Guess I should fucking post something.

The last week has been shitty as fuck training. Shitty as fuck. But I can't really complain because in the last few weeks I've got some squatting back (365x3 high bar, unbelted,) pressed 200x3 unbelted, and snatched a 20# PR (205#.)

Last week someone told me I couldn't qualify for Nationals in 2012. Fuck that.

Check out this blog it is the best www.ohgodsheslookingatmebetterjuststicktosquatting.wordpress.com

I'm going to stay up late while Justin and Brent play Starcraft 2, and smoke a bunch of cigarettes. I think this will help me lift more tomorrow. It's science.

I have no title for this post.

Things are pretty awesome. Went to the Midtown Classic weightlifting meet on Saturday. Both of my lifters (Nathan and Shareef) did very well...Shareef snatched a PR but missed on a technicality, and all of Nathan's lifts were meet PRs.

I have a new gym. It is coming together. It is basically the shit.

6/16/2011

Snatch up to 175 for a few singles

6/17/2011

Snatch up to 155 for some singles

Front squat 185x3x2

RDL 135x10x3

6/20/2011

Snatch up to 155 for 2 singles

Squat 245x3x5

Front squats and cleans will come back much more slowly than snatches and squats...the sharp knee angle makes front squats pretty painful. All in due time, I suppose. For now my training plan is to snatch a lot, squat a lot, run hills as soon as possible, and do some other stuff like rows, chins, etc when I feel like it.

I'm back. Kind of.

Hi. This is my friend Ben, being a FUCKING MAN:


I couldn't bring myself to give a shit about blogging while not training. Now I'm back to training...kind of. I snatched a couple of times last week and things were getting better, so I'm doing a little more this week.

6/13
Snatched up to 3 singles with 165. This has been the best the knees have felt so far, and I did it without knee sleeves. PR?
Dumbbell Rows (standing, pulled from floor) - 190x10x3 (each side)

6/14
Squat 225x3x5. Hurt a little bit during the lift, but between and after were all fine. These were done high bar, again without knee sleeves (I have a new tattoo on my calf and don't want to have the neoprene all up in it's grill.)
RDL 135x10x3

I'm planning on resting tomorrow, snatching and doing some kind of upper body pull again on Thursday, and front squats and RDLs on Friday.

Going to a meet in Sacramento this Saturday. I have two lifters competing, and am looking forward to seeing some friends, Ben included, kick major ass.

Filler.

Maybe I'll write something later. I feel like I should, but I don't really have anything to write about.

"On" Days

Coaching the (loosely formed but rapidly growing) weightlifting team at CrossFit Monterey is the best and worst thing I do all day.

I am going crazy not training. Coaching and watching the team makes me miss it all that much more. When I'm cheering them on, I literally have this explosive energy running through me...I saw a video of me yelling at Nathan while he was going for a new 3RM squat the other day, and I'm stomping the fucking ground as hard as I can, like it's the only way I can exert some force against a Goddamned barbell. Frustrating doesn't cover it.

But then again, you can have "on" days with coaching just as you can with training, and I think I did today. Bailee hit a PR clean (110#) and Shareef hit a PR snatch (175#.) These didn't have a lot to do with my coaching: Bailee C&J'd 100# the other day and it was clear she had more on the clean, so she came in and crushed it. Shareef is a freak of nature, I don't know what to say about him. I don't know who else just shows up and PRs their snatch by 15#.

Nathan, on the other hand, didn't PR, but in one session we 1) found something we needed to fix, 2) found the cue necessary to fix it (in my experience it usually takes 2-3 sessions after finding the problem to determine a cue that works optimally to correct it,) and 3) developed a new ramp-up protocol that I think is going to get him much more consistent at 90%+ weights. I'm pretty sure the only reason he didn't PR today is because he was tired by the time we got there, but he still hit 5# under his PR snatch, and the rep he did at 10# below was probably the best rep I've ever seen out of him.

Overall, I can't complain.

I still want to lift some fucking weight though.

The Blueprint

It was a rough couple of days, but I've been listening to HOV all day, and my Swag is on high.

This is what I'm going to be doing as of June 6, whether my knees are better or not.

Monday

Snatch to 1-2 misses, drop to 80% of best and work back up

Clean & jerk heavy single, 10-15 reps of volume with 85-90%

Squat 5x5 high bar

Tuesday

Snatch, whatever I feel like

Press/Push Press, 15ish reps of volume

Barbell Rows, for the Yammage

Thursday

Clean & Jerk heavy single, volume whatever

Front Squat 3x5

Weighted Chins, for the Yokeage

Saturday

Snatch to max

C&J to max

Squat 3RM, 2RM, or 1RM high bar

I will do GPP as well: plyos on Monday and Thursday (before training, probably in the AM,) sprint intervals/hills on Tuesday and Saturday (after training whenever possible.)

4 days a week, three movements a day, HEAVY FUCKING DUTY EVERY DAMN TIME.

Tired.

Slept 3 hours last night. Didn't have time to mobilize today. Too tired to ice or write a poem. Got an adjustment. Shutting down now.

Middleground? Nah.

One of the most important aspects of training is that it is one of the few things in life where absolutes exist.

In most things you do, there will never be a true black-and-white answer. I've never found anything outside of a barbell where there was a straight up yes or no.

Did you make the lift? Yes or no?

Yesterday one of my athletes, a weightlifter who does no conditioning, agreed to do a Prowler workout. He told me I couldn't make him puke. Silly boy. Less than halfway through, he was ready to give up. He looked at me and said "You win, okay? You beat me."

I got in his face and told him it wasn't about beating him. I told him that whether this was his sport or not, quitting was quitting. If he quit on the Prowler, he would quit when it counted – on the barbell.

He finished what he started.

Afterwards he told me he was mad at himself. At first I thought it was because he expected his conditioning to be better (he was a wrestler and football player in high school.) He told me it wasn't that – he was mad because he almost quit.

He almost quit.

Welcome to black-and-white. Welcome to a complete lack of middleground. Welcome to there-is-no-such-thing-as-almost.

He may have almost quit. But he didn't quit. It's a yes or no question.

He didn't puke, either.

Tattoo Girl

Hey there tattoo girl

Innocence and ink

I like the way you sink

Into my skin

Fill me with color

And sound

The blues and belief

Fire and cool relief

From the bite marks

You left on me

But don't worry

Tattoo girl

I like the way

Your needle stings

*************************************************************************************

*************************************************************************************

Mobility

Had an adjustment from Dr.Aaron Gaily at Gonstead Family Chiropractic in Monterey. I am highly skeptical of chiropractors in general – Doc Gaily is the real deal. Check him out.

Got a "massage" from People-Mechanic Rob Fontecchio. Rob is the best People-Mechanic there is, but he sucks at "technology," and so doesn't have a "website," so I can't "link" him.

How is it only Tuesday?

