show me a man that doesn't mind to lose, and I will show you a loser....

Since you blogged, I had better catch up.  Last night I had to find my 1RM rack jerk.  Haven't really rack jerked for load before but why would that stop me.  I warmed up with 135, 185, 205, 225.  I will say that I was still suffering from my Tuesday deadlift PR so all of my lockouts felt a bit soft.  It turns out that it came back to haunt me.  I hti 245, I knew that this was in the bag since it is a weight that I can push press.  After that I hit 265 pretty easily and was ready to call it and get to squatting.  I was cajoled into trying another at 275 and I did.  I had it to lock out and bobbled it forward.  In the effort I managed to pull a right intercostal ouch!  almost feels like a broken rib just not as painful-hurts to breath deep, laugh, and valsalva hehe.  I truley beleive that I cna get 300 bills overhead in the coming weeks.

Next was 20x1 back squat at 80-85% of 1RM with :10 rest between reps.  I actually used about 79%but like I said, I was feeling less than stellar.  All that I can say is I got it done, the beginning was adheared to the rest but after about 10 reps I was "at my own pace"...

last was 8 rounds of 5 single leg lateral hops over a 12" barrier, with a 20 yard sprint.  Holly and I added a change of direction by going 10 out and back.  It was fun, and something I need to do more of.  I noticed that I am so used to favoring my right leg that I was better on my left side than I wa on my good side.  I'll be back here tomorrow....

Holidays wreak havoc

Sorry brother, Disneyland, Christmas, New Years at work, two final research papers and the new girlfriend caught me slacking.

Tonight I went for a run and took the girls, the goal was 15 out and see how fast I could run back. Turns out Roxy is out of shape so it turned into 10 and 10. I then got back and did 4 sets of 15 GHD sit ups and 4 sits of max rep pull ups.

I am going for fun now not necessarily structure. I have too much of that! I am joining globo gym to swim etc. What say you????

I feel like I'm blogging for myself...

Monday-
Find 1RM back squat...hohum 405, less than I wanted but its fine
Find 1RM floor press...300, had more in the tank but wanted to get on with it lol4 x 2:00 rounds to sprint a 200 M and then AMRAP 135 shoulder to overhead...like 57 reps total

Tuesday-
find 5RM deadlift 405

EMOM for 12:00
1 power clean @ 3RM
5 Chest to bar pullups
completed, scaled to regular pullups about halfway through.  Also use 10# less than my true 3RM..

Body, PC is beat!

Wednesday-
Back to work but we rest...

Light day

Yesterday was a light day for me. I worked on my snatch by doing 6x2 @ 80%. So I did 6x2@ 160.

Rest today, back at it tomorrow.

Brutal is the term I would use...

1. Find 1RM hang power clean-240
2. 4x2@90%-215
3. AMRAP 12
30 Overhead walking lunges 45/25
10 ball slams 40/25
4 rounds and 13 ball slams

That was brutal! In the books though. As you can see I have both men's and women's weights annotated, that is because my lovely bride accompanied me. She kicked my butt with 5 rounds and 11 slam, but it was fun. We need to do more of that!

:(

:(

Go out there and be a Sonofabitch!!!!!!

Those are the words I say to my son before he takes the mat...I tell him to "go out there and be a sonofabitch!".  This phrase stems from a recent practice where I showed up early, and caught him in the act of fighting his ass off and being a true sonofabitch to all of his partners.  It was pretty profound to watch, it didn't matter, freshman to senior state qualifiers alike-he was dealing out some "rough justice".  After that practice, I mentioned to him that he was wreslting like a sonofbitch out there and it was really good-he smiled. 

Today I had to find my 5RM bench press.  I don't think this was a true reflection because I didn't have a spotter-I worked up to 255 pretty easily.  I felt so strong that if I had completed a next  set I would have loaded the bar to 275 but it whatever.

The next evolution was that I was supposed to do 18x1 at 80%-85% of my squat 1RM.  Only taking 5-7 seconds break between reps.
What really happened is I did 18x1 back squat @345....Got it done..

Of course there was no time to do my famer carries and chinups, so I will have to figure somthing out.
Todd has a match against Rolla tonight, so here's to being a real "sonofabitch"

Well done champions

Todd, I found my way back into the gym today and I am not happy still. I told you my sleep and recovery are way off, so I stuck with some body weight stuff, 50 pull ups, 75 push ups and 200 air squats. Not a killer workout by any means, but I will take it. I am on a two week break from school and essentially only have to discussion posts and 20 pages of papers to write. I intend to be smart and to start on them now so I can sleep and recover............... and get back to getting strong. I may workout again tonight as well with not immediate homework on the plate.

I interviewed for my new job yesterday and it went well. The girlfriend and I are going to Disneyland this weekend. I am pretty excited. After New years life will calm down again and I will be out of school and hope to find myself in a routine again!!! Fingers crossed.

Licking my wounds...

got my ass kicked by the weights today!  Sneaky son's 'o bitches...
I went in and started with my 7 rounds of 3 deadlifts + 3 power cleans (touch and go).  If your hands come off the barbell, consider it a missed lift.  Ofcourse with all of this the deadlift was very light.  I approched it cautiously by starting with 135 then I went as follows 155, 175, 185, 195, 205, 215.  So far, so good.  I figured that since I have in essence been wrming up for my 3 RM, I threw 225 on the bar and hit it for 3.  Now is when the ass kicking starts.  My 3 RM power clean right now is 240.  I decided not to do 240 again so I went to 242.5.  I only got that for 1.  No biggie, I'm like too big of a jump, let me hit 240 real quick.  Nada, nothing, just an exagerated high pull really....I figured I was done and live to fight another day.  Let me tell you, not a happy camper.  I hit my banded good mornings in 4x25 fashion with a green band.  For the strict pullups I did a set of 10 shinup style.  a set of 8 double overhand, and then a set of 7 commando style. 

Get your ass in the gym!

PRs all around...no, its on me

Let me play some catch up.  Friday night I was supposed to find a 2RM overhead squat.  Fuck that!  I kinda don't believe in overhead squatting to overhead squat.  I snatch instead.  I found myself a new lifetime PR in the snatch at 200 lbs.  Now I know that it is not a whole bunch, but my goal is to hit 100kg as soon as I can and this is a bunch closer.  I was doing doubles in the power snatch working up to 195 or so, which is my new power snatch PR whoo whoo, I then decided to gof 200.  I tried it once and pulled it real high but could not rack it overhead in a power position.  Being pissed off, i just thought in my head to "think about pulling under).  On my next attempt is kinda suprised me, because I thought about jsut that and lo and behold, i'm in the bottom of a squat with 2 bills over my head, so I just stood up with it.  I'm happy, I may attack 100 kg sooner than I thought.  After that it was dark, and I don't have 50 yd of driveway so I opted to run 3x400M.  It was good.

Monday-Fuck overhead squats!  I did drop snatch instead.  Today I worked up to 215, might have had more in the tank but I wanted to save my shoulder fro my push press.  My sets looked like 95, 145, 155, 185, 205, 215.  Push press I hit 245 and then was running out of time so I called it there.  My sets were...shit, I forget but I worked up to it.

I owe some sprints tonight.  (I may snatch as well).

Oh yeah, this weekend, Sweatshop Athletic performance center has two shiny new gold medals to add to the wall.  Two of our athletes (Tyson and Robin) won thier weight division in the th Winter challenge weightlifting competition!

tired

I am just tired this week and not motivated. Wendlers dead lift 285 325 360 x 3. Then four rounds 400m 10 ghd sit ups, 10 ghd back extension. That is all....

tired

I am just tired this week and not motivated. Wendlers dead lift 285 325 360 x 3. Then four rounds 400m 10 ghd sit ups, 10 ghd back extension. That is all....

I think I have a tummy bug....

So, I'm not feeling very well.  But I ain't got time for that!!!!
15x1 back squat @ 80%-85% 5-7 seconds rest between reps
340

Not ime for my hand stand push ups and hollow rocks.  I owe you.

Tired

Hey brother, I am tired and stressing about school. I may be a student for the rest of my life at this rate and of all things I am struggling with an art 101 course. How dumb is that? A 12 page paper on a bunch of squiggly lines...... Bullshit......

Anyways on 4 hours of sleep I got in Back squat at 195, 225 and 250 the reps were 3,3 and 5. I then went on to muscle cleans which I am not a fan of. I did all my sets at 135 and completed about five reps each time, I am feeling yesterday a little bit in my shoulder. I am tired and cranky but happy to have gotten the work in. Hopefully some sleep comes before Thursday.

Deceptive little combo...

Wheew, this one caught me off guard...
First, I went at it with reckless abandon to find my deficit deadlift 3RM.  Sets looked like this: 135, 225, 275, 315, 345, 365.  Topped it out at 365, may have more in the tank, but it was sufficiently hard and I didn't want to collect too much volume before I went into my DWOD. 

My approach for the DWOD was this; since I use the mucle clean to warm up for all of my cleans, I know that at 185 it is no issue and that when I get to about 205 I have to start rebending my knees.  With that, I decided to start with 145, then go to 155, 165.  That is exactly what I did.  I hit all rounds up to 5 but I am not going to lie...It was tough.  There you have it.  Come at me bro!

Good luck on your journey

Well good luck on your new journey my friend. Today was a challenging day, I did sprints and dead lifts Friday and I did not recover adequately this weekend. I drank and ate too much and did not sleep. I did bench for strength 185x3, 205x 3 and 230 x 3, no extra reps considering the workout.

I started with bench @ 205 and and had to drop down to 185 as to not kill myself. Triceps really burnt out on this one, wow what a fun workout. I did 25lbs on the rows, but had to scale a little bit by bending the knees towards the end.

I went food shopping yesterday and have nothing but clean food and will not keep booze in the house anymore, wish me luck!!!!!

So long my good friend, we will once again unite. I bid thee adeiu...

The title says it all, after about 6 months of faithful service, I am putting W531 on the shelf for a bit.  After 4-6 months of straight CFFB, we willonce again reuinte!

