Workout Journal - Bench Press - 205 Pounds for 10 Reps Times 5 Sets

It's been a couple of days since I felt like doing a workout but I dragged myself into my CrossFit Gym today and I'm really glad I did. It was good to get in there and move some weights around, helped a lot with raising my spirits :)

Today we did more of an upper body workout focussing on chest and doing Bench Press. The main part of the workout consisted of 5 sets of Bench Press with 10 reps per set and the goal weight was 205 pounds which I though would be a lot of weight for me since I'm just a hair under 180 pounds right now. I got through the first 3 sets of 10 reps each without any assistance from my workout partner, but then on the last 2 sets I had to break up my 10 reps and get a bit of a spot on the last few reps.

I felt it was a really good workout and now I have something to work towards, all 5 sets of 10 reps on my own (50 reps total with no help)...

Video samples taken from (www.crossfit.com)

Health and Fitness - Don't Wait Till It's Too Late!

Please watch the below video if you have been putting off your Health and Fitness for too long. Please don't wait until it's too late!!!

Rest in Peace my Dear Friend

Joey Cheba - March 5th 1970 - Sept 16th 2013

Workout Journal - Squats - 255 Pounds for Three Reps

Today at CrossFit we did Squats, and I'm talking about the behind the head type sometimes referred to as Back Squats. I worked my way up to  three reps at 255 pounds, previous to that I got 5 reps in at 245 pounds.

It was a great workout and me knee felt pretty good even after the heavy squats, that was till we did some skipping and I know this sounds crazy but skipping just killed my knee which seems to get irritated when I do slight bending motions. We did a Workout of the Day that consisted of Double Unders and Sit-ups working down from 50 to 40 to 30 to 20 to 10 reps. My Double Unders really suck (I tried) so I had to do three times the amount of Single Unders making my skipping sets higher in reps: 150-120-90-60-30.

After the workout the family went for a walk (dog included), and by the time I got home my knee was done :(

I think the skipping is going to have to be side lined for a while...

Video samples taken from (www.crossfit.com)

Chest & Back Workout with no Resting - 18 Sets in 23 Minutes

Today's workout YouTube Video is a more focused Chest and Back workout with a bit of Abs thrown in. As is pretty normal with my workouts these days, I keep moving and don't really rest much except to just catch my breath or change some weights if need be.

I do a total of three different exercises per muscle group with three sets for each, so a total of 18 sets in all and I get through them pretty quick so I am hitting my cardio at the same time and I'm done in under 25 minutes. That's time management for you ;)

In this workout video I mention some of the workout music I use for my workouts because for me it makes a huge difference in my energy. I really get motivated when I have some pumping workout music blasting in my headphones. My mix sets of choice lately are from Steady130 where you can download lots of great workout sets for free.

Workout Journal - Deadlifts - 345 Pounds for Three Reps

Today at this mornings CrossFit Class we worked on our Deadlift Strength, we achieve this by doing sets of three reps each and working up to our max weight set. The last time I did this workout I got up to 315 pounds. It's been a while since I did this exact workout but I have been working on straight leg dumbbell Deadlifts at home and of course Front Squat and Back Squats which helps leg strength in general. Today I got right up to 345 pounds for three reps and this was after lifting a substantial amount of weight before my max 345 pound three rep set Deadlift.

Video samples taken from (www.crossfit.com)