Laziness

Laziness is the biggest enemy of mankind. Due to it many people are not able to achieve those heights in life what they can otherwise achieve. I know many people who have the great potential, however due to their laziness they have remained failed in their life. They only want to achieve everything in minutes or without efforts. They want to be rich by only dreaming and not doing any concrete efforts for it. There life is not in their control rather they are in the control of life. They only wait for miracles to happen. Most of the time nothing happens and they feel betrayed by life.

Main problem is that they are losing their talent with the time. What they can have achieved by using their talent is lost by them. They become burdens on others and at some times others also say no to them. It is better not to reach these situations in life. We should never run from taking difficulties in life. There is never been any substitute for hard work. Hard work help us is making our skills more strong. We only require right direction with the right dose of hard work. Otherwise laziness will spoil everything of us and make us weak to face the difficulties in life.

There are lots of live story present to use in daily life where people regret for what they have not achieved in their early life. It is always advisable to done the jobs at an appropriate time. Life gives us very few chances and at certain time and once they are lost are lost for ever. There this is my advice and personal experience to come up above laziness and perform the jobs meant for us.

Tuesday March 24th

Sergio Oliva

Run 600
50 air squat
MetCon:
tire pull
12 burpee
tire drag
12 kbs
12 bslam
tire pull+45
12 burpee
tire drag+45
12 kbs
12 bslam

13:06 PR

Strength:
BS 135x10, 225x5, 312x12, 365x5,385x5,405x5,425x4 Total Volume - 13,730
BP 135x15, 225x12, 275x5, 295x5, 305x5, 315x4 Total Volume - 10,410
HPC 135x12, 205x5, 215x5, 225x5, 235x4 Total Volume - 5,510

Total Volume - 29,650

Saturday March 21st

Run 600
50 Air Squat

5 Rounds:
5 Walking Lunges @ 195
5 BP @ 245+chains

then

Wide Grip Shrugs 5x5 @ 365

Friday March 20

Rest Day

Thursday March 19th

Run 600
50 Air Squat
5 Rounds:
5 Narrow Stance High Bar BS
135x10,225x12,315x5,5,5,5,5
5 GHR+blue band
6,6,6,6,6
5 Inc DBP
70x12,105x12,120x5,4,3,3,5

GM 135x5,5,5
GHD SitUp +40 5,5,5
Log Inc Press + chains 22

Wednesday March 18th

run 600

deadlift
135 x 10
225 x 12
335 x 5
385 x 5
435 x 5
485 x 5

military press
135 x 12
185 x 5
195 x 5, 5, 4+1 forced,

chin-ups
BW x 12
BW +1.5 pood x 5
BW + 35 x 5, 4, 4, 3

Thursday March 19th

run 600
50 air squat

5 rounds:
narrow stance high bar BS
135x10,225x5,315x5,5,5,5,5
ghr+blue band
6,6,6,6,6
IncDB
70x12,105x12,120x5x4x4x3x5

then

GM 135x5,5,5
GHD situp +40 5,5,5

Log Inc+chains 22

Tuesday March 18th

Run 600
5o Air Squats
Tire Pull 10 burpee Tire Drag 10 KBS 10 BSlam
Tire Pull+45 10 Burpee Tire Drag+45 10 KBS 10 BSlam

14:00

BS 135x10, 225x5, 315x12,405x5x5 slightly narrow stance
PC 135x10,225x5x5
BP 135x15,225x12,315x4,295x5,5,4,4,245x12

Thursday March 12th

Back when raw benching was en vogue, and spotters had rad hair cuts...

ran 600
100 air squat

4 rounds of:
TGU+2press 2/@35
10 HSPU
15 Ring Dips

19:50

AMAP in 5 min of elevated push-up
95
then 5 more to finish 100
and then 25 regular

Wednesday March 11th

I need to increase my "core" strength in order to be as solid in my FS as Dabaya.









run 600

30-20-10 of:
KBS
BallSlam
GHD Sit-Up

SC
185x5,235x5,255x5,275x5

RopeC
52 in 2:30

Legs had no pop in 3rd and 4th set. Need to wok more on explosiveness and speed.