Before I get into todays, I will catch up with saturday's work.  Find a 2RM snatch, I hit a PR with 180 (slowly inching it up).  I thne did 5x2 @90% (160).  For conditioning I did 100 slam balls for time 6:13 @ 40#.

Today I had to find a 3RM front squat I PR'd with 300.  Sets looked like this, 135,185,205,225,275,300.

Conditioning:
10-9-8-7-6-5-4-3-2-1
BW Bench Press (235)
WTD supine elevated ring pullups 25# (until fell off)
17:38

Took this on a bit slow since I was the only one in the weight room and I ddin't feel like wearing 235 around my neck.  Having said that, I'm not sure I would have been a whole lot faster, bench got hard.

Ready for the weekend!

So today I got up on time and my workout partner was a little late, so I went out and did mobility, and by mobility I mean browsed the internet. When he arrived we did dead lifts, 5x245 5x285 and 5x325.

We then did our sprints. I did not time the rest, I ran the 40 walked back to the start and sprinted again. This is always enjoyable and I feel my speed has increased dramatically. I did not have time to do pull ups yet, but I will do them tonight. I have a dinner for a veterans (old ones who love to tell me stories, makes me feel human) charity and then I am working overnight, just to check up on the night crew.

Passive elbowification....

That my friend is my fancy way of saying that my slow elbows costed me a 10# PR!  Had to settle for a 5# instead...
Power clean 3RM, 3x3@ 90% of 3RM
Got in the gym and just got after it!  I was taking 30# jumps on each set, no time to waste!
135, 165, 195, 225, 245x, 240
So like normal I was muscle cleaning until I had to pull under and I was hitting each weight above for sets of 3.  I hit a conundrum right around 225 because I didn't want to do a weight that I have done before, that is why I went right to 245.  I hit the first 2 at 245 and failed on the last one because my elbows were slow :(
I then hit my 3x3 with 215, no issues there.

Jumped on the bar and did a few sets of unweighted dead hang pullups.  Decided that I would do a set with 35# and I did.  I called it there hoping that this will be a trend each friday so that I can run a LP on it.

10x 40 yard with 10 yard flying starts.  Rested exactly :40 between sets.  Completed!

If this is wrong, I don't want to be right....

Quandry my friend, this was a quandry for me.  I was in a pickle because I was supposed to do my 531 squats today but the DWOD called for me to squat 105% of my 5 RM.  I don't really have a 5RM, but I have a few 6RM's from 531 's of old.  To make a long story short, I had to make a choice because both were not going to work.  Fortune favors the bold, I chose the heavier of the 2.

5 Rounds for load and height of"
2 squats @ 105% of 5RM
5 box jumps

The load was 370 and the height was 24.  Rested about 3 minutes between rounds.  I will clean and jerk tonight!

12/6/12

Todd, we are approaching the end of the world here and I am pretty sad about it. I am starting to get really strong. So, I was looking ahead on my strength spread sheet last night to see how I should progress, I accidentally took my weights off of the wrong week today and went a little heavy. I did bench at 180, 210 and 240 x 5. The good news is the 240 was easy. I may up my training maxes just a little, 5 or 10 pounds.

I scaled down the workout dramtically, my legs are sore as all hell and I am tired this week and running on minimum sleep, strength is the priority and that has gone well, so I set back on the wod and did 135 back squats and 30 inch box jumps today, just to get the blood flowing. All in all a good little session.

Tonight, I start my journey as the kickball world champion.........

Interesting

I think that is a great point your weightlifter friend made. I am interested to see your progression following that plan. I think one of the best things I have learned since we left traditional Crossfit programming behind is patience with programming, i.e. not to jump programs every week. I have also learned patience with progression, some weeks my Wendler's feels way to light and some, because of the conditioning work done with it, it seems heavy, but starting low and working back up have allowed me to continue to progress. I now also have defined goals, to be ridiculously strong and quick. These have helped me progress as an athlete and physically grow and appear stronger, which is what its all about........ Anyways long rant to say I agree, focus on your weakness.

Today I started out with Press, 5x 100, 115 and 7 x130. The 7 reps were challenging, I would attribute that to the evil wheels I did last night.........

Embarrassingly enough, I sucked at today's workout and hate gymnastics so the workout got modified for me. I did wide grip pull ups which is my current focus, I can bang out strict pull ups like a mo fo, but struggle with the wider grip, so why not improve it, plus I want a huge back. I did my hollow rocks but felt dumb and don't really care for them, all I can say is that my abs hurt from yesterday.


I also ran into a time shortage and will do my slam-balls tonight. I am actually excited cause I am running on low amounts of sleep so I will avoid caffeine tonight, come home, knock those out, do my required studying and sleeeeeeeep in cause Wednesday means rest.

Be a BIG fish in a small pond....

So last night in the hopes of sometime competing in Master's weightlifting I worked on my snatch.  I am finally getting some good hip contact and found the seet spot for me to hit and make the bar move correctly.  For me, it is almost at the belly.  I spoke with an OLY lifter friend of mine and basically he noticed the difference on how I can lift light weights really well but my timing breaks down when the load goes up.  He recommended that I spend more time on med-heavy weights and reign that in.  Keep in mind that I suck so the weights aren't heavy but I hope they soon will be :)

I warmed up and hit a few reps at 95, 115,135 and figured to start with about 80% which is 155.  My goal is to hit 10 solid reps at 80% then go up to 82.5%, 85%, 87.5% etc.  Since the weights are light right now I tried to make it more interesting by putting myself on the clock so I did one power snatch EMOM for 10:00.  After that I did my evil wheels in 6:54!

This morning was my deadlift day.  I am starting to dread it LOL, the weights are getting heavy!  today's work was 5x165, 5x205, 3x245 then 3x280, 3x 340 and my last set of 3x370.  After that I did my 7 rounds of max reps false grip ring pullups and 10 hollow rocks.  I pulled a total of 35 reps.  Made sure I touched my shoulders to the rings each rep.  Did not have the time and pleasure of doing my ball slams.  I guess I will have to get them in tonight after my clean and jerk work.

The Angel clan thanks you!

Crisis in the hood

So I had to stay up late last night with homework and probably will again tonight. I skipped the morning to sleep in and got home to find like five police squad cars and a big truck with spotlights on a neighbors house, Meth lab? I don't know. I started with back squat 5x170,5x205, and finished with 10x230. I could have probably done 20 but got bored, I am ready to get into heavier shit.

I then did my 100 evil wheels. I skipped the sprints because I did not want to get shot by a cop. I will add ten more minutes of work in the morning if the workout permits.

I am proud of the whole Angel clan and their athletic achievements over the weekend. I start my kickball league this Thursday and am pretty excited. I may get mad that all my team mates are not athletic, but hey, I will probably be an all star!

I don't know what to do with my hands....

Ok, a little "mat man" update.  Young Todd did quite well on friday night winning his msatch with a fall in the 3rd period against a pretty good wrestler.  Right after that match the team departed to the Parkhill duals in Kansas City.  For the day, Todd went 1-3, witll all but one match going the distance.  We are pretty positive about this because he got to prove as a frosh that he can hang with some of the best wrestlers in the state.  One coach quoted that in thier opinion "we had" just wrestled what will be the 2013 state champions!  Oh yeah, Holly set 2 PR's this weekend, 240 squat, and 265 deadlift; on to business

Since I squat on thursdays, today I did front squats in place of the SWOD.
Find 5RM front squat, basically warmed up with 135,185,225,245 then hit 265x5, running out of time probably could have hit 275 for 5 but whatever. 
3x5 @ 90% of 5RM so hit 3x5@ 235.

Conditioning
EMOM for 10 minutes
100 yard sprint
didn't really time these but did them.

100 evil wheels complete!
See you tomorrow!

Today was fun

Strength- power snatch find 2 RM, then 5x2 @ 90% of 2 RM
95,115, 135, 155, 165, 175
5x2@155

Got to get better with the snatch!

DWOD
1 minute on/ 1 minute off for 10 minutes
30 kettle bell swings 2 pood
If you don't make a round, row 1k for each fault. Completed as rX no faults. Hard on grip and forearms /)

SMESC-what am I saying here?

No FRAG-O here!
Got up a  bit slow this AM, i think it happens after each rest day.

Today is my squat day so in lieu of front squat 2RM, I did my 531 squats
5x155
5x195
3x205
3x270
3x305
3+x345
I hit an easy 6 on my top set.  I rally can't be more excited.  I mean I thought it would be trouble, and I did not go all out because I wanted to leave some in the tank for Volkswagon but I'm stoked about how easy it was.  Since I decided not to go for 10 I made sure that I buried each one with a pause and rebreath at the top and it was easy whoo-hoo!

"Volkswagon"
21-15-9
Body weight on the bar Bench Press 235
pullups
13:54

Here are my thoughts on that workout.  First off, I like it and here is why.  As a heavier athlete it gives me a ton of volume on a lift that I wouldn't call my strongest, secondly if you do kipping pullups you get your heart rate up and it allows no real recovery to attack your set of 15 on the bench press.  My time is slow ish but I am consistently making an effort to not redline and I did well with that today since I have done this workout before.  All in all, everything was pumped and full of blood today.  Legs from my squats, chest, shoulders and arms from the bench and pulls.  I feel complete!

On another note, Todd will take the mat tonight as a Varsity Freshman so we are making sure that we make the trip to see it.  Also, Holly has decided to compete in a powerlifting meet this Saturday.  any advice?

Frag-o

Today I did my de-load week of deads. Super light 140, 185 and 205. This was good cause my back is still fucked from vacation, I don't recover like I did when I was young you know. Ranger Brad works out with me in the mornings so I did not have what was needed for us both to do Valkswaggen. So we did 4rft 15 kb swings, 2 pood, 10 strict pull ups. Great workout, difficult on the grip. Got some blood flowing in the lower back, so I am hoping full recovery will follow soon.

I am carrying quite a bit of muscle right now and that makes me happy, strength still needs to go up, but I am trying to be patient with that so I no longer burn out. I am happy with the programming changes we have made. Also, I am starting to really notice the importance of diet. I feel like I can watch my body comp change over the course of a week depending on my diet. I need to be disciplined again and keep on CFFB diet. Help me!!!!!

