11.25.08

For Today:

Crossfit WOD:
5 sets for max reps:
Bodywieght Bench Press
Pullups

I deviated from the WOD a little, out of bench strength curiousity.

135# bench x 10
10 Pull-ups

155# bench x 4
10 pull-ups

175# bench x 2 - Finally can lift my bodyweight, yet another personal barrier broken down this week.
10 pull-ups

155# bench x 3
10 Pull-ups

155# bench x 3
10 pullups

I keep blowing through my strength records, yet I haven't gained a pound since I recomitted to the crossfit methodology. The shit works awesome, I love you Greg Glassman.

Monday 8/11/08

For Today:

Warm-up - 5 minutes light to medium cardio, low weight bench press, assisted or negative pull-ups. Until you're warm, duh.

Workout:
5 rounds of 10 rep benchpress at as close to bodyweight as you can handle.
Alternate with 5 rounds of pull-ups.

You want to push yourself; it's okay if you take a break midway through a set, but you should be able to get through the first couple rounds without breaking, and if you need more than one break, you should scale it back a tad next time. Or not, I'm not the boss of you. On the pullups, if you need to take more than one break, you can finish with negatives (jump into the 'up' position and then slowly lower yourself back to starting.

Oh yeah, this is timed.

Nick's Time: 18:48. A little slow, but it was a long day and I'm beat up from a physical week.
I switched from the bar bench to dumbbells, just for variety. It's a good idea to rotate between bilateral movements (olympic bar) and unilateral movements (dumbbells) every now and then. More on this in a later post.