7:30
5 eggs (5)
1 oz sausage (1)
2 c spinach [.33]
1.5 c grapes [3]
1 banana [3]
1 T canola oil {9}
3 T cream {10}
6 FO

P- 6
C- 6.33
F- 19

1:00
3 c milk (3)[3]
.25 c protein (3)
2 bananas [6]
1 c strawberries [1]

P- 6
C- 10
F- na

3:30
2 eggs (2)
4 oz bison (4)
2 c spinach [.33]
1 banana [3]
1 c grapes [.66]
2 T canola oil {18}
3 T cream {10}

P- 6
C- 4
F- 28

7:30
12 oz chili (12)
.5 c grapes [1]
1 c broccoli [1]

P- 12
C- 2
F- na

Tuesday March 10th

Rest

7:30
5 eggs (5)
2 oz sausage (2)
2 c spinach [.33]
1 c grapes [2]
1 c strawberries [1]
1 T canola oil {9}
3 T cream {10}
6 FO

P- 7
C- 3.33
F- 19

11:30
2 eggs (2)
.5 c grapes [1]
.5 banana [1.5]
2 T cream {7}
1 T canola oil {9}

P- 2
C- 2.5
F- 16

2:30
4 oz salmon (4)
5 eggs (5)
2 c spinach [.33]
.5 c grapes [1]
.5 banana [1.5]
2 T cream {7}
2 T almond butter {13}

P- 9
C- 3
F- 13

5:00
10 grapes
4 nuts

8:00
10 oz bison (10)
1 c broccoli [1]
2 slices cantalope [1]

P- 10
C- 2
F- na

10:00
1 apple [1]
3 T cream [10]
6 FO

P- na
C- 1
F- 10


Daily Totals

P- 28
C- 11.83
F- 58

Monday March 9th

Passionate people doing what they love. That's what life is all about.



run 600

21-15-9
Thruster @ 135
Pull-Up

5:19 PR

then:

BS 315x3,365x3,415x3,465x3PR
10-7-4 @ 315
BP 8x3 @ 215+8 chains
IncDBP 10-7-2-2 @ 105
Elevated Push-Up 25-10-10-7



7:30
5 eggs (5)
1 oz sausage (1)
2 c spinach [.33]
1 c fruit [2]
1 banana [1]
1 T canola oil {9}
3 T cream {10}
6 FO

P- 6
C- 3.33
F- 19

1:30
3 c milk (3) [3]
.25 c protein (3)
3 bananas [9]
1 c strawberries [1]

P- 6
C- 13
F- na

4:00
4 oz salmon (4)
5 eggs (5)
1 c broccoli [1]
1 c spinach [.33]
2 c grapes [2]
1 T almond butter {3}
1 T canola oil {9}
6 FO

P- 9
C- 3.33
F- 12

8:00
5 oz chicken sausage (5)
2 green peppers [.66]
.5 c grapes [1]
1 T canola oil {9}
6 FO

P- 5
C- 1.66
F- 9

10:00
2 eggs (2)
1 oz turkey (1)
1 apple [1]
.66 peach [.66]
4 T cream {13}
1 T canola oil {9}
6 FO

P- 3
C- 2.66
F- 22

Daily Total
P- 29
C- 24
F- 62

Sunday March 8th

I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.- Michael Jordan

Rest Day

9:00
5 eggs (5)
2 slices turkey bacon (1)
2 c spinach [.33]
1 c mixed fruit [2]
1 banana [3]
2 T almond butter {6}
1 T canola oil {9}
6 FO

P- 6
C- 5.33
F- 15

1:00
6 oz bison (6)
4 eggs (4)
1 c sauerkraut [1]
1 c broccoli [1]
1 T cashew butter [1]{3}
1 T almond butter {3}
1 T canola oil {9}
6 FO

P- 10
C- 3
F- 15

3:30
2 eggs (2)
1 peach [1]
2 T almond butter {6}

P- 2
C- 1
F- 6

7:30
2 c spaghetti squash [2]
8 oz beef (8)
1 c steamed spinach [1]
1 c grapes [2]
6 FO

P- 8
C- 5
F- na

Saturday March 7th

Rest Day

8:00
5 eggs (5)
4 sausage links (1)
2 c spinach [.33]
1 c grapes [2]
1 banana [3]
3 T cream {10}
1 T canola oil {9}
6 FO

P- 6
C- 5.33
F- 19

10:00
1 T almond butter {3}
10 grapes [.33]

P- na
C- .33
F- 3

12:00
6 oz bison (6)
1 c broccoli [1]
1 c sauerkraut [1]
1 T almond butter {3}
1 T canola oil {9}
6 FO

P- 6
C- 2
F- 12

7:00
12 oz beef (12)
1 c asparagus [1]
1 c steamed spinach [1]
1 c grapes [1]
.33 c mushrooms [.33]
6 FO

P- 12
C- 3.33
F- na


9:30
1 apple [1]
1 peach [1]
3 T cream {10}
2 T almond butter {6}
6 FO

P- na
C- 2
F- 16

Daily total

P- 24
C- 13
F- 50

Friday March 6th

run 600m

3 rounds of:
12 Snatch @ 135
16 Fat Grip Pull-Up
25 GHD Sit-Up

26:05

FS 135x5,225x3,315x5,335x5,355x5pr

Rev Hyper 30 @ bw, 30 @10#, 30 @ 10#

CGPull 225x5,275x5,275x5

1:05 work time.

