17-Aug - L3D2 - 6:09
Rest time 11:02. As rx'd, O/H squats w/ bar for sets 1-2. I've realized that pullups are a lot easier with good rest intervals - but I think I'm still cheating a bit by not going to full extension between reps...I think I'd fail out much sooner if I tried locking my elbows on each rep. Stuff to shoot for.
I'm definitely getting stronger; pullups and pushups feel way better than day 1. I think I can start pushing myself more in the squats - start using some weight or going overhead/one leg. My Plan: take a rest week next week, back to L3D1, then I might do all the alternate L3 workouts & see how L4 feels after that. Once I can complete L4 to my satisfaction I'm going to try fitting in some crossfit WODs (very likely scaled).
I am wondering, though, if my cardio (or aerobic metabolic conditioning in crossfit lingo) is suffering a bit...I've been mainly focusing on SF in the past few weeks, I used to do quite a bit of running. Looking at some of the crossfit WODs, they seem to be more frequent and often involve some running, etc. I'm thinking of trying to fit in some extra aerobic conditioning on the offdays. I think this has been asked/answered elsewhere in this forum...but is it better to rest in the off days, or keep pushing it with some other activities? Better to add some aerobic interval training to the SF workouts? (Day1 is admittedly quite aerobic - no problem there). Personally, I have been playing soccer once or twice a week on off days, but I'm used to a much higer level of aerobic activity.
20-Aug - L3D3 - 8:53
Warmup 1500m row (7:09). No kipping, sub 3:1 body rows after pullup #10. Am I getting slower? I don't think so - I'm doing more straight pullups from dead hang without kipping, so that leads to more rest time I think, it also caused me to throw in some body row subs. Also, forgot my digital watch so was using the analog wall clock; may well have been 7:53. I'm not too worried regardless, I feel stronger and I'm just focused on the workouts & technique right now rather than time.
General thoughts after 3 weeks of SF: Awesome! I'm trying to recruit as many friends as I can; so far I have two possible committments, planning on dropping to L1 for a rest week so hopefully we can do the workouts together. My body is changing faster than it has in a long time, my metabolism is cranking up, the chub is dissapearing. My only concern is that I've dropped some cardio out of my routine (see above), but I think I'm going to start re-integrating some running into the week. Went on a 6 hour hike up a mountain on Saturday, so it's not like I've been totally slack! :D
Keep up the good work everyone. Crossfit WOD as rx'd, here I come. Kevin - you da man!