Post pictures of your new weights!!!!!

Be slammin' bars with Pendlay's soon!

Today was a lot of work for me so I will say up front that I did not get the sprints or the dumbell rows done.  I may get it done tonight after work, or I may just fix myself an Anniversary Crown and coke...only time will tell...

Went in this am and got after my athletic warmup, then went right to pulling.  Today is deadlift day.
5x165
5x205
3x225
5x250
5x305
5x350
All reps from the dead stop and double overhand until the last set.
I then started power cleaning the barbell...
3x135
3x165
3x195
3x215
3x235 PR!
Took it down to 90%, and did 3x3 @210
After I finished, it was after 7 so I had to go home and prepare for work.  I figure todays long shuttle is programmed in the realm of agility and quickness.  Since I am agile,mobile, and hostile already; if I miss it I am OK :)

Happy Anniversary

Well first and foremost happy anniversary my dear friend. Today I did bench press at 105, 125 and 145lbs. I then went into the sprint workout. 5 yards and back, backwards then 10 and 15. 6 times. Pretty good workout, not much to add other than that. My back was in a lot of pain today, I had to take 800mg of motrin today. :(

all's well that ends well....

I had the opposite conundrum that you had.  I have to squat heavy on thursday so I decided to change it up a bit.  First I had overhead press, it was something like 5x115, 5x130, and AMRAP @ 145.  I hit a pretty easy 10.

For conditioning I adjusted it to do something different to keep some gas in the tank for thursday's squats so I decided to front squat.  245 my bodyweight is approximately 58% of my BS 1RM.  I thne did some higher math and took about 60% of my FS 1RM which is around 205 so I front squatted that with a total of 38.  it was a ggod workout, I enjoyed it.  Could have gotten more reps but I just couldn't get going this am.  I will atribute it to my diet this weekend.  Get to deadlift tomorrow!

Burpee Box Jumps suck

Alright, so my heavy back squat yesterday back fired a little bit, but no big deal, adapt and overcome. It seemed stupid to de-load on squats then throw 225lbs on the bar and go to town. I did my de-load on press today instead.

For the workout I did back squat at 225lbs since my bodyweight is around 205. I used lbbs and a 20 inch box. I ended the workout with 42 reps. Nowhere near beastly but fun. On a side not, my lower back still hurt from sleeping on that shitty bed in AZ, I took 400 mg of Motrin this am, it didn't real kick in before my workout, but feels better now.

Holiday Havoc

Back at you in super speed...... Thursday, drove to AZ...... got fat. Friday, got fat....... drove to Las Vegas......... I slept on a miserable bed in AZ and my lower back is screaming. Saturday, attempted to lift, wasn't having it so I did, 20 minute amrap 400 m run 5 pull ups, 10 push ups, 15 air squats..... A good welcome back workout with 7 or 8 rounds, i was too tired to count.

Today, 10 minute row and some rolling followed by dead lift 5@270, 3 @305 and 1@340.... Wasn't heavy but stuck with one pull because the back is still stiff.

I then did press, 5@100, 3@125 and 4@145......

If it is easier for me to load the bar 5 pounds heavier I have been doing it on Wendlers. I fear I may have started to light or progressed fast? Should I skip a cycle to go up in weight or be patient? Your thoughts Todd?

Catch up...

Behind on my posts! Here it is down and dirty!

Thanksgiving day
Squat-last set was 10x325
8x1 power clean+ front squat+ split jerk @225
Tabata sledge hammer
Tabata burpee
Tabata sledge hammer
* score lowest rep round of each:14/4/12

Friday-
10 rounds for time:
Amrap weighted pull-ups 25#
50 yard prowler push
* total pull-ups 51

Saturday
5 rounds for time
9 rack thrusters 135
20 yard bear crawl
7 ball slams 40
13:19

White Russian....you figure it out

Today was short and fast!  I like it.  This is my de-load week so I didn't really do any deadlifts.  I shose instead to practice making hip to bar contact in the clean.  I basically took 12-15 minutes and worked up to a heavy muscle clean.  I really concentrated on meeting the bar with my hips and I stopped at a weight where i thought I would have to rebend my knees to catch it properly.  so, basically it was a montage of singles and triples ending with 3x1 @185.

DWOD
10,9,8,7,6,5,4,3,2,1
2 pood kettlebell swing
40 yard sprint (20 yard down and back)
4:23

I literally cant wait for thursday!  To eat some of my beautiful wife's delicious food (I will not be paleo) and to SQUAT!  I start my new 6th cycle!!!!

11/19/2012

As per usual Monday morning I am still a little groggy and hung over. I started with 5-3-1 back squats 195, 225 and ended with 4@ 245, I should have done way more, but I was barely motivated enough to tie my shoes today.

After squats I went and did a little run and felt better. I did the workout 1 push press 1 pull up, 3 push press 3 pull ups, 5 push press 5 pull ups. I used 147lbs was my 70% so I bumped it to 150lbs because I do not have fractional plates. I completed 5 + 3push press, 3 pull ups. I love this workout, wish I had more motivation today. I will now go to work and be tired and dread the fact that I have to come home and write a paper.

Five Rounds....

Back to the drawing board with my OLY lifts, Day 1
parcticed hit and catch drill with just the bar-slow
worked in my de-load presses 65-85-100 with hit and catch drills between every set.

DWOD
AMRAP 13
1 push press 70% BW 170
1 pull up
3 push press 170
3 pull up
5 push press 170
5 pull ups
5 rounds..not stellar, but got it in.

No funny 5k here! We do mans work!

Yesterday
Worked on some snatch hit and catch drills! I am slowly figuring out that I am doing the o lifts wrong! I have to get rid of my Burgener 80s technology and get right with my superman pull. I am starting over with the bar! Above the knee hit and catch! Lift with my hips son!

Strength medley
Dog sled pull 230# 40 yd
210 40 yd
10 kb swing 2 pood
100# famer carry
A few rounds

Tired but not defeated

So this one was a challenge for me as well my friend. I did my deadlifts firts which was not helpful for this workout 3x225, 290 and 325 very easy and no extra reps today. I had to do the workout at 185, tried 205 and let me tell you the juice wasn't there. I did all my rounds unbroken, which is to be expected with that light weight. Evil wheels were not as bad as I thought. I did not run time, the power button was smashed in on my clock remote so oh well I am glad I couldn't.

I am typing this in a world of hurt, legs hurt, stone bruise still hurts (but I routed the run on google earth it was 5.2 miles) lower back hurts, shoulders and chest hurt. However I am excited that I am training like an athlete with you again. My lifts are getting easier and I am having to fight the urge to jump my training maxes up, but I want to see this through without stalling. I will regroup with a slow 5k tomorrow and lots of good food and rest this weekend.

Highest of Highs....and the lowest of lows-what does that sound like?

Man!  I feel like I was in a fight!  Coming off of yesterday's PR, today was a low.  I'm going to say it, my butt is kicked. 
DWOD
10 rounds for time
3 ground to overhead
10 evil wheel roll outs

The RX'd weight for this was 225.  Leaving for the gym, I was optimistic and thinking that it "might" happen.  During my warm ups, everything felt on the heavy side.  I did the math and figured that 225 is in actuality 88% of my 1RM.  30 reps at 88% was not going to happen :(

I used 215, and it took a total of 39:52.  Or, in other words an eternity!  I only failed once on round 9.  I let one jerk get out front.  Anywho, not a strong showing for Todd.  I'll lick my wounds and reset, eat some god food and get back after it.  It is the journey, not the destination.  Enjoy this one Scott.

Not Spectaculor, Painful

Congrats on the PR!!!! Today I got my wires mixed and did bench instead of press, oh well. I warmed up then did 170x3, 195x 3 and 225x6. I had more in the tank but like you I am feeling the ring dips, I also positioned myself to high on the bench and spent my energy trying not to hit the jcup with the bar.

Death by 15m was miserable. I guessed the distance because I let someone borrow my measuring wheel, but I am fairly certain my pace count is accurate. I failed to complete the 9th round. Really fun, I lost a lot of speed after five but man do I feel conditioned. I have been drinking my milk and protein but eating like shit, but I am still staying lean. I can only imagine how beast mode I will get when the diet is clean.

I am running a Color me Rad 5k on Saturday with Crystal, I am pretty sure I promised to wear a tutu :) I will take pictures for you.

PR Thursday!!

Had a pretty good start to my day.  Myself and the boy wonder went on in to the High School to put some work in and a PR ensued :)

Started off with my 531 bench press
5x105
5x135
3x165
work
5x200
3x225
1+x 250 got 5.  Took it easy on this one, could have gotten 5 more I beleive but I had some residual soreness in only my right pec (from ring dips) so I heeded Rip's words about tearing a pec muscle and let it be.

The other strength from CFFB was Front Squat 1,1,1,1,1.  That is what I did.  I warmed up to 245.  Then I started counting reps at 275 (don't know why, seemed like the right thing to do).  I hit 275, 315, 325, 295, 275.  The break down in form comes at the top of my torso, my chest starts to cave.  That is my single point of failure, the legs got a lot more in them.  I will do the death by 15 yards tonight, I'm sure it will be spectacular :)

the opposite of fun....

Holy moley, my experience was different thatn yours, it may be that my 531 lift for today was deadlift too :(
I went in to the high school today to lift with my wrestling buddies and Todd wanted to get some lifting and running in to keep his weight down.
I started off with my "athletic warmup"
started warmups with my deads
5x155
5x205
3x240
work was 5x300
3x340
1x380
knowing what was coming with the DWOD I chose to only do 1 @380 so I could have some in the tank for my 365's

After the 2nd round, my lifts went to shit so I scaled by dropping off the 25's for the 3,4,5 rounds.  so in other words 2 rounds RX and the rest at 315.  The dips weren't bad I got a total of 91 reps broken up like this, 21,20,12,20,18..
I rest tomorrow, may drill some O-lifts tonight tho :)

That was fun

Todd, as you know I had a sinful weekend, well one night really but there was enough drinking and eating to last a lifetime. Really fun though so no regrets, took Monday off, because I had to work and wasn't planning on it so my timeline was off.