Fuck. I am tired.

Mobility

Rolled TFL, quads, glutes for 3 minutes each, gastrocs for 2 minutes each, back + thoracic extensions for 3 minutes, lats for 2 minutes each. Couch stretch PNF 6 sets, hamstring PNF on box 6 sets, glute grind with distraction 2 minutes per side, Pigeon on 30" high box 2 minutes per side. Stretching my pecs and lats doesn't seem to get anywhere...need to figure that out. Am now icing knees.

No poem today. Too much work to do.

Day 1

When your spirit sings

My ears perk up

Straining to catch

Every note

Of your ringing laughter

A song to remind me

To never settle

For less

Than exactly what

I once believed

What I now know

*************************************************************************************

*************************************************************************************

Why train?

For the last 8 years, training – be it CrossFit, lifting, or martial arts – has been the glue that has held my life together. Depressed? Train. Angry? Train. Stuck in a rut? Train. Heartbroken? Train. Hard training is an atmosphere of potential failure, but those failures were always so much less consequential than failures outside of the gym, and so much more controllable, that they seemed like a break. I wasn't too worried about the last girl to hurt my little feelings when I had a heavy bar on my back, or a nasty hill in front of me.

So, now what? Four weeks without glue. A month without controllable failure to distract me from the potential consequences of serious failures, real life failures. Scared? Shitless. But let's not forget what fear is.

I'm not completely sure I believe that everything happens for a reason. But if it does, I think my body has broken down like this to tell me a few things:

1) I'm young enough to recover from this if I start now. START NOW.

2) It's been a few years since I've been competitive. And the fact is, if you're not a little bit competitive, you're probably never going to realize your full potential. It's pretty Goddamned unlikely that I'm ever going to the Olympics, but if I don't try, then I'm just being a pussy. The fire has been relit. No one is safe. I WANNA BEAT 'EM.

If this time off doesn't work...well shit, I don't know. I'm okay with hurting all the time, but only if it's the "I'm training like a mother fucker to be the Goddamned best at something" kind of hurt. Not the "I'm an old man" kind of hurt. So keep your damn fingers crossed, will ya?

*************************************************************************************

Mobility

Underestimated how much time I'd need to get through everything. I rolled everything but my pecs – I remembered today why I don't do it often...it's because I get nothing out of it. Will have to figure something out here. PNFed hip flexors/quads, hamstrings, and did elevated Pigeon stretch for 2:00 per side. I will ensure that I give myself more time tomorrow.

Oh look, a poem.

There are nights

When my heart howls

And my soul catches fire

Licked by flames

The sun left behind

And nothing can quiet me

Save water offered from palms

Cupped to form half a world

And I, with half a sky

On my shoulders

Take a drink

And wait

*************************************************************************************

Putting out fires.

Alright, it's time to admit it: my body fucking hurts.

Every time I press my left shoulder flares up, and it's gotten to the point where I can't really mobilize it properly because it causes weird pain throughout the lateral shoulder capsule. If I try to squat, Olympic lift, push press, or walk up fucking stairs my knees scream. Sometimes they hurt like hell when I get out of my car. My back aches every morning when I wake up.

I'm twenty-two. Somethings not right.

I've tried a lot of different things in a lot of different combinations. Mobility has been a constant. I've tried icing, resting, doing only certain movement variations, etc...all of them work, to a point, but nothing seems permanent. I think it's time to do something that really, really scares me. Something I haven't done in a long time.

I'm going to rest. Completely. For a month.

Until June 6th 2011, I am not going to train.

I am terrified. I'm scared of losing all my strength. I'm scared of getting fat. I'm scared of not doing the thing which has been the glue holding my life together for the past 8 years. But I'm going to do it. At the time which I would normally train, this is what will be going down.

Myofascial Release

1. Tensor Fasciae Latae, 2-3 minutes per side

2. Quads, 2-3 minutes per side

3. Glute/high hamstrings, 2-3 minutes per side

4. Gastrocs, 2-3 minutes per side

5. Spinal erectors/rhomboids/all that other stuff in there/thoracic extensions, 3 minutes

6. Lats, 2 minutes per side

7. Pecs, 2 minutes per side

Stretching

1. Hip flexor PNF, 6 sets per side of 5 second contraction/10 second stretch

2. Hamstring PNF, 6 sets per side of 5 second contraction/10 second stretch

3. Glute grind with distraction, 2-3 minutes per side

4. Elevated Pigeon stretch 2-3 minutes per side

5. Overhead lat stretch PNF, 6 sets per side of 5 second contraction/10 second stretch

6. Pitcher stretch PNF, 6 sets per side of 5 second contraction/10 second stretch

Mobility WOD

2 per day, one upper body, one lower body

Icing

Yes.

If this doesn't work, then I don't know what comes next. Sometime in this month I'm going to try and get a PT appointment with Kelly up at San Francisco CrossFit. It's worth my time and money.

Oh, and since I won't be able to use training as an outlet: I'm going to write. A lot. About training, about life. I'll even write poetry.

Yeah, I fucking write poetry. I'm pretty good at it sometimes. Big deal, wanna fight about it?

Look, it's late. Here's a poem I wrote a while back. Goodnight.

Once

I believed in answers

Now even questions elude me

And you have nothing to say

Words slip through my lips

Like water through clenched fists

Tight as I may grip

They're gone

And there is nothing you or I can do to save them

So I bare my bones to the fire

Having long since learned

That the heat may burn me

But it will never return me

To the ashes from whence we came

I am no phoenix

To be reborn in glory

I am it's shadow

To be forgotten in the brightness

Of my own blinding light

Hoping and Knowing.

You have two choices: you can hope, or you can know. I knew the weight was going up, and I wasn't letting the universe tell me otherwise.



In the wise words of Ben Claridad: Boom.

Training

Obviously I pressed 225x1.

Things worth spending money on.

Some things are worth spending money on. Like these Rehband sleeves. SERIOUSLY, they are, to quote my friend, "amazeballs." I got mine today and trained in them for the first time. It was like training with a tube of magic and awesomeness around my thigh.

Another thing worth spending money on is "The Texas Method E-Book," by my good friend Justin Lascek of 70's Big (a website you should be reading if you're not already.) Justin does a great job of detailing proper variation of volume and intensity for optimal strength programming, and the reader will gain (I think more importantly) the ability to think more clearly and organically about programming. Buy it, for serious.

Training

Snatch - worked up to some singles with 145

Power clean & jerk - worked up to singles with 185

YES: these weights are ludicrously light. But it was as far as I was willing to go with the knee. I experienced some residual pain (I think from the jerk more than the snatch,) but it was fairly minor. I can't complain too much...things might be getting better. Now icing like hell and about to eat a lot of steak and cauliflower.

Lastly: this.

Fear.

I have the words "No Guts, No Glory" tattooed on my right forearm. Cheesy, I know. But cliches are only cliche because they're so often true.

