Kind of went off the reservation....

Decided to go back to my own programming for awhile. This does not mean that I will not do the CrossFit mainsite WOD once in awhile- but for now, I will do what I feel is best for me. That includes more precise programming, trying to maintain a high level of strength while not completely ignoring my met-con workouts.

At 46 with 30+ years of training, I know that squatting singles every few weeks will not increase my RM. Same with overhead pressing. I also cannot perform squatting, running, OHS, and single leg squats (pistols) at maximum intensity in the same week.....my knees will be lit up with tendonitis.

You have to take past training history and injuries into account when programming. The latest issue of the CrossFit journal has an excellent article on this by Lon Kilgore. Buy the issue or better yet, pick up a subscription. Even if you are not sipping the "kool-aid", there are some great articles and interviews in each issue.

Here are some recent entries into my workout log-

5/8

Incline chest supported DB rows (scapula retraction to stabilize weak shoulder)
50'sx 10x2
60'sx 8x2
75'sx 6x2

MetCon
1000M airdyne
21 pullups
21 Ball Slam
1000M airdyne
15 pullups
15 Ball Slam
1000M airdyne
9 pullups
9 Ball Slams
* gotta give a nod to Coach Rut from CrossFit KC for inspiration on this metcon. He has a great blog with lots of good info.

5/7/08

Lifecycle 12 mins L-6

Reverse Hypers- 90/20x2

Box Snatch
45/6 65/6 95/3 115/3 135/3 140/3 145/3

Reverse Hypers- 90/20x2

Lifecycle 12 mins L-7


5/6/08

400 M (1:52:93)

Tabata Mash-up

Jump rope/MB push-up variations

1. Jump rope/ crossover push up- 12,13,12,13
2. Jump rope/hands on,hands off- 15,12,13,13
3. Jump rope/single arm right- 6,5,4,4
4. Jump rope/single arm left- 3,4,3,3

400 M (1:52:33)

5/5/08

12 mins Airdyne 69rpm ave...(get this over 70!)....4.29 miles

Coupling of DL with chains and GHR situps using the dynamax ball with a chest pass at the top!

*Did not time this- should have, went fairly fast.

DL- warm-up, 245/10
DL- 325 plus 40lbs of chain at the top x 2, 4, 6, 8
GHR situps with a chest pass with 20lb dynamax x 10 done after every set of DL's

5/3

CrossFit mainsite WOD

OHP 165/1 175/1 185/1 190/X dropped to 90% for 5 singles with 170
PP 175/3 180/3 185/3 195/3 205/3
PJ 180/5 185/5 195/5 205/5...quit...workout called for 5 set of 5 here.

5/2 Ran in Mayors run

5/1 Ran with kids in training for Mayors run!

4/30

Airdyne 6 mins/ 2.40 miles 147 calories

Neck work- flexion and extension

# of rounds in 15 minutes

5 pistols to 18" box
5 pullups
5 dips

All done with 40lb vest on.

6 rounds plus 5+5 pistols and 5 chins

Ran 1 mile on treadmill 7:20:43...goal is to get this under 7, Hey- have to start somewhere!

This workout was brutal. Not necessarily while doing it, but my body was sore for the next 3-4 days- especially in the glutes and legs. This was surprising as I had to modify the pistols, using a box and cutting the depth- it still kicked my ass.