September 11, 2008

52/m/190
CFWUx3 w/assisted pull-ups and dips

Did 5 rounds max reps Bench Press at 135 lbs., max reps Pull-ups, max reps Back squats at 150 lbs.
Went immediately from one exercise to the next, and Rested 2 minutes between rounds
I did:
Bench Press – 7,7,5,5,5 (Best ever for me. Just the tiniest of improvement)
Pull-ups 8,8,7,8,6 (Best ever here also. I have a goal of 10,10,10,10,10. It’ll happen)
Back Squats – 5,5,5,5,4 (Close to my best, slowly getting stronger at these)

Also Did 2 sets of 3 dips and 10 assisted dips

Did 15 reps Dumbell bench press w/30lb. dumbbells

Did 8 more pull-ups

Did 10 reps 105 lbs. back squats

Ran 1 mile on treadmill at 0% incline

Really hard to make this old body stronger, but I am trusting the process and staying persistent at making everyday worthwhile, along with ensuring that I get my rest days. I have been fortunate at staying away from injuries lately. Starting to get some cooler evenings and mornings in Texas which makes it possible to push for more speed on my outdoor runs. Hope to see some 5K PR’s in the next couple of months.

as Rx’d in 14:44

As Rx’d
Did pull-ups with the CrossFit Games standard of chest to bar.
Time: 6:57

It felt so good to be back in the gym! I had to modify a bit. Still no squating or leg work for awhile, but at least I can do something!

Substituted shoulder press (50lbs) for thrusters
Time: 7:44

Is it weird that I missed doing pull ups? 🙂