This is the first of my weekly workout logs. My intention is to track my progress through not only the WODs designed by our coaches at CrossFit Reston but also to track added lifting exercises, functional lifting and exercises and any races and competitions.
Sunday: Functional Training
Cut, split and stack 6 cords of firewood with my father and father-in-law
Monday: CF Snatch: 2,2,2,2,2 First snatch from hang position, second snatch from ground
95, 115, 125, 95, 95 Heavy Lifting: Deadlift 225x8, 275x5, 315x5, 365x3, 365x2, 365x1
Notes: Leverage and firing of my hips with explosive lifting still continues to be an issue. As I have been told, Olympic lifting is not an activity that is learned overnight and need constant practice to master.
Tuesday: Rest
Wednesday: CF 12,15,9 Front squat 155#, Chest to bar pull-ups for time.
135# Front Squat, performed the first round and five of the second round true chest to bar. Then standard pull-ups. Time: 10:57 Heavy Lifting: Log press instruction and practice. 122# log, 5x5, 1x8, 1x7, 1x6, 1x5
Notes: I am thinking that modifying my prosthesis slightly and more practice will allow me to get deeper in my squats.
Thursday: CF 10, 20, 30 reps KB swings (70#) & box jumps (24"). For time. Completed in 7:54 (2 pood & 20" box). Heavy Lifting: Squats 135x10, 185x9, 225x8, 245x7, 245x6, 265x5, 265x1.
Note: Stop being a pussy, pick up the 70# KB and work on the 24" box!!
Friday: Tabata, every rep counts. 8 rounds per exercise. Handstand Push-ups, Toes to bar, Pistol Squats and Row for calories. Total score: 183 reps
Saturday: Rest
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