I've lived with fear forever. I'm not unique. To a large degree, fear is a deciding factor in most of our lives. And like with most things, I think a lot of things about fear are misunderstood.

"Courage is not the absence of fear, but rather the judgement that something else is more important than fear." –Ambrose Redmoon

For a long time I have talked about facing fears down, but I recently realized something important. It's not about looking fear in the eye and beating it down. What you need to do is take fear by the hand, and embrace it as an indicator of value. Understand this: if you're not scared, it's probably not important. Ask yourself this: if I'm not scared of this, is it worth my time and effort?

If you're not a little bit scared to train, are you training hard enough? If you're not a little bit scared to compete, do you care enough? If you're not a little bit scared of how much you love someone, do you really love them as much as you think?

Are you scared?

Good.

Swag.

My friend Ben recently put up a post in which he talked about lifting with Swag. Swag is important in lifting and in life, so I want to talk about it.

First of all, what is Swag? I define Swag as being both very confident and very positive. You've got to be aware and proud of your capabilities, without being a dick about it, and also be supportive and encouraging of those around you, whether they are Olympians or noobs.

Example of Swag:

Bro 1: Sweet lift, Bromosabe.

Bro 2: Thanks Brofessor! You're looking pretty swole yourself today.

Bro 1: Thanks Bro Pecci! It's awesome catchin' a pump with you!

Confident, positive, encouraging. Swagadocious.

Example of NOT Swag:

Bro 1: Sweet lift, Bromosabe.

Bro 2: Yeah, I know. I'm the fucking shit and everyone should know it.

Arrogant does not = confident, and there is no positivity from Bro 1 towards Bro 2. No Swag going on here.

Another example of NOT Swag:

Bro 1: Sweet lift, Bromosabe.

Bro 2: No it wasn't, I suck at lifting and life. I should be executed by firing squad.

In this scenario, Bro 2 is either fishing for compliments or refusing to be confident. And when you're not confident about yourself, no one takes you seriously when you're confident about them. Definitely a Swagless situation.

Training

Bench Press

225x3

230x3

235x3x3

This was EZPZ. Bench is definitely my weakest lift though. A bit strange since press is probably my strongest lift. I bench with a fairly narrow grip.

Weighted Chins

52.5x3x4

52.5x4

Think I had an extra rep there, gave up on it mentally.

Weighted Dips

80x3x4

80x6

A little harder than expected, I haven't done these in a while.

Overall, caught a sweet pump.

Fire.

I'm angry and I like it.

Today I failed my last deadlift set, 475x2. I missed the lockout on the second rep by about 2 inches. And I got mad. I was muttering under my breath. I wanted to kick the bar. I wanted to stomp back like a pissed off pitbull and rip that mother fucker off the ground for THREE, right then and there.

I haven't got angry about missing a lift like that in a long time. The fire is coming back. I got through my workout way faster than normal today. I had trouble making myself rest as much as I needed to between sets, to the point where I actually had to use my watch to make sure I took enough time.

I was also smart. A few years ago, when I got angry like this, I would have attempted the set again and again and again until I couldn't even make the single, or I got hurt. Today that didn't even occur to me. I just thought about what I could do next week to make sure I get it (incidentally, I will soon write a post about how to make small changes in programming to lengthen the success of a progression.)

But I'm mad about that miss, and I like it.

Training

Deadlift

435x2

455x2

475x1, missed 2nd rep at very end of lockout

Barbell Rows (strict)

250x5x5

Overhead Weighted Situps

45x12x4

Between sets of situps, I spent one minute in my Paleo Chair.

Stuck.

I'm stuck. It's driving me crazy.

Over the last few months, I haven't been training. I've been working out. I've been doing whatever my body can handle. No real goals because I couldn't reasonably set them. I couldn't do some of my favorite things: squat, clean, power snatch, running (the really short, really fast kind.)

In a way it's good, because it's reignited a spark. I was okay with just working out, until it got to the point where I really couldn't do that anymore. Now I want to TRAIN. I want to COMPETE. I want to bring a little fire. I'd like to try my hand at seriously training the Olympic lifts, and competing. But who knows when the knees will be better? I'm trying. Keep your fingers crossed.

Training

Unfortunately, didn't make it to Midtown today. But I have been eating a whole lot, so at least I've got that going for me.

This again?

I am tremendously good at ignoring this blog for upwards of a year at a time.

This time, I have been told to put it to use, by my friend Ben Claridad. Ben is large and menacing, so I figured I should do it.

Right now, I'm in Davis, CA, visiting for the weekend. This is what's going on in my life that is relevant:

1) My knees hurt. They have hurt for quite a while. Months. Squatting is the worst. I've tried taking time off from it, box squatting and mobilizing like crazy...everything works, but only a little. My next plan is to deadlift and do upperbody work and no conditioning, while doing very light box squats and mobilizing a lot. If I'm not good to go by May 15th, it's MRI time, and then it may be surgery time. I sure hope not.

Actually, that's pretty much all that's relevant right now. I can't decide what to do with my training until I know what's going on with my knees. For now, I'm just spinning my wheels. Tomorrow I'm going to go to Midtown Strength & Conditioning in Sacramento, take some Vitamin I, and hit the lifts - snatch and clean & jerk. This is a stupid idea, but I want to. Time off starts Sunday.

Training

At CrossFit Davis

Press

200x3x4

200x5

I was feeling good and after the third rep of my last set, I decided to keep going. 5 is a rep PR by one. I'll take that, since I did 4x3 first.

Weighted Chins

50x3

60x3

50x3x3

Whatever.

4/12/2010

Power Clean
45x5x3
95x3x2
135x2
185x1
215x1x5

Soft back, and an early arm pull causing an early jump. My whole set up is too far forward and my knees are coming in during the first pull. But my rack position is good, which is new, and I wasn't catching in an obscenely wide stance (though still a bit wider than I'd like.) The linked video is the last set.

Press
45x5x3
95x5
115x3
135x1
155x5x3

These were hard...there may be a reset coming in the near future.

Chins
14, 12, 11

Weak today.

No conditioning - I tried but I was just beat to hell.

4/6/2010

Squat

45x5x3

135x5

185x3

205x1

225x5x3

Low bar squatted for the first time in a long time, and it felt good for the first time ever. I'm letting go of my hamstrings at the bottom, but feeling optimistic about this. Will go +10lbs on Friday.

Deadlift

RDL 45x10x2

RDL 135x5

225x5

245x3

275x1

315x5

All double overhand until the last 2 reps at 315lbs. Very minimal back/rib pain.

Rows

135x31, 22, 21

Going to 155lbs next week.

3 x max double unders - 98, 80, 33

CLEARLY out of practice.

4/5/2010

Ace bandages are my friend. I wrapped up to hold my rib in and it seems to have worked.

