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.