REST

Do something fun!

SHOULDERS

Today I thought I would do more testing. Not ME but 5x5. Last time I did this workout I maxed out @2 reps of 125#
Shoulder Press
1x5 @85#
1x5 @95#
1x5 @115#
1x4 @125#
1x2 @135#

Push Press
1x5 @105#
1x5@ 115#
1x3@ 125#
1X3@ 135#
1X1@ 145#

At this point fatigue was setting in and I know the Push Jerk should be the heaviest weight but I didn't have the juice.
Push Jerk
1x5@ 95#
1x5@115#
1x3@115#
1x3@115#
1x3@115#
Done!

I was pretty happy with the results. Considering I don't do these lifts often and I have gone from 2 reps of 125 to 2 reps of 135 in shoulder press is nice to see in a month. I am almost at my goal of 150# shoulder press. Push press was good to see @ 145 too!

Tomorrow is a rest day.

EASY PEASY

Yesterday all I did was run some intervals.

2min run
2min rest

x6

Afterward was practice time for snatches and cleans

MAX EFFORT

Today was nice, simple and very energizing. I hadn't done max effort deadlift in a while si I decided to test it today. I was shocked to find I did 1.5 x bodyweight which is 40# heavier than my last effort.

deadlift max effort

8 x 135#
1x 225#
1x 245#
1x 265#
1x 285#
1x 295#

rest as needed in between

worked on the Burgener Warm Up after as well as active stretches.

SOFT DRINKS ARE BAD FOR YOU? REALLY?

Here is an interesting article about soft drinks I found. I always knew soft drink weren't good for you, but not to this degree...

Rest

Evil WOD

Today was just evil especially after yesterday's filthy 50.

3rounds

200 reps skipping
21 deadlifts (185#)
12 box jumps

SUPER FAST JUMP ROPE

I thought I was well past the point of some young chick making me feel inadequate when it comes to fitness. I am humbled... again... Check THIS out!

Filthy 50

Today I actually did this WOD to completion. My first time ever!

50 box jumps 22"
50 jumping pullups
50 db swings 50#
50 walking lunges
50 knees to elbows (to this point I was a fast 18 min. I seriously was sucking wind at this point)
50 push press (45#)
50 good mornings (45#)
50 thrusters (45#)
50 burpees
200 skips instead of 50 double unders

45:01

Cleans and Dips

One thing I hate about Globo Gyms is their shitty equipment. I was doing cleans today with 135lbs and because the bars don't rotate like they are supposed (and I was gripping the bar too tightly) the load went right to my wrists. Needless to say it hurt like hell. Technique is so crucial and when you don't have proper equipment it sucks even more.

I finished the workout but had to modify severely down to 85lb cleans

supposed to be 21-15-9
135 clean
dips

Sunday was BodyFlow

It's becoming fairly standard. BodyFlow on Sundays. Unfortunately my girlfriend Stephanie did something to her back and I have a suspision that our Sunday Yoga session may in fact be the culprit. She does not think so, but I hope she is better by next week because I don't see myself going to one on my own. They are good for flexibility and all but it's not happening on my own.

Rest

Today I had some much needed rest. The other day though, I went into they gym where I work out and had a body composition done to compare from about 6 weeks ago. It turns I have gained 5 lbs and maintained by BF % at 15%. I knew I was heavier but I didn't expect to increase muscle mass that much especially coming off a 2 week layoff. This change is probably due to my changing my workouts to focus on strength days instead of metcons.

Since size gain isn't one of my goals I am tweaking my workouts yet again. This is something I am becoming more and more comfortable with since I am having to do it alot. So instead of doing 2 strength days and 1 metcon per 3 day cycle I will be switching it every other 3 day cycle. So I will continue to do the 2 strength 1 metcon but folling the one day rest I will rotate to a 2 metcon and 1 strength. This plan seems to make sense because I am looking for not only strength but also improved cardio endurance.

The main goals are to be right about 10% BF and 7min. mile. I will report in another 6 weeks with what happens.

Handblancing at it's finest

 Yuval Ayalon has just released his demo clip for 2007.
He is a generalist in a modern circus act by Franco Dragone (from
Cirque du Soleil) called ‘Le Reve’, and he has a strong interest in
the ‘Equilibre’ dicipline. (handbalancing) The man is an artist,

and this is his art.

Clint Young

Here is a great story about limiting beliefs and what happens when you have none. I wanna be like Clint Young!

Porno WOD (Push and thrust)

3x through warm up

For time

50-40-30-20-10

thrusters w/ 10# DB
push ups (any style as long as they are solid meaning chest to floor)

My time 23:43

Fast and The Furious

Burpees/Ball Slams (20#)
10-9-8-7-6-5-4-3-2-1

It doesn't get any simpler than this...


My time 8:52. This is an intense workout!

A quick one.

Todays workout was over quick. I had a hard time sleeping last night so I slept in. I stretched well when I woke up and felt guilty I didn't go to the gym but I also felt really sore from the kickstarts and lunges/pullups from earlier this week. I ended up going into the gym on the pretense of working out what didn't hurt. I did a quick inventory of muscles and decided the only thing that didn't hurt was triceps. So I did another endurance workout with a shit load of stretching in there as well. I feel better now. Maybe I can get something done now.

100 dips

Back at it and in Pain already

The title says it all.

Today was
100 kickstarts w/ 135#. Ow my ass!