Today was week 2 of Wendler's cycle 2. I did back squat 3x180, 205 and 235 for 6, had a lot left in me, but considering today's WOD I backed off.

The workout was a blast, 5 90 second rounds of 4 deadlifts @365 and max rep ring dips. I was unclear on if that should mean in one set or the remainder or time, didn't matter really. First set I got 15 in two sets, then 12, then 12, then 9 and then 6. Towards the end I was limited in both ring dip ability and time left to perform the movement. Dead lifts felt good all the way through, slowed down a little towards the end. Really focused on posture and body position. Really fun workout.

Godspeed Wade!

Overhead press
5x75
5x90
3x100
5x120
3x140
7x160

Weighted step ups (20" box)
3x12 (95,115,125)

Wade
5 rounds for time
11 one arm DB snatch 50#
12 one arm DB thruster 50#
11 strict pull ups
16:34

Was supposed to be weighted chinos with 50# but I am weak...
See ya tomorrow

PR!

Did my bench press last night. Top set was 240x10.
Power clean
3x 185, 3x 205, 3x 215, 1x225, 1x240, 1x255! Pr!

Conditioning
10 rounds for load and time
25 yd farmer carry 90#
50yd shuttle sprint
8:03

Today was a quick conditioning wod
10 rounds for time
3 2 pood kb snatch
3 burpees
5:08

Cardio

4.5 mile run, to a hill, up it, down it and back. Simple! Fun.

So I struggle to type this today with my forearms on fire. I started with press 5x95,110 and 9x125. I then went into the dwod. I did it in the street obviously so I didn't really pay attention to the clock. I did my farmers carries with 2pood kettlebells cause it's the heaviest shit I have. It was a fun workout that made me feel manly. I didn't drop the kettlebells once and I still feel fat on sprints but I am getting better and moving pretty fast.

Brad joined me this morning, so the final round turned into a 400m run because we finished around the same time and it turned into a foot race. I ate like shit all week and really need to find my motivation to stop doing that!!!!!!!!!! I will probably do some serious conditioning and homework this weekend, I am in my last four classes and have been slacking like crazy, the best I can do it a b in two classes cause of missed assignments. Oh well. 


PS I bought milk let the fat parade begin!!!!!!!

Loving this shit!!!

Well, I checked the site last night and to my dismay it was a squat heavy conditioning DWOD.  It totally made sense due to CFFB squatting on Mondays and thursdays.  Since Wednesday is my off day I decided to switch my squat day from friday to thursday and viola here I am...

Back Squat
5x155
5x185
3x225
work:
5x285
3x315
1+x355
my last set I got 6.  That is a sad face for me since I wanted 8, but it is what it is.

Conditioning
5 rounds
2 front squat 275
max reps of dynamic pushups
* post load and reps
275/12, 275/10, 275/10, 275/11, 275/10

I thouroughly enjoyed this one.  Can't wiat for tomorrow!
P.s.
I will make up my bench press either tomorrow or saturday!

11.8.2012

Today was deadlifts, 5x230,270,305. I got 7x305, not impressive but I tried with the double overhand grip and it gave. I need to use mix grip over 300. I was going to do some more at 305 but decided I had Front squats and decided not too. I used 185lbs for my weight today because I had no idea what my 1rm is for front squats. The weight was a good weight, not near as heavy as it should be but I struggle with front squats. The dynamic push ups where done on the thickest 45lb bumper plates I have, they sucked. I did not keep track of time or reps this workout. I enjoyed it, i felt powerful, not as athletic as the last few we have done but I enjoyed it.

Ignore my text last night I squat on Monday so today's workout was fine. Also, do we drink dairy now? CFFB says to drink dairy, thoughts?


No foam rolling today :( I am backed up on homework so I am trying to get to work so I can get it done there or get home and do it, due at midnight! I did do a pretty dynamic warm up though. I hope I have time to focus on hammies and shoulders tonight though.

Don't judge me monkey!

Day two of my athletic warm-up!  I like this, makes me feel like I am training again.  Started with my deadlifts.
Warmup:
5x160
5x200
3x240
work:
3x280
3x340
3+x 360, got 10 with straps :(
My conditioning was as follows;
perform 8 rounds of
3 power cleans @75% of bodyweight.  185 for my portly self.
40 yard sprint

My first round was 18 seconds, and is truley the only one actually timed accurately.  Little Todd was using the clock at the same time so I just added :30 upon my return and kept it going.  The total time to completion was 9:03.  I enjoyed it and I like sprinting in my Reebok oly's :).  tonight we rest!

Getting warm to warming up......

Today I did a warm up more like we discussed;
2, 50 meter sprints
butt kickers
knee highs
carioca
walking samson stretch
PVC pipe work
foam rolling upper back, lower back, hamstrings and lats.

I then went into bench press 5x160,5x185 and 9x210.......... got a little scared without a spot, I was honestly hoping to hit 12.

I am seriously loving these DWODs
today was 8 rounds
3 power cleans @165
40 meter sprint (I subbed for 50 cause I don't know where my 40 is.)

I started with perfect form on the cleans, then I went to strong style so I could go unbroken. The weight was light but I didn't think about scaling up, plus it's the WOD not the strength part, what are your thoughts on scaling up?

I did the workout in 9:10 including the rest time it was about 30:30 for the work and rest.

Best warmup ever!

Warmed up by rolling each ITB 30x, back x30, calfs x20.  I then went outside to do my athletic warmup:
1.  Walk on heels ( legs straight and toes pulled up), jog back
2.  Walk on toes (legs straight), jog back
3.  Small skips( mid foot to toe off), jog back
4. Knee hug walk, jog back
5.  High skips, jog back
6.  Butt kickers, jog back
7.  Lunge walk with twist forward
8.  Lunge walk with twist backward
9.  Carioca
10.  High leg kicks, jog back
11. 2x15 band pull a parts

Overhead press
5x85
5x100
3105
3x115
3x135
3+150 (8)

Conditioning AMRAP 15
1 push press 160
1 strict pull up
3 push press 160
 3 strict pull ups
5 push press 160
5 strict pull ups
5 rounds +1 pp, 1 strict pull ups

Star date 11.5.2012

Todd, I had a great weekend and hope yours was wonderful as well. I am proud of Holly for competing and tearing it up! I rested Sat and on Sunday I went on a lovely hike with a lovely young lady. We got pretty far off trail and had a pretty sporty hike, so that was a good active rest today.

Back on the grind today, in my second cycle of Wendler's. A little hung over I did 5x170,5x195 and just rounded up to 225 for the last set and hit 12. Still not that heavy but I looked at the future progressions in weights and feel like I am right where I need to be to continue to gain for a year straight.

I then went into the DWOD 15min amrap 1 push press @ 140lbs 3 pulls ups, 3 push press 3 pull ups, 5 push press and 5 pull ups. Great workout, i am loving these, pretty much made it through the 15 minutes unbroken, except for a few of the 5 sets of pull ups. My pull up strength has improved a lot. No sweat on the push press at 140. I lost track of rounds they were a little challenging to keep track of. Good to be back on it for the week.

11.2.2012

Sir, today was press for deload week. The weights were so minimal they aren't even worth posting. I did some PVC work and foam rolling to warm up, hit my press then did some PC with the bar and threw the weight on and got into it.
10 rounds
3pc @ 155
1 box jump 30 inch box with two 45 bumpers on it, who knows the height
and 20 meter sprint with 10 m build up

I had about a 1:1 rest to work ratio finishing in 19:27
I felt the work out the first few rounds and should have had more effort on the sprints. I actually surprise myself with my sprinting speed now, I can move a little.

I did enjoy today's dwod, but I get sad cause I do my first few cleans beautifully and then get a little ugly on the catch in exchange for speed. I guess it's fine if the pull is good and the weight is easy. Really fun wod.

I cooled down with some hammie and groin stretches and a dog walk. I then go a bonus half mile run in cause Roxy shit half way through our walk and I didn't have a bag so I ran back to go get her poop. what a sweet heart.

P.S. 300 grams of protein a day is hard to get, I am not getting close but body composition has changed dramatically in a week. I like the path we are on and doing the same workouts as you.

The Athlete is back!!!

I'm pumped!!!!  Started off today with Squats!!  Before that, I have to cover last night.

Bench press
5x175
5x200
13x225

DWOD
7 rounds
1:00 row for calories
1:00 to complete 5 plyo push ups+10 KBswings 70#
95 calories

this morning
Back Squat
5x260
5x300
8x335

Complete 10 rounds
3 power cleans 155
1 box jump 30"
20 yd flying starts
Completed!  It was a great workout, made me feel athletic and like I was training for something.  I love CFFB!

I'm pumped because Holly starts her Heart of America 4 competition tonight!  The first wod is a 15:00 AMRAP of:
5 OHS 115/75
10 KBS 70/55
15 double unders
1 male and 1 female work at the same time and basically do a 5 minute AMRAP, with a running rep count.  They will do awesome!!!

They should be here tonight!

My short shorts that is, keep your fingers crossed, I would love to press in shorties tomorrow.
I owe you two days and I apologize. Tuesday was bench press 5x95,120,145. Then it was crazy pull up work out time. the 10:1 pull ups and the slam ball workout was challenging. I did 10 straight through, then split them in half the best I could after that. The slam balls were as always, easy, but taxing. I felt like a bitch cause I wasn't gassed but my arms wanted to die, lats hurt too. I did it in a little over ten minutes. I just looked at the clock when I started and finished, didn't run and actual timer.

Today was deads 5@135,185,215. Then I did the minute of rows for calorie and 5 plyo push ups and 10 kbs in the second minute. I finished with a whopping 82 calories. I definitely recovered on the rows versus blasting through them. I may have been able to have bumped it up a little and still finished all my swings, either way, really good workout. I am not disappointed with my results, but I am no where near where we should be. I have been sore all week and am anxious to get back to cycle 2 of heavy on Wendler.