FS were tough. Really had to gut it out on the fourth and fifth rep of the last set. Need more work on "core" strength. Rev hypers felt best they ever have. No sciatic pain, felt like they were making me stronger. I am going to increase my assistance exercises, and rotate through DL, Tire Work, and Zerchers, and GM. This way I will only pull deads once every three to four weeks. I think this will allow for more adequit recovery of my back. Now, about four hours later my legs are really fatigued. I love that feeling, the feeling that you did something to improve yourself.



7:30
5 eggs (5)
3 sausage links (1)
2 c spinach [.33]
1 c grapes [2]
.25 c blueberries [.5]
.5 c strawberries [.5]
3 T cream {10)
1 T canola oil {9}
6 FO

P- 6
C- 3.33
F- 19

12:30
Post Workout
2 Bananas [6]
1 Sweetpotato [3]
1 c strawberries [1]
.5 c applesauce [1]
3 c milk (3)[3]
.25 c protein (3)

P- 6
C- 14
F- na

3:30
8 oz bison (8)
1 c mix veg [1]
1 c grapes [2]
2 T almond butter {6)
1 T canola oil {9}
6 FO

P- 8
C- 3
F- 15

7:00
5 oz pork (5)
1 sweetpotato [3]
1 c spinach
1 c broccoli [1]
9 olives {3}
2 T almond butter {6}

P- 5
C- 4
F- 9

10:00
5 eggs (5)
.5 c grapes [1]
2 T almond butter {6}
1 T canola oil {9}

P- 5
C- 1
F- 15

Daily totals

P- 30
C- 25.33
F- 58

Wednesday March 4th

This is Aggie. A 3 year old male who needs a great home. He loves to play ball, frisbee, and watch you workout. Post to comments if you think you may have a home for him. Thank you for your help.


Rest Day

Thank Goodness...

Yesterday totals left me low on carbs for the day, and high on protein. I was hella lean this morning, which is great, but will play havoc on my performance should I continue in this manner. I will try to step up my carb intake today and hit about 25 on both this and protein. Fats around 30 was ok. Before stepping them up I want to get carbs were they should be.

10:00am
5 eggs (5)
2 oz pork sausage (2)
2 c spinach [.5]
1.5 c grapes [3]
1 c strawberries [1]
3 T cream {10}
1 T almond butter {3}
6 FO

P- 7
C- 4.5
F- 13

2:30
6 oz beef (6)
2 c cauliflower [1]
1.5 c grapes [1.5]
18 olives {6}
2 T almond butter {6}
1 t olive oil {3)

P- 6
C- 2.5
F- 15

4:30
4 oz tuna salad (4)
2 T almond butter {6}
1 T olive oil {9}

P- 4
C- na
F- 15

10:00
2.5 eggs (2.5)
.5 oz pork sausage (.5)
1 c spinach [.25]
1 peach [1]
3 T cream {10}

P- 3
C- 1.25
F- 10

Daily total

P- 20
C- 8.25
F- 53

Tuesday March 3rd

There's only one Pudzianowski... is Derek Poundstone Next?


run 600m

3 rounds of:
5 SC 225,245,265
10 burpees
20 pullups
3 min, 2rest, 3.5min, 2 rest, 5min11sec

then:
DL 315x5, 405x5, 455x5

DB row 120x2x2
GHD Sit-up 15, +10# 15, +10# 15
Farmer Walk 4 lengths

This workout took a lot out of me. I am exhausted. My legs are shot. Tomorrow is looking like an enjoyable day off.


