SS - 100203

Current BW: 161#

Squat: 180 (+5)

Bench Press: 120 (+5)
Deadlift 230 (+5)

Started getting sick early Friday (right after last workout) and was sick all weekend with flu-like symptoms (aches, fever, congestion, etc.).  Had to miss Monday's workout, and didn't eat well all weekend (not enough calories).  Thought about holding back on weight for today, but decided to increase 5# on everything.  Wasn't too bad.  Still a little weak, but able to manage the weights.

SS - 100129

Squat: 175 (+5)
Press: 95 (+10)
Power Clean: 105 (+10)

Squats felt strong.  Accidentally added 10# to the press (had only intended to add 5#, and would prefer 2.5# increments but I don't have small enough plates).  Press wasn't too bad, but started to get heavy near the end of the last two sets.  Power cleans weren't terrible but my form needs improvement.

SS - 100127

Squat: 170x5x3 (+5)
Bench Press: 115x5x3 (+5)
Deadlift: 225x5x1 (+5)

Squats strong.  Bench not bad.  Deadlifts not bad.

SS -100125

BW: 160#

Squat: 165x5x3 (+5)
Strict Press: 85x5x3 (first time doing these on this program)
Power Clean: 95x5x3 (first time doing these on this program)

Squat felt strong; could have gone heavier. Press a good starting point; heavy on last set. Power clean was conservative; could have gone heavier, but hadn't done these on a program like this, so started a little low.

SS - 100122

Had to re-start. Last time I worked out, I injured my lower back and needed several days of rest before I felt ready to lift again.

BW: 159#

Squat: 160x5x5 (+5 from last time)
Bench Press: 110x5x3 (+2.5)
Deadlift: 215x5x1 (+5)

Felt strong overall. Also started using a belt, which really seems to help.

SS - 100111

Starting Strength, Day 1

Starting Body Weight: 159#

Squat: 3x5 155#
Bench Press: 3x5 105#
Deadlift: 1x5 215#

Today was focused on trying to find good starting weights. I scaled my 1RMs and tried to pick good starting points. Squats were very hard on last set. Bench wasn't too bad but my left shoulder started to hurt during warm-up, so I kept the weight lower to start. Deadlifts felt heavy, but not as heavy as squats.

Fitness Goals for 2010

Maintain body weight ~ 150#

Strict Press 1RM: 130# (currently 105#)
Squat 1RM: 300# (currently 205#)
Bench Press 1RM: 185# (currently 150#)
Deadlift 1RM: 375# (currently 275#)
Power Clean 1RM: 200# (current 1RM unknown)

15 strict pull-ups
1 muscle up

C2 500m row: 1:40
400m run: 1:25

My goals for 2010 are primarily strength focused, though I want to improve my endurance and metabolic conditioning also. I plan to implement Rippetoe's barbell strength program (a 3 day/week program) to begin the year, supplementing with CrossFit workouts 2-3 times/week.

WOD - 100106

As many rounds as possible in 20 minutes:

5 pull-ups
10 push-ups
15 sit-ups
20 squats
400m run

finished 4 rounds in 20:44

WOD - 091217

CrossFit Total

1RM Back Squat - 195#
1RM Press - 105#
1RM Deadlift - 275#

Total: 575# (PR by 10#)

PR on deadlift (previous PR was 265#). When I did the lift, I thought my previous PR was 275, and I was only trying to match it, which I think mentally helped prepare me to perform the lift. I'm surprised it wasn't much lower given that I haven't worked out consistently in months. Previous PR on back squat was 225#, so off there, though I took it easy as I felt a little tweak in my back on the heavier reps. Tied PR on press. Couldn't lock out 110#.

WOD - 091210

3 rounds for time:

20 ring push-ups
20 sit-ups
20 push press (65#)
20 double unders

time: 22:50

Ring push ups very slow. Had to break to sets of 2 by the middle of the 2nd round. Everything else not too bad.

WOD - 091208

3 rounds for time:

10 renegade rows (12# dbs)
20 lunges
30 sit-ups
40 squats
50 jump ropes

time: 18:31

WOD - 091202

Taken from CrossFit Cedar Park:

800m run (2 laps around block)
10 kb swings (used 35# dumbell)
10 push-ups
1 deadlift (used 95# - sharing bar with someone else)
9 push-ups
2 deadlifts
8 push-ups
3 deadlifts
...
1 push-up
10 deadlifts
10 kb swings
800m run

time: 19:42

Next time, much heavier on deadlifts. 95# a little easy.

WOD - 091130

3 rounds for time:
15 db power snatch (20#), right arm
15 sit-ups
15 db power snatch (20#), left arm
15 burpees

time: 13:54

WOD - 091118

21-15-9

double unders
wall ball
kb swings (35# db)
400m run

time: 17:30

Should have finished in 12:something, but I took a bunch of sand to the face during the first round of wall balls and had to stop to remove and rinse my contact lenses (surprisingly hard to do in the middle of a workout). The perils of homemade equipment, I guess. Double unders were unbroken, which was nice. The rest wasn't too bad.

WOD - 091110

400m run
15 push press (65#)
500m row
15 push press (65#)
400m run
15 push press (65#)
500m row
15 push press (65#)

time: 13:30

Should have gone heavier (or more reps). Was able to do the whole thing basically without resting.

WOD - 091106

4 Rounds for Time:
20 overhead lunges (25# plate)
10 burpees
10 deadlifts (135#)

time: 16:11

Made this one up. Not easy, but not super challenging either.. Should have gone 5 rounds. Could have gone heavier on deadlifts and added more burpees.

WOD - 091103

"Helen"

3 rounds for time:
400m run
21 kb swings (35# db)
12 pull-ups

time: 14:10

Felt good. Can probably increase kb weight next time. Could probably push a little harder also.

I've missed recording several workouts over the last few weeks. Among those I failed to record:

4 rounds for time:
10 SDHP (65#)
10 dips (alternated bar and rings)
10 double unders

time: 12:something

Baseline:
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

time: 14:something (completely fell apart after the row; didn't eat enough prior to workout; felt like I was going to pass out, and had to sit for several minutes to recover)

WOD - 091709

4 rounds for time of:
10 renegade rows (12# dbs)
30 sit-ups (abmat)
400m run

time: 20:01

Felt a lot better than I expected. I don't know if it has more to do with being on Paleo for 3 days, or the cooler weather, but I felt great, though my time isn't great. Splits were 4:21, 4:53, 5:27, and 5:20.

WOD - 090203

"Cindy"

As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats

Total rounds completed: 8

Compare to 090604. Ugh, very bad. Push ups very weak (more so than I can remember) . Triceps were shaking after the second round, and had to break up into sets of 3 or 2 for remaining rounds. A real struggle. Generally felt weak.

C2 - 090901

More "get acquinted with the rower" workout progression (with some modifications), from C2.

4x4min (3min recovery). Aiming for 22-24spm @ 130Watts

1: 130W @ 23 spm (warm up)
2: 131W @ 23spm
3: 130W @ 22spm
4: 132W @ 22 spm

total distance: 3456m

This felt harder and more anaerobic. May need to decrease damper setting (currently at 5).