I have never had chiropractor adjust my back but I always toy with idea, I am certain shits not straight back there after all my jumps and air assaults, but it scares me too have someone twist my spine.

I am a big fan of 70's big now and foam rolled for a warm up with the spots he suggests on a video. I am also trying to intake 240 to 300 grams of protein a day per their suggestion. This is challenging, so now I do a 40 gram powder some plain greek yogurt and ice in a shake for breakfast. I make bacon and eggs and eat them at work, then lunch, dinner and another shake before dinner. I am leaning out like a mother, I am also taking no xplode and Cell Mass. What do you think about my protein efforts? I fart a lot now.

Hey fancy pants-blog up!!!

last night was deadlift for strength and the CFFB conditioning DWOD.  It went a little something like this....
Deads-warmup
155x5
200x5
240x3
Work-
260x5
300x5
340x8
The interesting take a ways from this workout is that all reps were double overhand grip no hook, and I had my back adjusted by a chiropractor prior to this so I felt great!  Oh, yeah all reps were from a deadstop with no touch and go.  I need to do more of this.  I probably could have gotten more reps on the last set but I just picked a number and hit it.  Since I have  astructured conditioning program now, I don't live for my rep maxes anymore, just simply do the work.

DWOD
10-9-8-7-6-5-4-3-2-1
strict pull ups
45# plate slams
11:02

I am pullup weak lol, just add it to the list with all the other shit...

My lungs hurt

Todd,

Today was week four of cycle one of Wendlers for me, my de-load week. I did squats with 100, 125 and 150. As we discussed previously I pussed on Burgener and did 4 rounds 10 band pull aparts and 15 ghd back extensions.

I have had a shit ton of protein today because 70's big told me too and I ordered short shorts so you should be happy. I am joining the revolution.

Tonight Ranger Brad hit me up and wanted to work out so I devised an evil workout on the way home. 4 rounds 300m shuttle run 20 kbs@53 and 10 burpees, rest one minute in between. I am happy because my quick speed is improving , and sad cause I felt like a fat piece of shit and wanted to die. Oh well it was gooooood conditioning. Tomorrow is press and I am still waiting to see what CFFB brings.

OH and PS. I started LBBS again, need the flexibility to keep my wrists straight, but I figured deload week was the time to transition back!

Burgener total

Ok, back at it again. Today's work was my 5's week of 531 and the Burgener Total from CFFB DWOD.

Overhead press
5x115
5x120
11x140
DWOD
3 Attempts to find a 1rm of :
Snatch 180,190, 200 (f)
Clean and jerk 225, 235, scratch
Front squat 275, 305, 315
Total 730

Looks like deads, pull-ups and ball slams oh my!

Insert Catchy Title Here

Today I warmed up on the rower and did quite a bit of djm and foam rolling because I was pretty sore from this week so far, especially my hammies and lower back which were going to be an issue today for sure. I then went into my dead lifts

5x135
5x135
5x265
3x300


This is where it got interesting, when I was loading the bar I hurt my right ring finger and it sucked balls, not sure how but it hurt so for my last set I had to re grip each time, so counting all the reps I did

9x335

For conditioning I did the CFFB WOD

100 banded good mornings
100 Pull Ups

I did the good morning with the heaviest green band I have and I am sure with those and deads I will feel it later.

For pull ups my hand still hurt so I used wrist straps t overcome the obstacle.

The workout took me 10:23 which is no where near amazing, but I was happy I finally had an obstacle and didn't give a fuck all I want to do was finish the workout. I have lacked that attitude for awhile as well as the dedication to wake up every day at 0500 to workout no matter what, makes me feel like an athlete again as gay as that may sound, I struggled to motivate myself without a workout partner, but I am starting to find my warrior zone.

squats :) conditioning :(

Hey there, Todd here....
had to wake up early to get after it because the boy has a football game tonight under the lights!  Proud that he is a freshman that has been picked up by the varsity squad :)
Squats:
5x155
5x185
3x225
5x245
5x280
10x315 I like this a lot!

Conditioning sucked balls!
AMRAP 10
10 True pushups (p-bars and feet elevated on box)
10 supine ring pull ups
10 toes to bar
I got 4 rounds, the limiting factor was the ring pullups, surprisingly the push ups and T2B were kinda easy...
Tell me about that Warrior spirit!!!

Quick one today

As discussed I did not do the off season conditioning wod, for two reasons, time and the lifts I have tomorrow. I have four or so homework assignments due by midnight tonight so I need to get to work so I can get home and do them.

Today I walked the dogs and did some single skips and running in place with the jump rope to warm up. I followed that with some foam rolling and pvc work. I also did band pull apart's to loosen up my shoulder. I then did bench 5x180, 3x205 and 1x230, the 230 was easy but once again no spot, no max reps, when I have more time I will drop the weight and hit some volume after my last set.

For conditioning I didn't really have a plan, I just knew I wanted to do pull ups. I did 100 ghd sit ups and pull ups, broke up as needed. Tonight if I get my homework done I will take a swing at the conditioning wod.

Hand stand push ups are the bane of my existence..

Glad you are back on it Scott!  The world needs more warriors like you!  Salut!!!

So, still in the de-load week with my deads, I did like 4x5 @155, then 5@195 with the last set of 5x235.  All very light and continue with my double overhand theory LOL. 
In true CrossFit form the conditioning was something that I'm okay with and then a movement that I utterly suck at...

3 rounds for time:
10 one armed KB power snatch 2 pood
5 handstand push ups
10 one armed KB power snatch 2 pood
5 handstand push ups
My time was 13:20 (I think)

At first, I thought the KB's would kill me but the 531 strength has helped a lot so they were no issue at all I ended up doing 5 each arm unbroken each set so happy about that but the HSPU were another story.  I haven't done them since I stopped CF proper months ago so they will get back to normal in a few weeks.  Well, once again we are glad to have you back!

Back to the grind

Well, I am home. Let me tell you I used to enjoy air travel, but I hate it so much now. No even the travel part, the part that people refuse to take care of themselves as humans. People are so overweight they can barely breathe or walk through the airport. I would consider that as something rude to say, but since I am a believer that 90 percent of the time it is a personal choice, I don't care. Also, I had some fraudulent credit card charges on my statement this morning, so I will get to spend the remained of the day on the phone with the bank I am sure.

Anyways, New England was beautiful and the games were a great experience, tailgating is pretty fun, almost as good as the Nascar crowd. As far as workouts there we went to globo gym and I had to do press I couldn't remember the numbers so I did 3x3x3 @135, I did this as a super set with pull ups. I then helped coach my buddy on his O-lifts.

Today I forced myself to get up, as it is officially day one of not being an excuse making bitch. I felt stiff from the plane rides so I rowed for 5 minutes and foam rolled my lower body. I then did my back squats 5,3,1 190, 205, 240. I hit five on my last set, I am still struggling somewhere in between HBBS and LBBS and it is throwing me off balance, I may need to send you a video.

To catch up this week I did press as well for my 5,3,1 week I did 105, 120 and 135 with 5 on the last set. I played with a wider grip than normal today, I didn't feel as strong but I think it ill be a little more beneficial in the long run.

For conditioning I did today's off season CFFB wod. 7 rounds of 3 power snatches and 250 m row. I have really spent a lot of time improving bar speed and technique on my O-lifts and refuse to go heavy and sacrifice form, so I scaled today to 95lbs, that was a mistake, I should have started at 135 and scaled down if needed. On a positive note, my power cleans were pretty flawless. I am excited to be back on track with you conditioning wise after this week, and yes we have nowhere to go but up. 

I have a cold :(

So, this weekend I contracted a cold....worked out anyway here's what I did..

Press de-load so I just did 3 sets of 95.  I forgot that  I did push presses on saturday but this reminded me as it flet harder than it should have lol.  The conditioning from CFFB was
5 rounds for reps
20 overhead step ups 20" box with 45#
20 evil wheel roll outs
max reps of strict chinups
Rest 60 seconds between rounds
There was no time component for this workout as it just said to record pullup reps.  I got an abysmal 31.  I have to keep reminding myself that this in only my second week and I have no where to go but up.  Hope you got some good workouts in the great northeast!  Tonight I have de-load deadlift and then 3 rounds of KB snatches 2 pood and handstand push ups.  Wish me luck!

Its a long road....

So, it has begun....I'm in that wierd uncomfortable place of being de-conditioned for the activity that I am pursuing.  I say this because the conditioning workout on friday kicked my tail like no other...
Friday-
This is the beginning of my de-load week so the squats were light, something like 155-195-220 all for 5's.  The conditioning was 8 rounds for time of:
100M shuttle sprint (5-10-15-20)
8 kettlebell swings 70#
4 towell pullups
My time to completion was 15:42 and the pullups killed me, I did a mixture of L-pullups in the beginning, to strap (used the straps of rings) and then kipping for a few rounds at the end just to be done with it lol.

Saturday-
no strength scheduled so I chose to work on my OLY stuff so I took my time and worked up to a heavy single power snatch (175).
Conditioning :
ARAP 10:00 of:
3 push press (185)
5 ball slam 25#  (my heaviest)
finished 8 rounds.

Russian Stim

So, this is my second official day fo follwoing CFFB!  This Russian Stem thing comes up WTF?  OH, well, I am supposed to de-load squat tomorrow so I figured why not get some more squats in before I get to healing so I worked out my 85% off of my current 1RM that I am programming 531 off of (405) which gave me 345.  Next cycle it will be 415! yay!  Anywhoo, I went off of my last 1RM power clean at 235, I have cleaned more but it was caught in a squat.  185 so be it...

Russian Stim
Complete 3 rounds
2 squats @85% of 1RM
rest 2-3 minutes
2 squats @ 85% of 1RM
rest 2-3 minutes
8 power cleans @ 80% of 1rm, take 30 seconds rest between reps
rest 2-3 minutes
8 power cleans @80% of 1rm, take 30 seconds rest between reps
*rest 3-4 minutes between rounds

What can I say, this was an awesome workout!  My body feels so tight.  This is a long one, it was a lot of time under tension if you know what I mean...

