Friday Workout

Today I tried a series of Kettlebell exercises. I used this as a 'warm up', but the were so effective, I started feeling them before I went to bed.

The workout was 3 rounds for time:

12 Deadlifts

15 box jump with a 24"box

warm down:

1 minute intense rowing

1 minute light rowing

1 minute intense rowing (totaling 750m)

Over this next week, I am going to incorporate more Kettlebell focused workouts. Keep watching. 

Wednesday Workout

I started todays workout with 1000m Row

I moved to a Kettlebell circuit where I focused on the Double Kettlebell Clean and Jerk

From there, I found my 1 Rep Max with Thrusters using the Barbell

I have been patient with my health over the last 7 days. Today has been the first day that I felt 100%. It just goes to show that rest days are KEY to recovery. Take your time - your fitness will be there when you feel better!

Sunday Workout

Today I got a new toy!!

I picked up a Concept 2 Rower from Craigslist - my home CrossFit gym is nearly complete!

After goofing off on the rower for nearly 2000m, I started my workout:

3 Rounds - each for time - 3 minute rest between rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

What was interesting about this workout was that it took me exactly :13 seconds longer each round... why 13?

Round 1 - 6:50

Round 2 - 7:03

Round 3 - 7:16

I have felt sluggish this entire week. I think my body was fighting off some crud that is flying around. I will make sure my sleep is not sacrificed this up coming week and see if I can bounce back

Rest Days and proper Sleep are amongst the MOST CRITICAL parts of a healthy training program. Go hard when you are working out, REST HARD when you are taking it easy.

Saturday Workout

Saturday was all about finding your 1 Rep MAX

This is identified as your 'CrossFit Total'

The goal is to find the maximum weight you can lift in the:

Shoulder Press

Back Squat

and Deadlift

combine the weight of all three and log it as your CFT.

I had never done this before, so it was kind of exciting to see what kind of bar I would set.

I ended the workout with:

Shoulder Press Max = 125lb

Back Squat = 255lbs

Deadlift = 305lbs

Total = 685

Without these measurements, you would never know if you are making progress.

I look forward to breaking 700 on my next attempts. I know I can squeak out more in the Back Squats and the Shoulder Press. The Deadlift is tricky because I won't sacrifice form for weight.

Considering that I currently weigh 158lbs, I am nearly at twice my body weight with the Deadlift as it is... not to shabby!