Basic 3

Basic 3, easy enough. It's the running that is holding me back at this point. I'll have to mix it up to fix that.

Then Deadlifts, should have been 5x5 incremental...don't know what you'd actually call that, but I started at 90, then did 100 110 and 120. Stopped at 4 sets.

Then Calf Presses, 5x5 incremental. Started at 45, finished at 105.
Then Bench, 5x5 at 100
Then Leg Presses, 3x12 at 90, and that last set was a doozy. My heart was racing like crazy afterwards.

Good workout though. I head back tomorrow. Least...that's the plan.
Oh, and I've added fiber pills to my diet. I'm averaging something like 20% of my daily intake without them.

181

Linda

I started out running, which was much easier than expected. I didn't jump right back into the C25K given how long it's been since my last workout, choosing instead to just run 1 and rest for 2 alternating for 20min.
Like I said, much easier than expected and a good workout. I'll ramp back up to the C25K pretty quickly it seems.

After I did my warmup and then the WOD:
'Linda'

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.

I knew I couldn't handle full weight so cut everything in half. I also didn't think I could handle the reps...so cut those to 10-8-6-4-2.
Weights were 160 (bw) for the Deadlift.
80 (1/2 bw) for the Bench
and 60 (3/8 bw) for the Clean.

My time was 18min.

It was a good workout...no failure but definitely pushing myself. My heart was pounding out of chest at points and today my back is sore. Not pulled muscle sore...but workout sore. It's a good thing I think...though I could be wrong. I'll be keeping an eye on it.

Oh...and I almost forgot...during my warmup I managed 3 deadhang pullups with no assist. That's flippin sweet!

Crossfit Total

Started with the run:
5min warmup then 20min of intervals.
14min 10s/mile (pr)

Go me. I'm improving. Though...I'm also about to change the intervals so it'll probably take a dive again.

WOD
'CrossFit Total '
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I've done this before and scored horribly...so this time? I started a little below my pr for each of the exercised and built from there doing no more than 5 total reps.

BS/115 (pr)
SP/95 (pr)
DL/205 (pr)

Crossfit Total Score: 415 also a personal record. yay!
That's an increase of 85 points, and puts me on the low end of respectability.
And three new personal records in the process! I couldn't even believe I was putting that much weight on with the deadlift. I had to recount it 4 or 5 times before I accepted it.
Awesome.
An easy way to mark definite improvement and a change in fitness.
Go me.

workout partner

I took my sister with me last night to the gym. Mostly it was a laid back workout, we just focused on doing a few things to get her going again.
Walked for a little over 20 minutes. Met a powerlifter named Cynthia. She was really nice too.
Then we went down and I showed her the CFWU.
She said I was sick for calling that a warm up.

Then we worked on our deadlift.
She managed 85#
I managed 175. That's a new personal record. Go me.

We finished up with squats. A 5x5. Really shouldn't have done it since I did yesterday. But I used lower weights really since we were on a machine and I did it for her.
She can squat like no one's business. I can't wait to see her do the freeweights.

That's it really. It was very cool to have a partner. Someone to talk to and do the exercises with. Hopefully she'll get a membership. We'll see.

Deadlift

Hookay.
Started with a run.
1.24m in 20minutes, so that comes to 16m 7sec per mile. (pr)

Then my warm up. 10 squats with just the bar. 60 sit ups. 20 back extensions. then 5 pull ups and 5 dips on the assist machine with 60#.
60# feels like nothing. I know it's something...but it feels like nothing.

Then the WOD:
Deadlift 5-5-5-5-5 reps

My loads were 95-105-105-105-115
So if I were to total it we'd have 525.

Kept the weights a little low only because I'm still learning the proper form.
I'm completely comfortable with the lifting portion of the movement. It's putting the weight back down that is bothering me. I'm doing 5 sets of 5 reps. I don't want to just drop the weight and have it clanging around every time.
On the other hand, I'm not sure how to go about putting it down safely.
I'll have to work on it.

After the WOD I went ahead and did a bench press 5x5.
10reps empty to get the feel of the movement.
Then loads were 65-85-95-105-105
So total was 455.

I'm about 60 pounds short of a body weight bench.
But I'm on my way.