Before the DWOD I did my 531 bench, no spotter in the AM so I just hit my minimum reps; 5x195, 3x225, and 1x250.  All pretty easy.  At the end of the day as long as I hit my reps Istill add 5 pounds to my max for the next cyce.  Let's see what tomorrow brings...

before travel

I worked out today in an effort to get all of my lifts in before my trip to Boston. I had a visitor, Ranger Brad came to do morning PT today too. I did deadlift at 245, 280x3 then 315x5, easy pulls but my form got sloppy so I called it.

I did max reps ring dips in between sets. After that we went and sprinted Mountains Edge, wow I'm fat, but making a comeback. No CFFB today so I just did the sprint.

CFFB in the heezy!

Strength: deadlift
155x5
195x5
235x3
295x5
335x3
370x7

Rested for 15 minutes and then did a mutated version of CrossFit Footballs daily WOD due to a bad biceps tendon on my right arm.
5 rounds for reps of:
:30 power snatch 135#
:30 rest
:30 dips
:30 rest
:30 Burpees
:30 rest

Rest 1:00 between rounds. My score was 134 reps. I enjoyed some work capacity work. Looking forward to what comes next...

Not feeling like a winner

Last night I wrote a six page paper from scratch in three hours, I don't really care about the grade because I have a 70 in the class and it's worth 30 points so no matter what I pass. I was pretty proud of myself because I normally drink to accomplish this but I refused my alcoholic urges and powered on and even went to bed at 2030. I woke up at 0530 and felt like a champion, had my pre workout and protein shake.

I warmed up with two minutes of single skips and some pvc pipe movements then two sets of bench with the bar x 5 and one of 135 x 5. I then did 3 x 170, 190 and 215. I was not struggling on the 215 but I didn't want to start knocking them out without a spotter, I may progress slower on bench because of this, but strict press is my measure of upper body strength so I don't care.

The CF football conditioning wod broke me off. In full disclosure I got 88 reps and I did pull ups with 25 and cleans and push press with 24kg kbs. I got broke off Todd. Damn!!!!!

Hows the studying?

Well as you know yesterday was my birthday. I woke up and took the Harley to the oldest bar in NV, it still has the original wooden floors and swinging doors. I felt like a cowboy. I then had homework to do but wasted my day and ate all you can eat sushi and consumed every type of liquor possible.

Today I wok up and my stomach felt like shit, but I promised myself not to miss workouts so I busted out my 2nd week of squats, luckily I started with light weight. Today was 175, 200 and 225x7. I felt like I was going to puke. I did a mix of pull ups and chins and then walked the dogs. I have a six page paper to write from scratch tonight, due at midnight.

After this trip to Boston I think it's time to ease off the sauce for awhile. I am too old for this shit now.

Day 1 of killing FAT Todd!

Ok...Scott, I've had it!  I am loving the squat progress!  Love, love, love it.  As a matter of fact let me catch you up.  As you know when I started this I had a max squat of about 380!  Fuck that!  That is weak. Curently my 1 RM thta I am programming my 5/3/1 is 415!  That means that I have a for sure 35 pounds of progress and my estimated 1RM from my last set on friday (8x345) is 436!Awesome!!!!  The price of that has been a whole lot of hard work.  No issues there but my thighs now measure at 28 inches, so roughly the size of my wifes waist LOL and I tried on my suit saturday and I don't like the snugness of my pants :(  The power belly is too much.  I want my cake and eat it too!  I gotta reduce the waist line!  Here is my plan, I don't want to go "all cardio" onad gay and If at all possible I would love to stay on my progression so I am not doing anything drastic but I will start with my diet.  I plan to be mindfull of what I put into my face and I will try my suit on again on November the 15th for a status check.  With that, i will put a re-emphasis on conditioning.  I for some reason as the squat went up, started talking myself out of it LOL.  Hill sprints are hard!  I am actually flirting with the idea of keeping my lifts the same and swiping the CF Football conditioning WOD's to my owrkout and cll it a day.  That way, I don't have to think about it and I know the results will come for that.  Please advise if you have a bette recommendation.

Today:
1.  Warmed up with 3x15 3D band pull aparts (look those up on youtube by Joe Defranco) awesome for the shoulders
2.  Overhead Press
warmup
5x65
5x80
3x95
Work
5x120
3x140
1+x 155,got 7
drop sets
3x155
3x150
4x140
6x 120
8x115
10x95

Oh yeah, started today with the morning workouts with the MMA champ.  He has a fight on 1 December.  I will record the stuff that we do here, because I know that he won't record it anywhere so I can kind of keep track of what we do.

Warmed up with leg swings (fwd/back), and rugby tyle warmup.
he had to do 50/50, 40/40, 30/30,20/20,10/10 of push ups and leg levers
wrap hands and stretch legs a bit

Mitts:
2x3:00 rounds with :30 break
1-1,2, switch lead leg RH kick, 2
2x3:00/:30 rest
1-1,2, rear leg RH kick, 3, 2
2x3:00/:30 rest
1-1,2, parry right, right RH kick, 3, 2

heavy bag (power work all strikes 100% bad intentions):
3x1:30 with rest 1:1

Ground and pound conditioning
:30 each of mount, right knee mount, left knee mount

Homework:
6x100M sprint with a walk back for rest

phoned it in...

last night's work out was just that...a workout.  As you can tell from the title I just did it, nothing spectacular, nothing to feel great about, it just was.  Last lift of my 3's cycle was bench.  The work looked like this:
105x3
135x5
155x3
185x3
205x3
235x11
During each of my sets and while warming up I did 5 pullups ladders for a grand total of 75.  The take a way from this is that while I normally do chin ups, I had to do them in overhand fashion due to a "hot" left elbow.  I had to put a lot of thought inot my conditioning workout since today is my ME squat day I did not want to have an residual hang over from last nights work.  So I came up with 21-18-15-12-9-6-3 of GHD situps and pushups.  I started the first round and got to 15 or so and started to feel the front of my thighs a bit, so I said this might make me sore so I switched to leg levers on the floor.  Did it in like 6:23 or something.  Gott squat tonight and back to studying.

Getting better

I went to bed at 9:30 last night! I am turning into Todd, up at 5am for some dislocates and a quick row and a few sets of press with the bar, then 5x 90, 105 and 8x120. I then did 25 ring dips, as many sets a necessary to complete 25.

For conditioning today I did 5x100m row and 10 GHD back extensions. I finished with a 500m row with the goal of stay under a 1:50 pace, nothing blistering but I wanted to sweat a little. It has been raining here and is very humid and I love it, as long as it is temporary.

I then spent 15 minutes rolling and stretching my hammies. My current goal is to stick to Wendlers, and improve my mid-line stabilization, as well continuing to improve strength, strength is the priority though.

I am also now a supplementing fool. I bought No Explode, Cell Mass and more whey. I will start the Cell Mass after Boston, but I like the no Explode, not as jittery as I am with Jacked. I also took your advice and had No Explode and protein this morning, I don't digest it fast I may need to wake up a little earlier if I will be doing conditioning in the morning. 

put your programming hat on..

Well Scotty!  Its that time again, its time for you to earn your "notional" money.  Program me some conditioning workouts!  Here is the parameters, as you know I have no need to be random and don't wnat to be all over the place.  I just want to stay with the system that is being worked from the day.  Right now I do
Monday-Press
Tuesday-Deadlift
Thursday-bench press
Friday-squat

Last nite was a rest day..I did 5x3:00 rounds of jumping rope with 1:00 rest in between.  Lets see what you got.

Holla

I've been so lazy since you left.....

Ok, Ive been lazy keeping up with this thing.  Let me see, Monday I did overhead press.  I suck so bad at OH Press that I am now instituting some other protocols to invigorate some growth in these old muscles.  I did my press Monday morning since the boy had a game that evening and I knew I would miss due to that.  I warmed up with the bar for 10, did a set of 5 at 85, then again at 95 and 115 respectively.  My first work set was 120 for 3, 130 for 3 and I finished out with a set of 8 at 145.  Here is where it gets fun.  I thn took about a 30 second break and did another set of 4, then another 4 after another short break using the rest/pause technique.  I then took about a minute or so break and did drop sets stripping of the plates as I worked down the barbell.  If this doesn't work, I dodn't know what will LOL.

As you know, I am starting to invigorate my conditioning program because I was very lopsided on the strength side of things.  This is mainly in regards to getting some body comp stuff taken care of.  I had to make it up on Tuesday.

The lift of the day is deadlift.  I warmed up with 5x 155, 5x 195 and then 3x 235.  Again, I try to do all my sets except for the last one using a double overhand minus the hook grip.  I really like to push my grip strength as it goes.  My first work set was 275x3, and thin I did 315x3.  My last set was 355, I wasn't feeling it  so I just picked a number for top set reps.  I picked 8  and hit it.  It was harder than I thought, but I know to expect this since last week I conditioned pretty hard 5 times. For my "appropriate conditioning" I did 5 rounds for total working time of 5 deadlifts at 275, 10 burpees, and 50 jump rope singles. I took 1 minute rest between rounds.  My times looked like this: 1:04, 1:24 (effed up the jump ropes LOL), 1:08, 1:14, and 1:10. 

I have a question for you; how do you approach conditioning?  In your mind what is appropriate conditioning if you are not training for multi element fitness (crossfit) type event? 

Wow what a return trip

Hey Todd, Miss you and training with you more than ever. My flight out of Norfolk was late and I missed my connecting flight. I then had to fly through DC and LA to get home 5 hours late to find they lost my luggage and my car battery was dead. Needless to say I was to tired to work out yesterday.

Today I did Wendler's week 1 again, I am going to jam it all in like you suggested before I travel next so I can finally be on track again.  Today I did back squat 5x165, 195 and 215. I then did 25 strict pull ups with a 2 second pause at the bottom, it took me four sets to finish that. I then did 3 rounds of 15 GHD sit ups and KBS. I also run the girls around the block a few times in the morning, that is our new warm up.

Question for you. I like working out in the mornings, it means there is always time in my day to train, but do you think it is a problem I don't eat first? Should I wake up even earlier, which it's 0500 now, to eat? Right now I may be so fat it doesn't matter, I have heard both sides of the coin, thoughts?