7:30am
5 eggs (5)
2 oz pork sausage (2)
2 c spinach [.5]
1.5 c grapes [3]
1 c strawberries [1]
3 tbsp cream {10}
1 tbsp almond butter {3}
6 FO

P- 7
C- 4.5
F- 13

2:00pm
3 c milk (3)[3]
.5 c protein (5)
1 banana [2]
1.5 c strawberries [1.5]
1 sweetpotato [3]

P- 8
C- 9.5
F- na

4:30pm
2.5 eggs (2.5)
.5 oz pork sausage (.5)
1 c spinach [.25]
1.5 c grapes [3]
6 olives {2}
1 tsp olive oil {3}

P- 3
C- 3.25
F- 5

7:30pm
11 oz beef (11)
1.5 c calabeza [1]
.5 c green beans [.5]
.25 c mushrooms [0]
1 tsp olive oil {3}
1 peach [1]
6 FO

P- 11
C- 2.5
F- 3

10:00pm
1 peach [1]
.5 c grapes [1]
4 tbsp cream {12}

P- na
C- 2
F- 12

Daily total
P- 29
C- 21.75
F- 33

Monday March 2nd

"That which we persist in doing becomes easier for us to do; not that the nature of the thing itself is changed, but that our power to do is increased."-Ralph Waldo Emerson

run 400m warm up

then:

"Helen"
3 rounds of:
400m run
21 KBS (2 pood)
12 pull-up

wearing 10# vest

14:21

No PR but hard as hell!

then:

BS 315x5, 405x5, 445x5
BP 315x5, 335x3, 315x5
HSPU 12,6,6,7-2-2

total wo time 1:22

11:30
3 c milk
.5 c protein
1 c strawberries
2 bananas
1 peach

1:00
3 oz chicken salad
2 tbsp almond butter

3:30
3 oz salmon patty
6 eggs
1 c spinach
45 grapes
1 c milk
9 olives

7:30
6 oz steak
3 oz chicken
1 c green beans
2.5 tbsp almond butter
1.5 c sweetpotato cauliflower

10:00

Sunday March 1st

"The glory of friendship is not the outstretched hand, nor the kindly smile, nor the joy of companionship; it is the spiritual inspiration that comes to one when he discovers that someone else believes in him and is willing to trust him with his friendship."-Ralph Waldo Emerson

Rest Day

Friday February 28th

"Why is rope climb so hard?"-Me

Run 600m
Then:

Log C&P @ +100 (heavy)
1 clean 1 press, 1 clean 2 press, 1 clean 3 press X 5 sets
Snatch Pulls @ 295 5x5

Then:

2 rounds:
Overhead Walk @ 135 for 150m
6 tire flip
20 tire sit-up
1 rope climb

10:00am
4 eggs
3 oz ground bison
2 bananas
6 strawberries
.5 cup tapioca
3 c milk

1:30pm
6 eggs
2 oz pork sausage
1 c spinach
.5 sweet potato
2 tbsp cream
1.5 tbsp peanutbutter
6 FO

Thursday February 26th

Rest Day

Wednesday February 25th

Dexter Jackson, current Mr. O. A world class physique for sure. Can CrossFit get you to this? "The Creator has not given you a longing to do that which you have no ability to do."-Orison Swett Marden



run 600m
then:
30-20-10 of
Pull-Up
BW BP @ 225
Ring Dip
SDHP
HSPU

40:21

Needed to let legs rest after low caloric day on Tuesday. Upper body is spent. Need to figure out eating plan to maintain energy throughout the day, AND the week. More sleep would help, but what are you gonna do? I like the constant variation, but I need structure as well. Maybe a blend of variation and over two weeks, but a set rotation during that time. I am going to experiment with this over the next month or so and see what happens.
Got DEXA scan and BD is good, BF 7.3, blood tests show Cholesterol levels normal and T are high end of normal. Test again in 3 months.

12:00pm
3 c whole milk (3)
.5 c protein (5)
1 c strawberries (1)
2 bananas (4)


2:00pm
6 eggs
2 sausage links
2 c broccoli
.25 c salsa
2 tbsp almond butter
1 tbsp cashew butter
6 FO

4:30pm
3 HB eggs
1 tbsp almond butter
1 peach

8:30pm
10 oz ground bison
1 c asparagus
1 cup steamed spinach
.5 c calabeza
1 tbsp almond butter

10:00pm
1 apple
.5 c strawberries
1 tbsp almond butter
6 FO

Tuesday February 24th

Rest Day






8:00am
6 eggs
2 oz pork sausage
2 c spinach
1 c mixed fruit
.25 c cream
6 FO
3 tbsp almond butter

1:30pm
6 eggs
3 oz chicken
1 c spinach
30 grapes
6 FO
2 tbsp almond butter
1 tbsp cashew butter