Power snatch

45x5x3

95x2x2

115x1

125x1

135x1x5

Speed is decent, I need to delay the jump more and work on the landing.

Press

45x5x2

95x5

115x3

135x1

150x5x3

Pullups

17 (PR by 1,) 16, 14

Stoked on these.

3x25' prowler push at +135lbs

:20 rest between efforts

:6, :7, :9

4x50m prowler push at +90lbs

1:00 rest between efforts

:17, :34, 1:17, 1:52

I think a big part of what makes the prowler so miserable is the rapid rate of deterioration.

4/2/2010

Squat

PVC x 15 x 3

45x10x3

Heavy as hell, clearly...

6x200m run, resting 30 seconds between.

:40

:44

:45

:45

:48

:43

Polished that WOD off with a quart of whole milk, then a few hours later headed to Central Texan BBQ in Castroville for a meal of truly EPIC proportions. Ready for the weekend.

4/1/2010

Joanna, one of my private training clients, goes out for a Prowl. Joanna is 57 years old, 127lbs, recently squatted 85x5x3, deadlifted 105x5, pressed 55x5x3, benched 70x5x3, and power cleaned 50x3x5 (like it was a joke.) She trains with me twice a week and along with the heavy stuff she does band assisted chins and pullups, and hard conditioning workouts (mostly 10 minutes and down because she does a lot of longer, lower intensity stuff on her own.)

Skipped cleans today because of my rib. I'm going back to power cleans and power snatches, the split and squat bother my rib too much and I'm tired of not training.

Bench Press

45x10

135x5

155x3

185x5x3

Pullups

45lbs x 5, 5, 3

Push prowler +60lbs as far as possible in 10 minutes

50m turnaround

Wearing 20lb vest

~385m

Miserable. Fucking miserable. But I felt like a warrior. I polished this workout off with a quart of organic whole milk - the ultimate post workout "shake."

3/30/2010

Whole milk and sausage. Embassy Suites complimentary breakfast is pretty awesome.

Rib popped out again this morning...stupid as fuck. I reached my arms over my head to stretch, and ouch. Pretty crappy.

Squat

PVCx15x3

Deadlift

45x5x3

135x5x3

185x5

225x5

Barbell Row, 135lbs x 3 sets to failure

20, 16, 14

6x50m prowler push, +90lbs

:24, :30, :41, :29, :38, :33

The significant differences in time were down to a) resting too much on some efforts and not enough on others and b) having to deal with potholes, ruts, etc that stopped me on a few of the efforts. First time with the prowler, so some trial and error is to be expected. One of my landlords (both of whom are welders and own a machine shop together) suggested I get some 1/4" angle iron for the skids and offered to bolt it on, so I'm going to see if I can find any at OSH or a local iron shop.

3/29/2010

Newest toy: Prowler.

Clean

45x5x2

95x3x2

135x2

185x1

205x1

225x1x3

Went back to squat cleans - I don't have the time or energy to dedicate to learning the split clean right now, and I'm already pretty good at squat cleans. I could have done a couple more singles today, but I'm feeling a bit beat - hamstring and back were unhappy - so decided to back off a bit.

Press

45x5x2

95x5

115x3

125x2

145x5x3

Harder than it should have been today.

Chins

16, 14, 14

Didn't PR, but got more total work done on than last time (16, 12, 13.)

3/26/2010

@ Embassy Suites in Santa Clara

5 x max clean & press, 50lb dumbbells: 14, 11, 12, 12, 12

Hotel gym, the dumbbells were the only useful thing in there apart from the water cooler, and 50lbs was as heavy as they went. The limiting factor on this was mostly mental: On every set except maybe the last one I could have pressed one more rep. Going to failure on high power movements like this is a great psychological test.

3/25/2010

3xAustin Avenue sprint (200mish)

:31/:31/:30

I should really do more volume in my running and conditioning. I don't know if I'm lazy or apathetic or what. I know I care about it, but I don't like doing it. I like going heavy. I guess I'll keep the volume down while motivation is down, unless I start feeling like crap.

3/24/2010

Recovery day

Snatch

45x5x3

95x2x2

115x2

135x2x6

Actually got a pretty decent split with no press out on the last few sets.

Press

45x5x2

95x5

115x5x2

Squat

45x5x2

95x5

135x5

185x5x2

Workout Of The Day 3/23/2010

2x800m run

3:34 (over 800m)

3:51

I don't want to talk about it.

3/22/2010

Clean

45x5x3

95x3x2

135x3

155x2

185x1

215x3x6

My. Split. Sucks.

Press

45x5x2

95x5

115x3

125x1

140x5x5

Squat

45x5x3

95x5

135x5

185x3

215x5x3

Didn't go ass-to-grass but stayed well below parallel. No problems with rib/back, so I think this will be my default depth.

Pullups

14, 14, 13

5 rounds:

10 swings, 1.5 pood kettlebell

1 sandbag suicide, 50lb sandbag

1:00 rest

:45, :46, :45, :47, :45

3/19/2010

Clean

45x5x3

95x3x2

135x2x2

155x1x2

185x1

205x1

215x1x2

230x1x2

225x1

My split cleans are really more like spl cleans.

Press

45x5x2

95x3x2

135x1

165x1x5

Squat

45x5x2

95x5

135x5

185x1

205x5x3

Chins

16, 12, 13

3/18/2010

Burgers & Brew in Davis is kind of my happy place.

@ CrossFit Davis

4x400m, full recovery

1:28

1:23

1:29

1:30

Holy crap I actually got my heart rate up!

3/17/2010

Two CrossFit Monterey athletes get some heavy cleans.

Skill/recovery day

Split snatch

45x5x3

95x2x3

105x2x2

115x2

Press

45x5x2

65x5

95x5

115x5x2

Squat

45x5x3

95x5

135x5

155x5

185x5x2

All squats were ass-to-grass. The rib is okay if I really focus on keeping my back in extension.

3/16/2010

I went to Trader Joes today. This is all I bought.


35 lb strict pullup, 3 max sets - 6, 5, 5

I was supposed to do some conditioning today, but I get really apathetic when I'm injured. The back was hurting real bad this morning and afternoon, but it's starting to ease up a bit now. I'm supposed to snatch and do some light presses and back squats tomorrow...we'll see how much of that actually happens.

3/15/2010

Sometimes I don't pay any attention to this blog. Sometimes I do.

Anyway.

These days, I want to get stronger, more powerful, focus on my running speed particularly 1 mile and down, and work on my short time domain (8 minutes tops) conditioning.

As any of you who know me are aware, I have notorious training ADD, so we'll see how long this lasts. For the last few months I've been doing more straight up CrossFit, and eating a strict measured Zone Paleo plan laid out by Steve at Primitive Foods. I'm going to cut the carbs down but not worry too much about how much protein and fat I'm eating (that is, I won't worry about eating too much.) Still eating mostly Paleo during the week, on the weekends I'm a little lax.