330x9!

Fiday I squatted 330x9 reps!
my conditioning was 25x155 clean
200 single jump ropw-6:11 (took it easy, stating the conditioning tip again)

Saturday
500 jump rope
5x3:00 ME heavy bag rounds
100 leg levers

Monday
140x8 press

Morning time

Good morning Todd,
Yesterday morning I did Wendlers week 1 for military press. 3x5 ending with 120. I then did 5x12 shoulder press, and 5x10 chins. I re-read Wendler's 5/3/1 and am following his boring but big template. I travel this weekend then again two weeks later, I may just keep repeating week 1 until I get back, what do you think? I think it will be challenging to progress while I am gone that much.

Tonight I will be doing some hill sprints and packing, very exciting. I will also foam roll and stretch which is something I neglect a lot.

Back in the saddle!

Deadlift day!
Warmed up with:
155x5
195x5
235x3

Working sets
255x5
295x5 ( used double overhand grip)
355x8 (supposed to be 335!, I jacked it up lol)
Conditioning:
1/5 mile sandbag hill run! 6:17 this was rough! Felt like I was suffocating. Oh yeah 60# sand bag...
Rest tomorrow

Missing in action....

Shoot far man!!!!  I'm sorry!  I have failed to blog for the last two weeks.  I hope all of our followers aren't pissed!  Oh yeah-I forgot , its just us.  Let me use this one entry to catch you up.  I will be in one fail swoop....
It looks like I left off on deadlift day, that is a little better than I thought LOL.

So as I remember I was in Texas, and we were doing deadlifts yeah...yeah, thats it.
so It was my 3 week of 531 I did 5 reps at 295, 3 reps 335, and my final set I got 9 reps at 345.  Was not proud of that one but whaddya gonna do.  I blame having no belt (on travel).  If I recall correctly, I snatched up to a few heavy singles, did some shrugs and GHD situps.  It was so long ago the details are fuzzy and I am too lazy to walk downstairs and get my book ...

The next was bench press, my phone says my top set was 230 for 11.  Did some pendlay rows, and a boat load of close grip bench at 225.

I returned home that friday so I rested andhad the bright Idea that I would do my whole week 3 of 5/3/1 on saturday and sunday.  It is the heaviest week so I didn't want to miss out and I didn't know if I would have gym access at Bragg.  So on Saturday I did Squats and press and sunday I did deadlift and bench.
Squats I got 12 at 305 for my top set and for press I got 150 for 8.  So, I underestemated the demand that it would take on my body LOL.  On sunday, I woke up and was hating it (sore).  Still determined that I would finish this out, I did the minimum required reps of Deadlift which was 365x1 and bench press, 240x1.  Whew!  Got it in, now any working out that I did on travel was a bonus.

Departed and arrived Monday so it was a rest.  Tuesday, I woke up bright and early and ran 4 sets of 300 yd shuttle sprints.  Had down time from training on Wednesday so I walked across the street to the local World's Gym and did about an hour and a half of accessory work just to keep blood flowing to the muscles.  Warmups are not included as I don't remember them (i was there 1.5 hours).  I did front squats 5x2@225, rack pulls 5x3@315, close grip incline bench press 5x3@205 and finished it our with 4x6-8 dumbell bent rows with 100#.  Oh-yeah i hit thier Muay Thai heavy bag a bit too!

Almost caught up.  Since the week in bragg was supposed to be my de-load week and I onlyworked out once I decided that the de-load was taken care of.  On saturday, I started my 4th 5/3/1 cycle with squats, top set was 12@310.  I rested Sunday and on Monday I hit a two a day workout.  In the morning I did my press 120x5, 135x5, and 140 x12.  I came back that evening and decided that I needed to catch my conditioning back up as I have been excluding it as of late.  I warmed up with my jump ropes (100x 2 foot, 50 each x left and right foot, 100x alternating foot, 100x running in place jump, 100x 2 foot jump).  In between each set I rolled my calfs.  I then did 5 x 3:00 heavy bag rounds going all out!  one minute rest in between rounds and once I was finished I decided that I would cap it all out with a tabata row.  OMG!  I felt like death!  I managed to get 52 calories rowed and 780 Meters.  I think I could do better fresh but it got the job done.  Scott!  There it is!  I have not been as south of VAG as you thought LOL....again deads tonight!!!

Todd??????

O.K. So I am back on schedule for morning workouts. Last night I did some bench 4x10 and dips and tricep extensions, total bodybuilding workout. Today I woke up and took the girls on a 30 minute walk and came back and did 4x10 back squat, some lunges a pull up ladder and some GHD sit ups. I will try and wake up tomorrow and Sunday and stay on schedule and will get back into wendlers after vacations, until then I am just going to lift and workout for fun. I see young Todd doing handstands on FB, where have you been?

Saturday I am riding to the top of Mt. Charleston here, riding is a good workout too you know, you should get a Harley. Ignore the gay bikes an fast forward to the riding.

Morning Sunshine

So last night I got home from work and was exhausted, then I ate ice cream (which I felt today). Anyways the point of the story is I decided it was time to start the morning workouts I discussed so I could stop using work as an excuse for being tired. I went to bed at 10pm (would have been nine but I napped from 6pm to 8pm) and I woke up at 0500 and had a cup of coffee.

Headed to the garage and dead a 5min row and so mobility work. Then I warmed up for DL and got into it I did 5x250, 5x 290 and 5x325. I did not kill it on the last lift because I knew I would be doing my hypertrophy work next and I feel that you told me not to if I was going to do that, am I wrong?

I then did 25 chin ups which took me a about 3 sets, I know I am fat and heavy. I decided if I lift four days a week and hit 25 chins or pull ups each time then I hit my quota of 100.

I followed that with 4x14 single arm rows with 53lbs. I ended with 4x10 good mornings with just the bar, I know, but it took that many too warm my hammies up so I did not got weighted today, looks like I need to stretch......

Tomorrow I will do hill sprints and abs, followed by bench on Thursday and Squat on Friday and a little active recovery on the weekends.

Don't hate the player, hate the game...

On a trip in TX. This is the second one in my history that I don't have to miss my lifts. Hence still being in the game...
Last night was overhead press
Warmed up with 5x65, 5x95, 5x 95
Work was 3x 110, 3x 125, and 3+140 for 10.
After that I did power cleans working up by 20# increments from 135-225. Finished with 3x2@225 and a single at 225. During the workout I hit 5 pullup ladders and finished with skipping some rope
100 2 foot skip
50/50 L and R skip
100 alt foot skip
100 running skip
100 2 foot skip

Deadlifts tonight!

Think of blog post titles is getting hard

Yesterday I did 3x5 bench press and ended at 225lbs. I started Wendlers with my weight pretty low, because I felt like I started to high last time and it ended up working against me. I then did 4x12 bench and tricep extensions.

I followed all that up with tabata sit ups and bag strikes.

I then went out and danced with old ladies and ate like shit. Not sure what I am doing today, but I have to repent for those food sins.

Squatz.....

Tonight was simple....I had to squat 320 for 10. So I did...
Warmed up with fives of 140, 190 and three at 215. My works sets were threes of 250 and 280. My top set was 320x10.
I did some body weight conditioning with 5 rounds of 25 pushups and 30 walking lunges. Topped it off with a couple or three rounds of prowler suicides. The last thing was some abs. There were 4 of us so we did 3 rounds of 15 ball slams and all held planks while one person worked. That is all.

Destiny?

Well Todd, As I told you Sunday I felt like busting out a run so I decided I would run for 45 minutes. Well tonight I wanted to run again and I did, and let me tell you I am fast. I busted out a little over 2 miles in 13 and some change, and I am a fat boy too. I wanted to lift when I came back, but homework won the battle of importance so I may wake up to do so tomorrow or catch up this weekend, who knows?

So as we discussed I want some muscles. I googled Wendler and bodybuilding and found some stuff I like, so I busted out the old Wendler spread sheet and started again. I really backed off the starting weights this time because I feel I started to heavy last time I did this.

 I warmed up on a jog with the girls, came back and did a few sets of press with the bar then went into it. I did 5x5 @ 95, 115, and 125.  I then dropped the weight to 95 and tried for 4x12, well let me tell you that was a shock, I had to drop to 75 on the last set and I still hurt. I then did 4x12 lateral raises with 25 pound dumbells, then barbell curls and preacher curls for 4x12. I have to say starting with strength then finishing with bodybuilding stuff made me feel good. I will stick with this program on days I lift and keep running and sprinting. You told me and I read in strength villain to know your goal or training is useless. I want to be big and strong, why did I ever let Crossfit brainwash me into thinking achieving your goals is bad? The best part is I started having fun in the gym again.

thanks for the advice and understanding I dont want to be a crossfit whore anymore.

Stella got her groove back...

3x10 green band pull a parts
2x1,2,3,4,5 pull up ladder
Bench press
5x105, 5x135, 3x155
5x165
5x190
13x220

Pendlay/bent row superset
165x6, 90 (DB) x8-10

Abs superset for 3 rounds
20x wall ball sit-up 14#
30x leg lever

Jump rope
100x2 foot single
50 ea. l/r single
100x alternate foot single

Feelin' good, like a hard day should!

Got a lot done last night.
warmed up with my normal 3 sets of 15 band pull aparts.  while doing that, i was knocking out my 1,2,3,4,5 pullup/chinup ladders.  Basically I would do a set of pull apart and then hit a full ladder etc.  I managed to get 3 ladders complete before I started pulling on the bar.  Today was my deadlift day, I will let you in on a little secret...I was a little nervous today.  I have continually set my rep records so high that in order to beat it I have to continually add reps, oh by the way, the weight keeps getting heavier.  I guess that is the point.  I warmed up with a set of 5 at 155, and then I hit a set of 5 at 190 with my final warmup set of 3 at 230.  I do have to say that the bar is feeling really light!  they all felt like 135!  Again, I mixed in a pullup ladder in there and then started my worksets.  I keep my grip at double overhand with no hook grip to work on hand strength until the final set.  My first work set was  250 for an easy 5.  I thne loaded the bar to 285 for 5.  After a good rest the bar was loaded to 325 for my all out set.  I had to beat 12 for this one.  I finished with 13, so now my next rep record is 14!  Do you see what I mean.  After that set I recorded my score and had another ladder or two to finish so I knocked that out.  While unloading the bar I left it at 225 and figured that I would hit some stiff legged deadlifts.  During my first set I liked the demand on my grip so I figured why not hammer it home with some shrugs too.  I did three sets of 5 SDL+10 shrugs which felt good.  Can't let the midline go so I did 100 leg levers (leg lifts) in 3 sets (50,40,10).  All in all good workout!

