workout today: press 3-3-3-3-3-3:
75-85-95-105-95-95

yesterday,

run 1mile: 6:52
2 minutes of:
rowing : 530m
45lb thruster: 30
45lb cleans: 20
boxjumps: 30
pullups: 18

just got back from awesome week in the mountains rafting, rock climbing, hiking and paintball with 5 of my best friends. I missed sarah, but other than that it doesn’t get much better. jumped right back into crossfit yesterday:
800m run
25 burpees
600m run
50 burpees
400m run
50 burpees

this was very tough, 24:03. we walked around 6 miles afterwards, to sunset park for mexican and then to a bbq. today just ran 2 miles to the grocery store, other than that was a rest day. working on some bluegrass guitar again, I think I got inspired after playing andrew’s flat top all week in the mountains.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I did 13 rounds. the first crossfit workout I attempted several months ago was this, I did around 10 rounds if memory serves, but that was with assisted pullups and non-full range of motion squats/pushups. so I’m pretty happy with this, big improvement!

oh my lord this is a busy week. pretty basic starting strength workout, kept it light on squats because knee felt at bit weird, and taking awesome mountain vacation next week so didn’t want to risk injury. also, I need a form checkup on my deadlifts to make sure I’m not rounding my back at the end of the lift (setting the bar on the ground)

squats: 1×5@135lbs, 4×5@185lbs
standing press: 1×5@65, 1×5@85, 3×3@95
deadlift: 1×5@135, 1×5@185, 1×5@205, 1×5@225, 1×5@235

had an awesome weekend camping in the mountains, will probably post about it. in the meantime:

warmup: 30 back extensions, 20 squats, 20 pushups

workout of the day: “fran” 21-15-9 reps of:
- 65lb thrusters
- kipping pullups

time: 7:04. woohoo! this is a lot better than the 10 minute time I posted on my first attempt of this workout two months ago. a big part of this is learning how to do a kipping pullup, no way I could post this kind of time doing dead-hang pullups although they are much improved.

cooldown: rowed 2k, 9 minutes or so.

camping this weekend, very excited! hopefully it won’t rain the whole time as forecasted . just read about parkour/free running, looks like a very cool city activity.

did crossfit workout of the day slightly scaled down. 21-15-9 reps (3 sets) of:
handstand pushups (I did mostly partials)
deadlifts @ 185lbs

this week I made dal with red lentils and rhubarb, along with standard spices (turmeric, cloves, cardamom, pepper). turned out really well! the rhubarb kind of disintegrates into the dal, leaving a nice aroma/flavor.in other news, I never really noticed before, but greenmarkets are horrendously expensive in comparison to fairway. mesclun greens are 12.99/lb at the park slope greenmarket, as compared to 5.99/lb at fairway. I am happy to pay a premium for locally grown stuff, but it’s not always clear to me that everything at the greenmarket is in fact locally grown.

workout today:Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

ugh, I lost count of rounds due to various gym snafus (some random guy needs to use power rack, etc). between 8 and 10 sets, however I had to switch to assisted pullups 3 rounds in. super sore right now, glad tomorrow is a legit rest day.

squats: 5×135, 5×155, 5×185, 5×185

deadlifts: 5×135, 5x185x3

crossfit warmup: 30 reps of: pullups, pushups, back extensions, situps

tabata rowing 

50 burpees, 3:20. thought it was going to be an easy day but was almost dead by the end.

sarah and I ran the bklyn half today, 13.1 miles from coney island to prospect park. we ran a 9:43 pace, which was better than our expected 10:00 pace! weather was overcast, cool and humid. end of the course was hilly but the first 9 miles were up and down the coney island boardwalk and then straight up ocean pkway, very flat and even. about 10k people ran the race, a lot more crowded than we expected but it was a really nice race overall. yesterday’s workout was bench, 1×5 @ 135lbs, 4×5 @ 165lbs, hang cleans 2×5 @ 45lbs, 2×5 @ 65lbs, 2-5 @ 85lbs, 30 pullups/situps/back extensions. kept it light because of the race today and still getting the hang of proper clean technique.