12/04/07
BW 155
-Row 1000m 3:54.3@26-1:57.2ave/Row 500m 1:51.7@31-250.9w
*"Crossfit Total"
BS 230
SP 110
DL 325
Total 665
Compare 17/03/07. Dyno-might! Squat felt light and could have gone heavier if I didn't start so low. Shoulder Press sucked as usual and had way too much back bend. Deadlight was solid, the 325 felt lighter today than the 320 I did last week. All this and I weighted in 6lbs lighter.
-For Pain:
10 Lying Hip Swings
Plank 60 sec.
Hallow Hold 45 sec.
Cobra Hold 30 sec.
20 Med Ball Twists, 10lbs
Cobra Hold 30 sec.
Hallow Hold 45 sec.
Plank 60 sec.
10 Lying Hip Swings
ouch
*I'd just like to note that I think most of the progress made was from Coach Ripptoe and his book Starting Strength. The great detail he goes into in regards to the mechanics and form of the lifts has been an eye opener for me and with a couple tweaks I've greatly improved my form and upping my pounds. I've only just read the squat and bench sections with huge improvements on and squat and look forward to what can be gained in the Deadlift and shoulder press.

11/04/07
-3R OHS/15 Sit-ups/11 Push-ups
*"Run 5k/3.1 miles"
Time 24:56
3:14 better than 30/03/07, a week and a half ago. Did this one again at home on the treadmill with a solid effort, really pleased with the improvement and output.
-10R 20 Kneeling Evil Wheel Rollouts/10 Standing Evil Wheel Rollouts