We Will! Never Forget!

Wow Scott, When I reflect on 9-11-01 there are a lot of emeotions that come to light.  First I feel sad!  Very sad, for all the families that experienced loss and me being a father for all of the children that do not have living fathers or mothers due to this act of terrorism.  We have spoke of it before, I think therin allowed me not to view our adversaries as human beings...It is and always be personal....Watching the video did give me a sense of pride that we were able to do a part, maybe a small part; but a contribution none the less to eleminate their way of life.  As President Bush said "We will not Falter" and that is as true now as it was then.  God bless the USA!  God bless our men and woman doing it every day!  A quote from your upcoming book goes something like this "for god and country, Geronimo"

I know the above paragraph is jumbled and unclear but you know what I mean...last night's workout was overhead press.  As I said before, I kinda dumbed down my press a bit since it is so horrible.  I figured I may as well start all over to get some good volume and stress to it so that it may grow like the rest of my lifts.
I warmed up with 10 at 95#.  Again I was hurried because I had a client coming and a football game after so I couldve rested more but whatever.  My first work set was 5 at 110, the second was at 120 for 5 and my top set was 135 for as many as possible.  I hit 13 with that one.  I'm OK with it as I know there is room to grow and will pay divedends in the end.  Oh yeah, don't let me forget I warmed up with band pull aparts.  I am sticking with a balance for the smaller musculature of the shoulder and back to keep this "bad shoulder" as healthy as possible.  For accessory work was mostly tricep centric, I did 3 sets of close grip bench for 10x135, 8x155, and 7x175.  I know the weights seem random but I used the weight that were on the bar for D's bench press.  That is mostly it, I haqd deadlifts tonight so I will be having a longer and harder workout tonight.  I'll do dome kicking too.

In another note Todd had a pretty good game!  He did his part; managed to put the D-lineman on his ass at least 3 or 4 times that I can remeber.  Had him so pissed off that his teamates had to hold him back from trying to rush todd LOL! 

Never Forget

Well Todd...... today we remember a day that had changed all of our lives forever. RIP to all our lost brothers and sisters............. I really get sad today and as much as I always talk shit, the news almost makes me tear up as they read the names of those we have lost.

I am currently reading two books, but once I finish No Easy Day is next. I am excited to read it. Yesterday I was surprisingly sore from my long run the night before. I guess if you don't do it often it can make you hurt. I looked at a Wendler cycle that has a body building twist I may make the switch. I really want some size right now and that makes sense.

Yesterday I did 4x10 back squat at 225. then 4x10 bent rows at 165. then 4x10 evil wheels, man those hurt after hitting the GHD.

Keep the motor runnin'

No easy day was a great book!  Read it Scott!

My last real workout was Friday, It was my squat day, and I had a client coming over so didn't have time for much else.

Warmed up with 45x10, 5x140, 5x180, and 3x215

My work sets were 5x230, 5x265 and then 5+ at 300.  I met my goal and set a PR at 12!

Saturday, I woke up and coached Holly through her max effort stuff and then we celebrated the boy's Birthday!!!!

I did a small workout of 3x3:00 jump ropeand some bag work.

Still got a motor

I took a few days off, kinda. I had to help everyone I know in Las Vegas move the last few weeks, or at least it seems that way. Minimum alcohol intake this weekend was a good idea. Last night I felt like running just to see if I could still put some miles on without dying. I am not sure what distance I ran, but I ran for 45 minutes. My goal was to run to my brothers and back, but I made it to his house in 15 minutes so I kept on moving. I still feel pretty fast on distance runs.

I came back and did a few sets of max reps GHD sit ups and stretched. Got up to walk the dogs today and I am a little sore. I think I am going to continue my strength training and conditioning, but I also want to add one body building exercise a day? 3x10 to get a little more size, women like size! What do you think?

I don't want this too be me :)

Better late than never...

Ok so, Wednesday was supposed to be off but I decided to do hill sprints. I completed 10 sprints with a 40# weight vest. The sprints were measured at 75 yds. Thursday was meet the teacher night, Todd said he gets a JROTC ribbon if we came so we did. I like all his classes, he is taking guitar! When we got home we benched, I just finished my Deload week up so it was light. I forgot the weights.

On Friday night I had a "client" coming over so I had to get in quick to squat. This is the start of my 3rd cycle of 5/3/1. I warmed up with the 5/3/1 app suggested weights lol (140,180,215). My first set was 220 for 5, the second was 265 for 5. The last set was 300 which I got for 12, that would be another PR!
Todd had missed a workout this week so he had to make up squats and deads. The boy is strong! He squatted 220 for 12 and deadlifted 250 for 14! Fuck, shit, hot damn!!! Turns 15 today!!!! Hit us back Scott!

I hate evil wheels

Well I drank entirely way to much this weekend and felt it on Tuesday. I did 5x2 power cleans at 205, not heavy but I moved too slow and technique was sloppy, and I smelled like Crown. I then did 3x3 clean pulls at 245 and then 3x5 back squat at the same. The platform is a much better surface than the cement was. I can't wait to add the rubber this payday.

Tonight was a short conditioning night. I did five rounds of 15 push ups and 10 evil wheels. Those F'n evil wheels really make push ups hard and I am sure I will want to rip my abs off tomorrow.

I am back on the diet for 2 days strong now and am going to try really hard not to hit the booze for while, I always fail on that one. Tomorrow I am back to snatching again and front squats. OOOOOhhhhh yeah.

Todd, is this your range partner?

Deload weeks suck!

Ok, I got three to put in.  On saturday, Holly had her team training on post at Cunningham so I decided that I could use this opportuinty to get some hill sprints in on a large hill on the "Engineer trail".  It is one of those running trails that have the exercise or I could say "crossfit" stations on it (since CF is only exercise anywhoo :)".  I did that, ran 10x100m sprints up a rather steep incline.

Monday was a very busy day at the casa, had three outside personnel come in to work out, it ran the gamut from MMA to starting strength style with a 5/3/1 thrown in for good measure.  I really only had a chance to get my deload presses in.  I did 5x65, 5x80, and 5x100.  I made up for it this morning!

This morning was deload deadlift day.  I actually did the recommended warm ups to get some volume in.  The work out wa set up like this.
A.  3x15 back extensions for warm up
B.  Deadlift 3x5@ 150
5x150
5x185
5x225

C.  5 sets of 1,2,3,4,5 ladder of pullups (overhand grip)
D.  3x400M sprint

Initially planned for a total of 4 sprints but I felt a little tweak in my left calf, so I decided to use the time to roll out a bit. 

All about the business!

Warmed up with 3x20 band pull aparts...
Bench press is the lift of the day so I warmed up like this, 5x100, 5x125, 3x 150.

Work sets were:
5x195
3x215
1+ x 240.  Iset a new PR at this weight with 10.  Happy there :)

Since I did pullups on monday (verticle pull), I did elevated ring rows (horizontal pull) on thursday for 4 sets of 5,4,3,2,1 ladders.  I figured out that a 1-5 ladder is 15 reps and if I do that 5 times, I will hit my goal of 75 reps in a workout so I think I will do my reps that way with pullups as well.  I have worked myself up to sets of 9 but it is getting tough and I can only hold it for 3-4 sets right now, so I think this way I will be able to sneak up on it more comfortably than taking such long rests.  You should try it :)

I added a little upper body conditioning workout to hammer home some volume and it was tougher than I thought, was not able to go unbroken.

6 rounds for time
5 floor wipers with 135# (L and R equals 1)
10 push ups (close)
6:52

Finisher:  ME plank hold...2:00

Start my deload week today, necessary  but makes me sad....

Blahh

Tired and busy, will update full on soon. Nothing impressive, I feel a little bit out of energy. I sleep plenty, do you think bigger meals can help? Is four lifts a day to much volume? Do I just need to adjust to this from crossfit? Power snatch at 135 3x3 hang power clean at 175 3x3 deadlift 3x5 345, good mornings @ 95 yesterday. I am sore everywere, it makes me happy, I just don't know where my energy went? Suggestions?

the good, the bad, and the ugly...

Hahaha....that video is just for some giggles hehe.  I was not that bad, but let me just say it now....last night was deadlift day!!!!!

I'm making a concerted effort to use bands for warmups now a days to actually get some rehab/prehab going so I started with 3 sets of 20 banded good mornings.  Moved right in to my deadlift warmups.  It looked like this 5x155, 5x185, 3x225.  Since you know I am following 5/3/1 this is week 3 of cycle 2.  the first work set was 5x280, the next set was 3x315 and my top set was 1 or more of 355.  I got a PR set of 9!  Pretty stoked about that.  I checked my 1RM estimate and it shows me at about 455.  i know those things aren't that accurate it is usually 10 pounds off in one direction or the other but it is good to know considering my max was stalled for the longest.  After the deads, I moved to power cleans for 5 sets of 3.  Now bear with me.  My linear progression topped out at 215.  Now this frusterates me becuase during Outlaw I was routinely power cleaning around 235, but not for that volume.  The last time I power cleaned it wa first thing in the morning and my timing was off and Like I said I could not complete all 5 sets at 215 without a miss so I decided to reset my power clean.  So I took 20 off the bar and hit 195 for 5 sets of 3 and will try to nudge it up.  Waht do you think about that Scott?

After that I did 3 sets of 25 abwheel (evil wheel) roll outs and called it a night.  Help me out on the cleans, I am perplexed because my pulls are sky rocketing etc....