8:00pm
8 oz chicken sausage
1 green pepper
.5 c tomato puree
1.5 bananas
1 tbsp cream
2 tbsp almond butter

Monday February 23rd

run 600m
then: for time
400m run
30 box jump
30 pull ups
400m run
20 box jump
20 pull ups
400m run
10 box jump
10 pull ups

21:10

then:
SC 235x5,245x5,255x5 5 min rest between
BS 315x3,365x3,405x3,445x3


8:00am
6 eggs
2 oz turkey sausage
2 c spinach
2 c mixed fruit
.25 c cream
6 FO
2 tbsp almond butter

12:30pm
3 c whole milk
.5 c protein
2 bananas
1 c strawberries

3:00pm
14 oz mackeral
1 c cabbage
1.5 apple
1 c strawberries
3 tbsp almond butter
6 FO

7:00pm
10 oz chicken
1 c sweet potato&cauliflower
2 c mixed veggies
15 grapes
1 tbsp almond butter
1 tbsp cashew butter
6 FO

10:00pm
3 hardboiled eggs
30 grapes
2 tbsp almond butter
6 FO

Sunday February 22nd

run 600m
then:
C&P 5x185 too heavy, 5x175,5x180 2 min rest between
1x185,1x190,1x195,1x200,1x205,1x210 no rest between under 5 min
PS 5x135,5x140,5x145 2 min rest
1x150,1x155,1x160,1x160,1x165,1x170,1x175 no rest between under 5 min
PC&J
5x215,5x220 too heavy, drop back to 5x215 2 min rest between
1x225,1x230,1x235,1x240,1x245,1x250
then:
SDHP
185 x 10-7-4 30 sec between

10:00 am
3 c whole milk
.5 c protein
2 bananas
2 peaches
.5 c tapioca

1:00pm
10 oz. bison
3 c mixed veggies
6 FO
35 grapes
2 tbsp almond butter
2 tbsp cashew butter

6:30pm
6 oz pork chop
1.5 c mashed sweet potato&cauliflower
2 c steamed spinach
6 FO
3 tbsp almond butter

10:30pm
6 eggs
1 peach
.5 c strawberries
.25 c cream
2 tbsp almond buter
5 FO

Saturday February 21st

I don't remember which days I did these workouts, but this will get me up to date on the blog, so here goes:

workout #1

For time:
45 Tuck Jumps
225 pound Squat clean, 45 reps
45 Ring Dips
45 Tuck Jumps

16:38

Workout #2

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
135 pound Thruster
Pull-ups

5:21 (PR by 1:33!)

then:

Shoulder Press

185x5,205x5,205x3

Workout #3

FS 5x5 @ 315

Workout #4

8-6-4 of:

Power Cleans

Shoulder Press

Front Squat @ 225

Bench @ 275

19:45

then 2 hours later

Snatch Grip pulls

5x5 @ 295

Log Clean&Jerk

5x5 @ +50,+70,+120,+120,+120

SDHP

10-7-4 @ 185 with 30 sec in between

this was the best day of working out ever!!!

Workout #4

Tire pull down and back

21 KBS @ 2 pood

12 pullups

Tire pull down and back + 45

21 KBS @ 2 pood

12 pullups

Tire pull down and back + 90

21 KBS @ 2 pood

12 pullups

then:

HealthLift

405x3,455x3,495xfail,475x3

then:

3 rounds of:

8 lunges/ @ 185

8 GHR + blue band

I will workout 5 times in the next 7 days.

Monday February 9th

Someday...
wod:

run 600m
then:
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 135 pounds, 21 reps
Pull-ups 15 reps

4 rounds

then:
Health Lift
225x5,315x5,405x5,450x5x2

Saturday February 7th

Being strong is one thing. Making it look easy...well, that's just freaky strong. Superhuman Ryan Kennelly punches up 600 raw twice.
wod:

5x5 BB Bench
275,295,315,335,345x3,345x3

5x5 Push Jerk
185,205,215,225,245xf,225

5x5 DB Bench
120,120,120,120,120

Felt really tired before workout. Not enough sleep. Fasting is great, but fasting without enough sleep is no good.

Friday February 6th

Our gym rocks!










wod:

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

35:31

Didn't break any of the swings.

