Squat
135x5
185x5
225x5
275x5
285x5
300x5
Bench
45x5
95x5
135x5
225x5
225x5
225x5
Deadlift
135x5
225x5
315x5
365x5
Enjoy the Super Bowl my friends.
QOD: You don't know what you can get away with until you try.
Squat
135x5
185x5
225x5
245x5
245x5
245x5
Press
45x5
95x5
115x5
135x5
135x5
135x5
Clean
45x5
95x5
115x5
135x5
135x5
135x5
After reading Rip's comments along with Sean's, Jerry's, and Pat's blog posts I decided to lose some weight today and try to get as deep as possible. I was successful in my efforts today.
Thanks guys for the support and sharing of knowledge.
Squat
45x5
95x5
135x5
280x5
285x5
290x5
Bench
45x5
95x5
135x5
225x5
230x5
235x5
Deadlift
95x5
135x5
285x5
315x5
355x5
Felt good today. I can really feel the benefit of the weekend rest periods. Still about 192lbs. Pants are a little tight in the ass and feeling generally slow. My Bro and I went skiing yesterday and I was really feeling it in my hips.
I guess that is life. Once I finish 3 months of this and get back to Metcon it will all come back to me.
Form Video at end of Post. Please critique as you feel needed. I have been concerned that I am not getting things just right.
Yes I know I screwed up again. Shit!
Squat
45x5
95x5
185x5
275x5
280x5
285x5 (Wanted to ditch but knew I couldn't)
Press
45x7
95x5
115x5
135x5
140x5
140x5
Deadlift
135x5
185x5
225x5
340x5
Squat
45x3
135x3
225x3
275x5
275x5
275x5
This rocked my legs.
Bench
45x10
135x8
185x5
225x5
225x5
225x5
This was all I did tonight. I was going to DL but I thought that I should not do them and rest my legs and get back on track for A and B's. Tonight was a hard night for me.
Normally I workout at 4pm. At 3pm I eat a snack and have dinner by 6pm. Today I had lunch and didn't eat until 7pm tonight. We had some "security" issues at work and I couldn't get away to get to the gym. I suspect that this may have some weight for my shoddy lifts. No fuel.
I am not going to continue with adding dips and Pulls ups. I will wait a few weeks before I start to branch out.
(Title: first of 10 commandments of the Canadian Airborne. Stay tuned for the remainder.)
Squat
45x5
95x5
135x5
245x5
255x5
265x5
Cleans
45x5
95x5
135x5
175x5
185x5
185x5
DeadLift
45x5
95x5
225x5
320x5
Dips
15x2
ABS
25x2
The milk is getting to me.
Squats
45x5
95x3
185x2
240x5
240x5
240x5
Bench Press
45x5
95x4
135x2
205x5
205x5
205x5
Deadlift
135x5
185x4
225x2
300x5
Felt good and had a little fun! I need to not get too excited and forget about my knee but it is holding up well. I can tell that the right side is a little stronger then the left.
Squats = 3 x 5
225-230-230
Overhead press = 3 x 5
115-125-135
Power clean = 3 x 5
135-155-175
Warm up for all was:
45x10
65x8
85x6
Had some DOMS today and yesterday. I like these workouts. Today I was in the gym for 1:15 hrs. That included 10 mins of handstand skills practice.
Next week I am going to try and add an exercise to each workout.
If you notice any issues please let me know. I am just figuring this out as I go.
Squats = 3 x 5 - 225 LBS
Bench = 3 x 5 - 185 LBS
Deadlift = 1 x 5 - 275 LBS
This was fun!
“Gentleman, this is a football”, Vintage Vince Lombardi.
The quote was all about getting back to basics. And it is true with reference to more than football. Whenever you find yourself floundering…get back to basics. If you are not growing…get back to basics. If you don’t know what to do next…get back to basics.
Fridays WOD.
CFWU x 1
Front Squat 5-5-5-5-5 reps
Warm up set 45lbs x 10
95-115-135-155-175
Kept the focus on form not weight.
CFWU x 2
Round one as RX'd. Round 2 was medball cleans and K2E subbed in.
3 Rounds 4 time:
20 pull ups
10 Cross-over push ups with a bench.
4:55
This was a lot more difficult then I thought it would have been. The push ups we hard!
CFWU x 2 (doing this 2 times is twice as hard as doing it once)
Warm up sets for HPC
45lbs x 10
95lbs x 6
135lbs x 3
Hang power clean 1-1-1-1-1-1-1 reps
155-185-185-190-190-195-205 F-195
This was a lot of fun to do. The last few I had to really focus on
driving the elbows.
Below is an email I recieved from the Tech Department where I work. I had a nice chuckle after I read this.
Sgt Sheffar,
We had an issue with drive space on our main file server and have had to
remove data from some of the users that far exceeded a reasonable
amount. The actual policy states that users are to be allocated no more
that 200 MB. While we don't strictly adhere to that limit your Q drive
was just under 7 GB. Most of the data was Crossfit training docs and
videos as well PAMS, PUBS and Crses. The Crossfit appears to be of a
personal or extra-curricular nature. The remainder of the files are
available on the unit share or on the DIN and should not be on a users Q
drive.
Sincerely,
XXX XXXXXXX
Holiday Beard. Oh how I miss it!
First post of the year. I am predicting a great year.
CFWU x1 (I will have to increase this. I was getting bored with doing it 3 times so I went to 1. Now I need the practice for pull ups and OHS.)
Deadlift
3-3-3-3-3
135-185-225-295-315
That was good lifting today for me. I felt strong but my grip was the weakest part of the lift today. I tried the hook grip to compensate but nearly tore my thumbs off.
Today is day 5 of trying to kick the chewing tobacco habit. I have been addicted to that stuff for about 5-6 years. I have attempted to kick the habit in the past and have some success. I would be absent from chewing for a few months and then I would go back to the habit. I feel that it is more important this time around to truly stop. Getting married this summer is a large motivation. I don't want to get married with only half a jaw. The other and less important but none the less motivating is the financial aspect. I average about a 34g tin every 1.5 days. At a cost of 14.25$ a tin this translates to aboyt 285$ a month.
After 30 days of not chewing I am going to reward myself with an IPod Touch.
Are there any suggestions or words of wisdom to assist me with this painful endeavour?