I'm just coming off a rest week, and this is how my training schedule is supposed to look for now:

Monday: clean triples, press 5s, back squat 5s, running or conditioning

Tuesday: max sets of strict weighted pullups with 35lbs, running or conditioning

Wednesday: snatch doubles, press light 5s, back squat light 5s

Thursday: running or conditioning

Friday: clean singles, press singles, back squat 5s

Saturday: Rest

Sunday: Rest

Back squats are very light. I'm starting a linear progression at 225 and working my way up in 10lb increments each workout. This is because I have a rib that tends to pop out of place, and back squats exacerbate it. I've never taken time to work my way back up to heavy weights, because I am stupid. I am doing so now. The rib just popped out of place on Friday (3/12) and is still hurting.

Cleans are split cleans, snatches are split snatches, squats are high bar. Weights are in pounds (duh.)

Warmed up with 3 sets of 5 cleans/5 presses/5 back squats with the empty bar, just to see how all the exercises felt on my back (I should mention that the rib injury manifests itself as some nasty mid left back pain.) Everything felt okay.

Clean

95x3x2

135x3

155x2

185x1

210x3x6

Back started tightening up on sets 5-6 but nothing unmanageable.

Press

45x5

95x5

115x3

135x5x5

When I tried to warm up my squats with just an empty bar, my back hurt a lot just drawing breath at the top. Oh well. At least I got the cleans & presses in.

Here is a picture of some food which is now in my belly. The guys at 70's Big like to post pictures of things which they put in their bellies, and they seem to know a thing or two about getting strong, so I figured I'd follow suit.

Chicken apple snausages and sweet potaters.

Training 9/1/2009

1 RM snatch - 175#.  5# off my PR even though I wasn't feeling it.  I'm happy about that.

"Elizabeth"

21-15-9

Squat Clean 135#

Ring Dips

7:22 (previous PR 9:49)

Stoked.

Rest Day 8/31/2009

Rest hard.

8/30/2009

1 RM press - 175# (PR is 185#.)  A bit out of the groove.  Can definitely press 190#-195# with a bit of practice.

Max muscle-ups in 10 minutes, 10# vest - 21.  Very happy about this, since a few weeks ago I did the same workout without a vest and got 26.  Sometime soon I'll try 30 for time.

8/29/2009

1.92 mile run - 15:25.

21 second PR on this course.  Pretty happy with it considering the state of my legs.

Followed the run with jumping headfirst into the water.  That was a good decision.

8/28/2009

"Fran" - 3:57

This is a PR by 56 seconds (I haven't done "Fran" since May of 2008.)  I was supposed to do heavy split jerks but wasn't feeling it.  Tried a couple of thrusters at 95#.  It felt easy, so I strapped the Chucks on and got after it.  I'm happy with the time, especially since my legs were beat up, but I'm even happier with how I dealt with it mentally: there was no internal dialogue.  Every time I told myself "pick the bar up and do 5 more reps," I did it.  This is a big shift: a sub 3 "Fran" used to seem like an abstract, i.e. I knew on an intellectual level that I could do it, but now I actually FEEL it.  And I am more confident than ever that I will qualify for the Games in 2010.

Shit is about to get dangerous.

Training 8/26/2009

3 max sets of handstand pushups with 20# vest: 6, 5, 4

L-Pullup ladder.  After completing each round of L-Pullups, perform 15 squats holding a medicine ball (16#.)  How far can you get in 25 minutes? 11 full rounds + 11 L-Pullups of the 12th round.

Training 8/25/2009

Quote of the day: "Have you seen Jacob run?  It looks really weird, because, he's so massive, but, he's moving really fast. "

Well, maybe not really fast.

6x400m run, leaving every 5 minutes.  First effort was a PR attempt.

1:15 (PR by 3 seconds)

1:23

1:30

1:35

1:41

1:31

Happy about the PR, but stamina is clearly an issue.

Training 8/24/2009

Snatch 5x1 - 160#, 165#, 170#, 175# (PR), 180# (PR)

For time:

10 push press, 95#

20 burpees

30 situps

40 squats

2:18

Rest Day 8/23/2009

Didn't manage to finish the rest day rant.  Soon.

Training 8/22/2009

Pacific Grove High School track...the site of some of my more unpleasant training endeavours.

Took an extra rest day today.  Back, shoulder, and elbow were all hurting, and I may be getting a bit sick.  I've got to get better at not being angry at myself when this happen.  I've always said the only genetic gift I've been given is my high level of motivation and will-not-quititude.  The downside of this is that sometimes, when my brain and body know I shouldn't train, my heart tells me I'm being a pussy.  I'll get better.

Rest day rant tomorrow.

Training 8/21/2009

This is Mariah.  She does not train at Curves.

Muscle-Ups, 3 max sets: 7, 7, 6

Reverse Tabata L Hold (L Hold for 10 seconds, rest for 20 seconds, repeat until you cannot maintain the L hold for 10 seconds): 7 rounds + 5 seconds

With a running clock, do one 155# push press the first minute, two the second minute, three the third minute, etc, until you can no longer keep up with the clock: 8 minutes + 6 reps.

Training 8/20/2009

The CrossFit Monterey warm-up, designed to "increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training." (Greg Glassman, "A Better Warm Up," CrossFit Journal Issue 08 - April 2003.)

Ran 5k at Garland Ranch - 39:01.  My PR is 38:09, but my legs were TRASHED.  I wanted to quit 200m in, so I am pretty happy with this.

Rest Day Rant 8/19/2009

The unlucky subject of todays rest day rant.

Today's topic is, in short: fuck you, Curves.

I go to the local high school for my track workouts..  Unfortunately, school has started, and that means that on occasion, I will bear witness to the depressing spectacle that is high school physical education.  This past Tuesday was such an occasion.

Man, it was bad.

No one was wearing athletic gear.  The kids clearly didn't want to be there.  The teacher obviously didn't know what she was doing. 

But the inspiration for todays topic didn't come until attendance had been taken and the "exercise" started.  The teacher told the boys to run a lap.  She waited about a minute, and then told the girls they could start walking.

Walking.

What the fuck?

This pissed me the fuck off.  We live in a society that supposedly stresses gender equality, yet we hold females to a lower standard.  What message are we sending?

I want someone to explain to me how segregation is equality.  I'm pretty sure Brown v. Board of Education took care of that notion.  How are we empowering women by telling them they need their own place to work out?  What are we telling our girls when we say they can't play with the boys?

At CrossFit Monterey, the girls play with the boys.  They lift heavy shit off the ground, they do handstand pushups, and they tear their hands open on the pullup bar.  They aren't expected to lift the same weight as the guys, but they're sure as hell expected to work every bit as hard.  They don't worry what people think of them mid-workout, because they're too worried about getting the damned workout done.

