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!