks @ 115 wouldn't hurt. Wasn't really feeling it, dropped down to 95, banged out a set of 5 and called it a day.

Here's this weeks stats:
M2 Week 7: 2008-02-18 to 2008-02-25
Weight: 140.29 (+0.62)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 7/15/10 -> 9.13% (-0.31)
Avg BF: 10.4% (-0.1%)
Lean Mass: 125.70 (+0.70)
Fat Mass: 14.59 (-0.08)

Get your game face on!

Cheers,
Raiden

M2 Day 50