They sure as hell don't walk.

Training 8/18/2009

Cheat Meal: You're doing it right.  #27 (chicken, bacon, avocado) from Campagno's Deli, the best sandwich shop on the planet.

I was supposed to go heavy today (hang power clean 5x1.)  But my hands just weren't having it.  Once I got past 155# I couldn't hang on to the bar through the 2nd pull.  Tried to push jerk, but shoulders and core were too fried.  Just went with a quick (not-so-quick) circuit.

4 rounds for time:

50 double unders

15 swings (55#)

Completed in 6:03

Slow.  Shoulders were fried and I didn't have my jump rope...not ideal circumstances.  Rest tomorrow and hopefully I'll be ready to hit it hard on Thursday.

Training 8/17/2009

Some of my athletes from CrossFit Monterey goofing off at a coffee shop after the WOD.

4 x 800m run, full recovery between efforts.  First one is max effort, and the goal is to stay within 20 seconds of the first effort for the second, third, and fourth.

3:08 (PR by 7 seconds)

3:18

3:30

3:34

Not bad...didn't stay within 20 on all of them, but pretty solid.  I'm happy with this.

1x15 overhead squat - 155# (11.)  Could get 15 fresh, my hip flexors were already wrecked by the time I came to this.

In other news, I now know what my rant for the next rest day will be...

Training 8/16/2009

That guy's been ready to go for a while.  I am trying to take good care of it...my tears never heal fast.  Hopefully with enough first aid it won't stick around long enough to sideline me.

4 rounds:

Max set of handstand pushups on dumbbells

Max set of pistols, right leg

Max set of pistols, left leg

This was untimed.  I rested between the handstand pushups and pistols, but not between the right and left leg on the pistols.

HSPU:  3, 2, 3, 3.  Primarily an issue of body position right now.

Pistols (left leg with support): 14 right/12 left,  10 right/12 left, 6 right/6 left, 5 right/6 left.  I surprised myself with the right leg.  My PR was 8 and I haven't practiced in a good 6 months.

4 max L-sits on dumbbells - :21, :20, :18, :15.  Clearly need work.

AMRAP in 10 minutes:

10 push press (85#)

10 pullups

8+10+1, with 20# vest

Back After A Not So Short Absence.

Sometimes I forget this blog exists until I get bored logging my WODs on a textedit document.  Apparently it took over a year this time.  I'm going to start posting my training again, and on rest days I will probably rant about something that bothers me.  Today I'm starting a slightly more mono modal focus with my training, in order to allow me to better focus on weaknesses, primarily Olympic weightlifting, running, and advanced gymnastics.  Here's the lay down.

Weightlifting Goals:

Clean & Jerk - 280#.  Currently 235#, but a 245# clean and 255# jerk seperately.  I feel like I can get this with some dedicated practice, it's just a technique issue.

Snatch - 195#.  Currently 170#, again technique.

Deadlift - 440#x5, currently 460#x1.

Squat - 350#x3, currently 350#x1.

Gymnastics Goals:

Muscle Ups - 12 from full extension, turnout not required.  Currently about 8.

L-Pullups - 15 with no dropping of feet at bottom.  Currently 11 with some drop.

Handstand Pushups - 20.  Currently 11.

Pistols - 20 per leg.  Currently 8 on right and 2 on left.

Running Goals:

400m - Under 1:10.  Currently 1:18.

800m - Under 2:55.  Currently 3:15.

Garland Ranch 5k - Under 34 minutes.  Currently 38:09.

Training will be on a 3 on/1 off schedule, but there will be 3 "set" days which rotate with each cycle in order to allow me to hit all of my focuses with equal intensity.  Each day has a primary focus and one or two secondary focuses.  The secondary focuses can be switched to different primary days, to keep it varied.  Here's how it looks.

Primary 1: heavy Olympic lifting

Primary 2: running (distance or sprints)

Primary 3: advanced gymnastics

Secondary 1: 1 heavy, low rep set of a slow lift

Secondary 2: 1 timed or high rep set of a slow lift

Secondary 3: 1 timed or high rep set of an Olympic lift

Secondary 4: metcon circuit

First WOD will be in about an hour and a half.  Will post results and thoughts later.

Training 6/29/2008

4 rounds for time:
15 pullups
10 thrusters (115#)
Completed - 6:51

Ow.

Training 6/28/2008

Warm-Up/Skills
Got my first Pistols today! Only managed one on my left leg, but got a couple of doubles on my right.

WOD
3 rounds for time:
15 deadlifts (245#)
15 ring dips
Run 400m
Completed - 10:53

Felt strong today.

Training 6/27/2008

Warm-Up/Skills
Snatches and HSPU
7 pullups/14 pushups/21 squats x3

WOD
Front Squat 3-3-3-3-3 reps
235-225-225-230-230

7 rounds for time:
7 box jumps (24")
7 knees-to-elbows
7 burpees
Completed - 9:00

I was really slow on the circuit...then I realized that I hadn't eaten in 5.5 hours. Blergh.

Training 6/25/2008

Row 5k: 20:29.6

Slightly "uphill."

Training 6/24/2008

6/24
Warm-Up/Skills
2 x 400m run (easy)

WOD
Worked up to 175#x2 push jerk (shoulders feeling weak)

For time:
25 pullups
30 thrusters (65#)
25 pullups
30 walking lunge steps (15 per side)
25 pullups
Run 400m
25 pullups
30 dumbbell push press (45#)
13:40

Training 6/23/2008

Warm-Up/Skills
HSPU & handstand practice
Squat clean practice (95x3, 115x3, 135x3, super light)
3 sets of 1/2 max pullups (most I've ever done is 30, but it was with a 20# vest on, so I did 3 sets of 18)

WOD
25 box jumps (24")
10 deadlifts (315#)
25 ring pushups
20 box jumps
7 deadlifts
20 ring pushups
15 box jumps
5 deadlifts
15 ring pushups
10:08

Wish I'd got sub 10. Deadlifts were the killer.

Training 6/21/2008

5 rounds for time:
50 double unders
7 push jerks (135#)
8:40

Traps were fucked, traps are now more fucked.

Training 6/20/2008

Warm-Up
Row 750m

WOD
"Cindy"
Max rounds in 20 minutes:
5 pullups
10 pushups
15 squats
Completed: 17 rounds + 5 pullups + 10 pushups + 3 squats

My PR is 19+5+4. I am extremely angry about this.

Training 6/19/2008

Warm-Up/Skills
Row 1k
3 rounds of "Cindy"

Snatch 1-1-1-1-1-1-1-1
95-105-115-125-125-135(F)-135(PR)-140(PR)

2 rounds for time:
50 wall ball (20#)
50 kettlebell swings (1.5 pood)
11:13

Training 6/17/2008

5 rounds for time:
25 pullups
15 ring dips
Run 400m
29:30

Training 6/16/2008

Warm-up/skills
Worked on pullups and snatches

WOD

Clean & Jerk 25 reps @ 155#: 5:25

Once I got the technique down it was pretty smooth. I'd like to do 30 reps in sub-5.

