8/31/13

Had a great workout today. My body feels pretty good; at least better than it did a few weeks ago.

With a partner:

20 Rounds of Cindy (alternating rounds)
5 Pull-ups
10 HR Push-ups
15 Squats

straight into...

5 RFT:
400m Run
30 Box Jumps (24")
30 Wall-balls

34.44. Went with sets of 15, everything unbroken. Great day in the gym, it's awesome to be back.

8/30/13

Complete rest. Extreme DOMS from yesterday's workout.

8/29/13

Today was a great workout. The pull-ups and HR push-ups rocked me though. They definitely don't feel as good as they used to. I want to use this workout as a measure of my fitness going forward.

'Angie'
For time:
100 Pull-ups
100 HR Push-ups
100 Sit-ups
100 Squats

21.00. Pull-ups and push-ups were a set of 20 and then sets of 5. Sit-ups and squats were unbroken at a consistent pace. I did this 11 months ago and my time was 18.06. New goal of doing this in under 18.00.

8/28/13

Complete rest. I wanted to go into the gym, but this week is only going to be 4 workouts (maybe 5 if I end up going in on Saturday as well; depending on my how my body feels).

My main concerns over the next 4 weeks are not to get injured or train too much too soon.

8/27/13

1 RM Dead-lift - Worked up to 405#, more there, but not risking anything right now. This was my previous 8 RM max. 

Rest 10 minutes then... 

3 RFT:

400m Run

20 Burpees

50 Double-unders.

11.40. Went unbroken on the double-unders, burpess didn't feel too bad, running sucked though. 

8/26/13

Well I survived this summer. Becoming a Marine Officer was a great experience. I'm definitely the most unconditioned and weak I've been in years. I'm very aerobically fit, but it's going to take some time to get back into 'Crossfit' shape. I'm going to give it a few weeks of low volume work to ease back into things. Workouts I would have considered completely easy are leaving me sore as hell. 10 weeks of starvation and sleep deprivation followed by a two week break from exercise has left me in a strange place physically. I'm excited to get back into very good shape though. The break I took after OCS is probably the longest I've taken from exercise since 2010 when I was living in Europe. My break after OCS was much needed. In between August 9th and August 25th I worked out a total of 5 times, three lower-intensity crossfit WODs and two five mile runs. My body feels 'normal' (as opposed to completely exhausted like on August 9th) and ready to train. Excited to get back into training over the coming months, it's going to be a bit of a long road from here. The lower volume work I'm doing for now is just my gym's main board class WODs. 

1 RM Thruster - Worked up to two singles at 205# (previous PR 230#). More there, but I don't want to risk injury at all. 

Rest 10 minutes then... 

5 RFT:

1 Frog Complex (Squat Clean Thruster to Back Thruster x 5 Unbroken) (135#)

10 Pull-ups

200m Run 

17.50. Holy crap. This might be the closest I've ever been to rhabo. That barbell really shocked my body, but in a good way. I'm going to do this exact workout again in a few weeks/months to see how much easier it is once I'm back to competition shape.