20140314

WU:
800m jog
10 air squats
10 arm rotations each direction
10 shoulder rotations each direction
10 pushups

METCON:
45 Thrusters 95#
45 pullups

**first time doing pullups in over 6 months.  I did them all, had to break them down into 5's.
**When I first started working out again at age 40, I couldn't do one pullup. 
**small victories!!!  looking to improve better than my previous form with pullups.

20140313

20140313

WU:
400m jog
500m row

METCON:
4-500m row intervals with 3 min rest in between.

Almost puked.  had to slow down on rd 3 & 4.

CROSSFIT OPEN 2014

Well, I am not doing the CF Open in 2014.  Straight up was not ready for it this year.  Not really bummed, had a great year Professionally. I'm rolling in with the tide and it feels good.  Finally finished out my home gym with the purchase of a C2 rower.  Man I love rowing....I had forgotten how quickly it can kick your ass.  The only thing I really need now is an AIRDYNE and probably some stones, who am I kidding, my home gym will need a ton of more stuff (GHD, more mats, a dry erase board, a wall timer...........).  All in due time...Oh yes and have to keep room for my motorcycle project in there too.

I digress.....

I will be working on technique from the onset.  Now that I've been doing this for over 5 years and I have taken time off, my mind has 'reset' and therefore I will be resetting my body.  That means full hip extensions on all the movements, including light weights.  I will be working on being efficient, that means no sloppy releasing the bar from the rack position (or any upright position) to the ground.  The bar will be placed methodically on the ground each and every time (this is also good for my equipment).  That is unless I do not have the physical strength to hang on to it. I always felt like I was being sloppy when I did that before (while training).  There are times when you have to do it, like when you're gaming a wod in a comp. (to save strength), that's different.  Same goes for kettlebells, no dropping allowed.  While I'm at it might as well include wallballs.

Man I feel refreshed.  My injuries have all healed up, my mind is clear.  I am ready.

I will be posting workouts as I start working out again.

Current state:
body weight 215#  (I know, I know)
waist 34"

First day back after a 6 month hiatus:

20140310
Warm Up (WU)
400 m jog
10 squats
arm rotations fwd and back

Metcon:

20 airsquats
10 pushups
10RFT

20140312

WU:
800m run
20 mb cleans
20 lunges
10 wb rotations each direction

METCON:
10 cleans 95#
10 pushups

10RFT

no timing, just went as efficiently as I could.