"Barbara" - Pack

Dislocated my toe last night accidentally, so no running or impact work for a little while. I will do whatever I can in the meantime.

Warmup:
3x:
10 overhead squats
10 swings, 20#

"Barbara" modified:
5x:
10 pullups
20 pushups
30 situps
40 squats

Time- 24:12

Feeling pretty slow, especially in the squats and situps. Now that the busy end of the year weeks are pretty much over I can hopefully get a more solid schedule down for training.

Crossfit Total, in the Garage

Did a lighter version of the CFT today, just trying to get my body used to the major lifts again. Didn't max out.

Warmup:
Leg lift circuits, 10 reps at each

2x 10 at each: (slowly increase the number of reps over a period of several months)
Pushups
Pullups
Swings, 20#
Overhead squats, stick
Situps

1).
Back Squat 3-3-3-3-3 (105#, 115#, 115#, 115#, 125#)
Soulder Press 3-3-3-3-3 (75#, 85#, 85#, 85#, 95#)
Deadlift 3-3-3-3-3 (115#, 115#, 135#, 135#, 135#)

2). 3 x 6 man makers, 15# DBs
(1 man maker=squat thrust+pushup+renegade row+pushup+squat thrust+clean+press)

The squat is and always has been my weakest spot. As a runner my legs have never been made for heavy lifting, but I will keep working on that.

Introduction

This blog will basically be my training journal starting this summer, 2009. I just concluded all of my high school sport training about a week ago, and from now will follow my own program. Up until this point I have followed a program consisting of mostly heavy dosing of LSD running mixed in with speed work and PT whenever I can fit it in. The emphasis was first and foremost, running.

I will now start a hybrid program that puts much less emphasis on distance and more upon short, intense workouts, the major lifts, and additional run/swim/bike/row work. I will follow a mixture of crossfit and crossfit endurance WODs, in addition to any supplemental work.

Goals long term include first and foremost staying in good enough shape throughout college to maintain the sports that I enjoy, but in addition:

• Joining a new club or sports team
• Run a marathon
• Run an ultramarathon
• Train for BUD/S

I will try to make more detailed entries about shorter term goals that I have for lifting, running, ect. and will make comments on various workouts. I will also try to put extensive effort into starting slow, taking about 2-3 weeks at least before making any max efforts to get my body accustomed to lifting and crossfit again. I have all the time in the world and am trying to avoid any unecessary injuries.

Finally, much of this is pure experimentation with how a blog will fit my needs for this type journal, so I will continue to try new things out trying to figure out how this thing works.