Training 6/14/2008

At CrossFit North Santa Cruz

Warm-up
Row 1000m
3 rounds of "Cindy"

WOD
For time:
Squat Clean 155#
10-9-8-7-6-5-4-3-2-1 reps
Jumping Muscle-Ups
1-2-3-4-5-6-7-8-9-10 reps

Alternating

Time: 26:07

They were supposed to be real muscle-ups, but I suck at them too much. I made up for it, though, by accidentally using the 55# plates and doing the cleans at 155# instead of 135#.

Training 6/12/2008

Warm-up/skills
HSPU and Pistol practice

3 rounds, rest as needed in between:
5 OHS
2 minutes back extensions

5 OHS @ 135/111 back extensions
5 OHS @ 135/122 back extensions
5 OHS @ 135/107 back extensions

All back extensions done with 20# vest.

Later on
Row 6 minutes easy for form

1 mile run (mild hills and some rough terrain): 8:41

I suck at running. I am, however, the mother fucking KING of back extensions.

Training 6/11/2008

Warm-Up/Skills
HSPU and Pistol practice

WOD
"Russ Doesn't Like Me Anymore"
Five rounds for total reps:
30 seconds box jumps (24")
15 seconds rest
30 seconds pullups
15 seconds rest
30 seconds squats
15 seconds rest
30 seconds push press (95#)
15 seconds rest

Box Jump: 21/15/13/12/12
Pullup: 16/13/12/13/13
Squat: 33/30/27/28/30
Push Press: 15/12/13/13/17
Total: 358

Training 6/9/2008

Warm-Up/Skills
POSE drills
Handstand work

WOD
For time:
10 burpees
20 deadlifts (225#)
30 push press (30# dumbbells)
4 rope climbs (15 feet)
50 double unders
60 back extensions
70 calorie row
800m run
Time: 21:49

Training 6/8/2008

Warm-up/skills
4 rounds:
15 pushups
10 overhead squats (65#)

All sets unbroken. Pushups chin/chest/thighs to floor, full extension. OHS ass-to-grass.

WOD
3-2-1-1-1 Clean & Jerk
155-175-185-195 (made clean, failed jerk)-195

Tabata Squat
Rest 1 minute
Tabata Row

Multiply squat score (20) by row score (6) = 120

Training 6/7/2008

3 rounds:
Run 400m
Max reps bench press (155#)
Max reps pullups

Time only the 400m run. Rest as needed between rounds.

1:41/11/23
2:11/10/22
2:43/9/24

I suck at bench, but I suck even more at running. Fucking humidity.

Training 6/4/2008 & 6/5/2008

6/4
Max rounds in 20 minutes:
10 ring dips
10 pullups
Run 200m

7 rounds + 8 ring dips

6/5
7 rounds for time:
20 wall ball (20#)
20 box jumps (20")
Time - 12:32

Training 6/3/2008

Warm up/skills
POSE work
4 rounds of 6 pullups, 12 pushups, 18 squats

WOD
3 rounds, individually timed:
3 front squats @ 215#
Row 500m
20 dumbbell hang clean & jerk @ 50# per dumbbell
Rest 3 minutes

6:17, 7:12, 7:55

Limiting factor was core...my abs are still fried from those GHD situps. Lower back is pretty tight as well, since I'm an idiot and decided to just do the GHD situps even though it was already tweaked. Hopefully it'll loosen up soon.

Training 5/31/2008 and 6/1/2008

CrossFit.com WOD 5/31/2008
10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
As rx'd - 8:02

CrossFit.com WOD 6/1/2008
10 cleans, 135#
50 GHD situps
8 cleans
40 GHD situps
6 cleans
30 GHD situps
4 cleans
20 GHD situps
2 cleans
10 GHD situps

Extreme lower back discomfort during GHD situps due to tweak on very last thruster on 5/31. Could have done much better.

Starting 6/3 2008 I will be off the main site WOD, following programming laid out by Coach Russ Greene.

Training 5/20/2008

CrossFit.com WOD
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - 275
SP - 150
DL - 365

These are all terrible. I feel like a pathetic weakling. On the upside, I got 30 pullups with a 20# vest.

Training 5/28/2008

CrossFit.com WOD
Shoulder Press 3-3-3-3-3 reps
135-135-135-135-135

Ugh. I used to not suck at overhead lifting.

Tabata Jumping Pullups: 20

Training 5/27/2008

1 mile run
2 minutes of each:
Row (calories)
30# dumbbell thrusters
20# medicine ball squat cleans
Double Unders
Pullups

As rx'd
Run - 11:37
Row - 27
Thrusters - 23
Med Ball Cleans - 22
Double Unders - 60
Pullups - 36
Total - 168 (Time - 21:37)

Lackluster at best. Legs smoked from yesterday. I think I could break 200 fresh.

Training 5/26/2008

Back after an off cycle.

CrossFit.com WOD
"Jason"
For time:
100 squats
5 muscle-ups
75 squats
10 muscle ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Not as rx'd (jumping muscle-ups): 16:53

I hate not being able to do workouts with muscle-ups and handstand pushups as rx'd. Fucking frustrating.

Training 5/20/2008

CrossFit.com WOD
For time:
75 pushups
50 sumo deadlift high pulls, 95#
50 ring dips
30 weighted pullups, 45#
25 handstand pushups

Not as rx'd (20#, HSPU negatives): 29:41

This was some silly shit.

Training 5/19/2008

CrossFit.com WOD
Complete as many rounds in 20 minutes as you can of:
95# Clean & Jerk, 15 reps
Run 400m
As rx'd - 5 rounds even. Crossed the finish line as the beeper went off. Didn't make it inside to collapse.

Training 5/16/2008

CrossFit.com WOD
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
As rx'd - 22:14

All back extensions unbroken, last set of situps unbroken. Could have gone harder on first 2 runs and first 2 sets of situps.

Training 5/15/2008

CrossFit.com WOD
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
As rx'd: 19 rounds + 5 pullups + 4 pushups

This was a PR by 1 round and 1 pushup, but I REALLY wanted 20 rounds.

Training 5/14/2008

CrossFit.com WOD
Deadlift 1-1-1-1-1-1-1 reps
335-355-375-395(f)-395(f)-385(f)-365(f)

How is it that malnourished, exhausted, and dehydrated, I pulled 410#, but fresh, in the Zone,and strong, I pull 375#? What the fuck?

Training.

Catching up for the last few days.

