WOD: 20100527

I tried a scaled version of a workout from the upcoming Calgary CrossFit Regionals today.

4 rounds for time of:
20 wallballs (20# ball, 9' target)
10 pull-ups

Time: 9:22

I seem to have a problem with my scaling: all my workouts are taking me about the same length of time. I should be working "across broad time and modal domains", so I'll have to change that up somehow.

WOD: 20100525

Fran (at 75# instead of 95#).

21-15-9 reps of
75# thrusters
pull-ups

Time: 9:31

Sub-10-minutes! Now it's time to start working on getting the weight up to 95# without hurting my time too much.

WOD: 20100524

Warm-up:
10 shoulder ROMs
10 pull-ups
10 push-ups
10 sit-ups

5-5-5-5-5 back squats

Weights: 135-135-155-165-165

It had been a while since I had done back squats. It was good to get back to them.

WOD: 20100522

Day 6 of consecutive workouts I decided to do a "light heavy day".

3 rounds of 5 deadlifts
3 rounds of 5 front squats

Weights were:
???-205-205
95-115-135

Nice and easy, with a good chance to work on form.

WOD: 20100521

Finishing off my 5-day stretch of scaled workouts, I did approx. 3/5th of the the CrossFit.com workout:

4 rounds for time of
275m run
30 squats

(Unscaled was 400m and 50.)

Time: 8:39

My experiment has been a success. Focusing on scaling the workouts so that it takes me approximately the amount of time it takes the elite CrossFit athletes to complete the unscaled workouts has left me feeling worked by energetic, instead of sore and dejected.

WOD: 20100520

For time, partitioned in any way:
20 shoulder to overhead, 95#
40 burpees

Time: 5:57

This was my first workout in my newly outfitted garage gym! A big thanks to Rogue Fitness Canada, who cut me a great deal on some really high-quality equipment.

WOD: 20100519

Continuing on my theme of more frequent, more scaled workouts I scaled this workout from CrossFit Montreal.

12-10-8-6-4-2 reps of:
body weight deadlift (165# for me)
pull-ups
24" box jumps

Time: 13:49

This felt good. The deadlifts pre-stressed my grip before the pull-ups, and then the box jumps pre-stressed my legs before the deadlifts, which was an interesting experience.