Linda Lite

15 December 2008

I've spent the last couple of months, since my last triathlon at the end of September, doing the Rippetoe Starting Strength program. I did the program as
day 1: squat/ bench/ clean
day 2: deadlift/ overhead press/ front squat

I've gotten a lot stronger, considering where I was. My dl has gone from a 1rm of 205 to doing 205 for reps. My bench is over 200 lbs at a body weight of 175.

So now I've decided to sneak my way back into Crossfit by doing what I call Xfit Lite. The program outlined in this Men's Journal article.

Today's wod is day 3, Linda Lite: 10,9,8,...,1 of 75% bodywt bench, bodywt deadlift.

Warm up: 10,8,6 squats/push ups; 7,5,3 dead hang pull ups; 3xdl at 110, 130,150,170 lbs.

Bench Press 135 lbs x 10,9,8,...,1
Deadlift 175 lbs x 10,9,8,...,1

Total time: 25 minutes.

Calm down: stretch.

I last did this workout in September 2007, with 45 lb dbs and 150 lb deadlift.
Time = 28 minutes.

14 December 2008

Warm up: 10,8,6 squats/push ups; 7,5,3

Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats
As Many Rounds As Possible (AMRAP) in 20 minutes

Total: 10 rounds (using my new Door Gym. totally cool!)



13 December 2008

Warm up: 10,8,6 squats/push ups; 7,5,3

Helen: 3 rounds for time of 400 meter run, 12 Pull Ups, 21 Kettle Bells swings

Total time: 21 minutes. Used the treadmill downstairs, then up stairs for the 50# kb swings and Door Gym Pull Ups.

Not bad. I made 20 min when I did this outside last September, which is 5 minutes faster than I did it in July. Definitely got stronger on the swings.

Last year I was using a 25# kb and had to break up the swings. Now it's 50# and no breaks.

Woohoo!