5/10/2008
CrossFit.com WOD
"Fran"
21-15-9 reps:
95# thruster
Pullups
As rx'd - 4:53 (2 second PR)

Run 5k (National Police Week): 32:05

5/12/2008

CrossFit.com WOD for 5/11 (making it up)
Overhead Squat 3-3-3-3-3-3-3 reps
115-135-135-145(1)-145-145-145-155

CrossFit.com WOD 5/12
30 muscle-ups for time
Not as rx'd (jumping muscle-ups) - 7:14

Training 5/8/2008

CrossFit.com WOD
"Diane"
21-15-9 reps for time:
Deadlift 225#
Handstand pushups

Not as rx'd (feet on barbell in squat rack) - 5:09 (19 seconds off PR.)

I'm pissed. I don't feel I'm at the point of fitness yet where I shouldn't expect to PR everytime. I guess on some level I realize this is unreasonable, but it's hard to deal with.

Training 5/7/2008

CrossFit.com WOD
Four rounds, each for time of:
Run 800m
Rest as needed between rounds.

As rx'd - 3:41, 3:37, 3:44, 3:48

I still suck at running, but not as bad as last time (4:18, 4:10, 4:45, 4:10)

Training 5/6/2008

CrossFit.com WOD
"Elizabeth"
21-15-9 reps for time:
Clean 135#
Ring Dips
Ax rx'd - 9:49

I want to dedicate my effort tonight to the living memory of Mr.Attebury, who was my Tang Soo Do Instructor for a very long time, starting when I was about four. He passed away from stomach cancer five years ago today, at only 45 years of age. He was an incredible person and I would not have been who I am today without him.

9:49 is not stellar, but it is a PR.

We miss you, Sir.

Training 5/3/08 and 5/4/08

CrossFit.com WOD 5/3/08
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press: 135-140-145-150(F)-145
Push Press: 155-160-165-165-165
Push Jerk: 135-140 (stopped due to wrist pain)

Handstand seminar at CrossFit Old Town. Thanks Andrea, Chris, and Jerry!

CrossFit.com WOD 5/4/08
50 burpees for time with jump to 1 foot above reach
As rx'd: 3:15

I'd like to get 2:40 or so next time. This is a bad WOD to do the day after drinking 10+ beers.

Training 5/2/2008

CrossFit.com WOD
"Murph"
For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition pullups, pushups, and squats as needed. If you've got a 20# vest or body armor, wear it.

As rx'd (no vest): 50:59. I suck at running. I broke up the pullups pushup and squats as follows: 20 rounds of 4 pullups, 8 pushups, 12 squats, then 4 rounds of 5 pullups, 10 pushups, 15 squats.

This sucked. A lot.

Fair winds, Murph.

Training 4/30/2008

CrossFit WOD
Max rounds in 20 minutes:
10 thrusters (65#)
10 pullups
Completed: 12 rounds + 10 thrusters

I've got to remember this mathematical equation:
Thrusters + Pullups = Suck.

Training 4/29/2008

CrossFit.com WOD
Run 5k
As rx'd: 29:30

I suck at running.

Training and Food 4/24/2008

Training

"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats

As rx'd: 22:53

Food

Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.

Food 4/23/2008

0700
Baby carrots, almonds, blueberries, sardines.

1000
Spinach, green beans, plum, chicken, almonds

1430
Lettuce, white onion, tomato, lamb, almonds

1600
Sardines, apple, almonds

1900
Lettuce, white onion, tomato, beef, almonds

Training and Food 4/22/2008

Training

Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)

3 heavy days in a row...next cycle is gonna be bad.

Food

0600
1 apple
1 can sardines
Half handful almonds

1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds

1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds

1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds

2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds

Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...

Training and Food 4/22/2008

Training

Back Squat 5-5-5-5-5 reps
5x5 @ 225#

Could have gone heavier, but I wanted to work the groove. Form felt excellent.

Food

0600
Handful strawberries
Handful carrots
3 oz salmon
Half handful nuts

1130
Sandwich (turkey, veggies, cheese - it was eat a sandwich or not eat at all, unfortunately.)

1800
Double handful spinach
Handful green beans
Plum
Palm sized chicken breast
Handful almonds

Food was decent and infrequent today. I'm stressed and tired.

Training 4/20/2008

Training

Shoulder Press 3-3-3-3-3 reps
135-140-145(1)-145(2)-145(2)

Couldn't get that damn third rep. Next time. Diet wasn't great over the weekend, will work to remedy it.

Training and Food 4/18/2008

Training

"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps

As rx'd: 23:24.

Did better than I expected...but Tes says I cheated my situps by kipping. I always thought this was legal. We'll have to find out.

Food

0600
1 apple
3 oz almond
Half handful almonds

1000
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds

1300
Handful blueberries
3 oz salmon
Half handful almonds

1530
Double handful spinach
Can't actually remember the rest, but it was good

Not sure what I'll have for dinner, but it'll be good.

Training and Food 4/17/2008

Training

"Elizabeth"
21-15-9 for time
Clean 135#
Ring Dips
As Rx'd - 10:52

Felt good. Got the kipping ring dip down. Sub 9:30 next time. This was a fun one! I'm getting better at regarding my workouts as sport, and it's making them more enjoyable and satisfying.

Food

0600
Handful baby carrots
Handful grapes
3 oz salmon
Half handful almonds

1000
Double handful spinach
Handful green beans
Handful strawberries
Palm sized chicken breast
Handful almonds

1300
1 apple
3 oz salmon
Half handful almonds

1530
Double handful spinach
Handful green beans
Handful grapes
Palm sized lean pork
Handful almonds

1800
Double handful blueberries
Half palm sized chicken breast
Half handful almonds

2000
Salad (lettuce, tomatoes, white onions)
Chicken breast (more than palm)
Handful almonds

Training and Food 4/16/2008

Training

"Nancy"
5 rounds for time:
Run 400m
95# overhead squat 15 reps

As Rx'd: 17:25

I had to find my groove on the overhead squats, as I haven't done them in a while. The first 3 rounds were broken, but 4th and 5th were not. All unbroken next time - I'm thinking I'll get sub 14:30.

Food

0600
1 apple
Handful of blueberries
3 oz salmon
Half handful almonds

1000
Double handful spinach
Handful green beans
Handful grapes
Palm sized chicken breast
Handful almonds

1300
Handful strawberries
Handful baby carrots
3 oz salmon
Half handful almonds

1530
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds

2000
Slightly over palm sized lamb
Salad (lettuce, tomatoes, white onions)

I'm back.

God damn, it's been a while.

I'm going to start logging workouts and food. I'm eating in an unmeasured Paleo-Zone. I find that when I do this, I feel like I'm eating like an athlete, but I'm not stressing myself out. I go CRAZY on the measured Zone. Each meal is lean meat, vegetables, nuts and seeds, and maybe some fruit. No starches, no beans, no potatoes, no grains.

Tonight's workout will be "Nancy." I'll post results and my food for the day later tonight.