In The Beginning

I'm about 1 month into CrossFit right now and am getting back into a solid training routine. Work has been taking me for a wild ride and it's gotten out of hand.

Stats: 196 pounds 5'10

Today's workout was strength based.

Front Squat 135x5 225x1 295x1 300x1 300x1 300x1

My goal here is to get 400 for a single.

Pistols
BW plus 40x2
BW plus 50x2
BW plus 60x2
BW plus 65x2

My goal here is to do 100 plus pounds plus body weight for a single.

Chin Up
BW plus 45x4
BW plus 45x3
20 kipping pull ups

Dips
BW plus 50x4
BW plus 50x4
BW plus 50x4

I'd like my weight to be around 195-198 for competition season. Judo/BJJ comps start in the fall and I plan to dominate all my touraments. I plan on performing two strength days and two Cross Fit workouts, some altered.

Other than that I need to get my shoulders back into working shape. I have some nasty scar tissue around the shoulder jointand it's making my bench pressing almost impossible. Overall flexibility is another issue that I will slowly work on. I'll have to look into some Yoga classes.