Wednesday February 4th

Zhang Guozheng is so strong.

wod:
run 600

Back Squat 5-5-5-5-5 reps
365,385,405,405,405

GHR + monster-mini band
3 x 8
Walking Lunges
3 x 5/leg @ 185

Tuesday February 3rd

Mariusz Pudzianowski is all about power.

wod:
run 600
then
30 Muscle-ups for time

16:38

then

5x5 shoulder press
185,205,215,225x3,215

Monday February 2nd

I like lifting weight much more than metcon, but the latter certainly helps push me towards the physique goals I am after.

wod:

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

did the wall ball, then the box jumps

23:52

Thursday January 29th

This picture shows what its all about. Looking within one's self to find the will to forge onward.


wod:

run 600

Then:
6 rounds of:
100m tire drag
12 burpees
exhausted at this point, so rested 10 min

Then:
"Elisabeth" taken up a notch...
21-15-9 of:
Squat Clean & Jerk @ 225lbs
Muscle ups

42:38

I was spent. One of the hardest...longest workouts. Very heavy.

Wednesday January 27th

Rest Day

This is a photo of bodybuilding legend Bill Pearl. My Dad gave me a copy of Bill Pearl's Getting Stronger when I was about 13 years old. This book really set me forth on the path I have been pursuing for the past 19 years. I love the iron game, what it does to you. How you feel when you are really in the zone, making yourself better, stronger... it is something that you can't really explain to another. It is different for each individual. But, I imagine in some ways it has to be the same. That's why there exists a bond between those involved in the sport. Something unsaid, but understood between those who have it in them to push themselves beyond the ordinary, not for the approval of others, but for approval of one's self.
Thank you Dad for giving me the gift that became my passion.

Tuesday January 27th

wod:

5 rounds of:

8 x log clean & press

6 x stone front squat











1 x cement bottle farmer's walk

11 x burpees

42:09

This was a really fun workout. Hard...but fun.

Monday January 27th

Rest Day:
Dave Tate is wise...

Sunday January 25th

She obviously does not slack on her lunges.

wod:

run 600
then:
5 rounds of:
20 walking lunges @ 135
21 burpees

19:21

My legs are shot. Have not done lunges in a while...50 per leg @ 135... i'll pay for my lack of consistency in this exercise.

Saturday January 24th

wod:

Run 600m
then:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

then:
34 burpees to catch up on the burpee challenge

then:
7 rounds of:

1 rack ohs @ 245
2 box jump + 10lb vest

then:

8 rounds of:

2 cgbp @ 315
2 x push ups

It didn't seem like my legs would be tired, but as the day goes on they get more and more fatigued. The cgbp felt heavy...hopefully my strength experiment won't be a waste of time.

Friday January 23rd

Nothing can bring you peace but yourself.
Ralph Waldo Emerson

Rest Day

Thursday January 22nd

Rest Day


What we leave behind is not engraved in stone monuments but woven into the lives of others.
Pericles

Wednesday January 21st

wod:

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
315 pound Deadlift, 15 reps

40:31

This is the first time I have done this workout and it was tough. The better crossfitters complete it in the low 20's...obviously I have some work to do.

January 20th 2009

wod:

6 rounds:
OHS x 3 @ 195
Box Jump x 3 @ bw
Then
5 rounds:
CGBP x 4 @ 275
X-pushups x 4 @ bw

January 19th

day off from training:

6:30am
4 eggwhites
2 whole eggs (omega 3 eggs)
1 c rolled oats
.5 apple
1 Tbsp almond butter

10:00am
3 oz turkey deli meat
1 med grapefruit
1 c raw spinach
.5 c strawberries
18 almonds

12:30pm
Chocolate french toast
(3 pieces ezekiel toast, 4 eggwhites, .25 c whole milk, 1 Tbsp sugar free cocoa, 1 Tbsp splenda)
3 turkey sausage links
1 Tbsp peanut butter

3:30pm
.33 c milk egg protein
1 c whole milk
.5 cup sugar free rice pudding
2 pieces ezekiel toast
3 oz chicken salad
1 Tbsp peanut butter

7:00pm
6 oz steak
1.5 c ww pasta
1 c sauteed spinach
1.5 c calabeza squash
.5 c wine

10:00pm
1 med apple
.33 c milk/egg protein
1 c whole milk
.5 c sugar free tapioca
1 Tbsp peanut butter

You must live in the present, launch yourself on every wave, find your eternity in each moment.

Henry David Thoreau


Sunday January 18

wod:
Tire Pull x 2
5 rounds:
3 C&J
185,205,225,245,265pr
5 Pistols/ leg
8 KBS 2 pood