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.