Rethinking the Nature of My Existence.

Wednesday, 1-21-09

Push-Jerk, 1x7

185-215-225-235-245(f)-240-245(f)

PR by 30#.  Considerably less than my split jerk (PR-265), but a PR is a PR, no matter by how much. 

Don't get caught up in the small stuff.  Look forward to the larger picture.

Today (Thursday) is a rest day.  Nap, food, teaching, studying, and a long, good night's sleep.

Shake a Fist

Catching Up...

Monday

As many rounds in 20 minutes of:

10 Squat Clean, 155#

10 Handstand Push-Ups

8 Rounds +2 Cleans

Tuesday (Today)

7 Rounds, for time:

5 Body weight Back Squat

5 Muscle-Ups*

*Every instance you have to break up the 5 muscle-ups (I mean EVERY time), add 10 pounds to the bar.  

Looked like this:

Round 1: 185# Squat, 5 Muscle Ups

Round 2: 185# Squat, 3/2 MU's

Round 3: 195# Squat, 4/1 MU's

Round 4: 205# Squat, 3/2 MU's

Round 5: 215# Squat, 2/2/1 MU's

Round 6: 245# Squat, 2/2/1 MU's

Didn't get to a 7th round, time didn't permit it.  I recommend if you weigh more than 180# you use 225# to start with.  It took me 15:36 minutes, but the weight was not the challenging part of the couplet, the muscle-ups were.  I got the idea for this couplet from my friend Alex.

On a different note, Ronnie (6'3", 220#) rowed a 1:27/500m, back squatted 5x350 (after 6 other work sets of 5 reps), and then rowed a 3:31/1000m.  Ronnie informed me that today was his sixth successful day without a cigarette.  Awesome.  

R and R

Rest Day.

That makes cycle 1 of an 12 cycle 3/1 schedule, following exclusively CF, nothing extra.  I'm in the GPP phase, of which I might extend, and then I'll most likely go into a strength cycle, just depends.  

I'm pretty good about my own programming, but we all have the inherent tendency to only do the things we can readily excel at, and avoid the things that need the most work (for me, anything 3-10 minutes with moderate to heavy loading).  So, following the main page just makes sense.  We can try to deviate from it, but at the end of the day, it comes from the originators, and it's going to be the best GPP to follow.  

BTW, if you haven't watched the Greg Glassman presentation to the National War College, please do so.  My mom's brother was just released as President of the National War College, and I can assure you, to present a lecture to that crowd, means you know what you're talking about.

Suck It

Overhead Squat
3-3-3-3-3

W/U: row 500m, 2min/500m pace, dROM, roll out, hip mobility drills

45#x10
135#x5
165#x3
177#x3
185#x3
195x3
200x3 (fail at 3)
197x3 (fail at 3)

Diet solid. Zone/Paleo, 3 meals, 2 snacks, 18 blocks, 3x fat. Koy almost convinced me to have a cheat meal with him at Burger House, but I sadly declined.

Anthony came up after hours, and Koy and I watched him go through a running Fran, taken as rx'd with a 400m between each rounds, finishing on a run. The guy went through the whole thing, unbroken, in 8:34. If I'm ever half as tough as Ant is....shit.

Rest day tomorrow. Probably won't take it though. I read that Kelly Moore (Crossfit O.G.) did 45 reps of double bodyweight deadlift, dead stop, in around 11 minutes. She's 45 years old.

Game on.

Catching Up

Post Fran lazy-eye.  Thanks to Sergeant Kirk Walton for letting me use your kit for that one.

Damn.  Damn damn, damn.

Koy and Eric started updating their blogs consistent enough to (sigh) persuade me to start updating mine again.  I've got this little stereotype thing going on with blogging, but hey, if it keeps me on track and honest, then, it's probably a good thing.

So, here's the past couple of days:

Tuesday 1-13-09

157#* Power Clean, 15 Reps

30 Ring Dips

Power Clean, 12 Reps

24 Ring Dips

Power Clean, 9 Reps

18 Ring Dips

Power Clean, 6 Reps

12 Ring Dips

Power Clean, 3 Reps

6 Ring Dips

10:50

Monday 1-12-09

500m Row, 3 attempts

First: 1:31

Second: 1:37

Third: 1:37

1:2 work to rest ratio.

Rest 10 minutes, then:

21-15-9

Virtual Shoveling, 45# plate

Chest-to-Bar Pull-Ups

=6 something, forgot what Jerbear said

Sunday

Deadlift 

3-3-3-3-3

275-305-325-340-355 (fail on rep 3)-350

Rest 10 minutes, then:

7 Rounds, for time:

7 Glute Ham Sit-Ups

7 DB Hang Squat Cleans, 45# DB

=8 something minutes

The nutrition has been spot on the past 4 days.  I'm on a Zone rotation again, with 3x fat, at 18 blocks.  I'm not fucking with anything (shifting carbs to post-workout window, messing with my carb blocks), I'm just doing the Zone how it's supposed to be done.  I always stick to Paleo, and I rotate often back to the Zone to make sure my proportions are sound (this guy likes his meat and macadamia nuts).  Sleep still sucks though.  I'm historically a bad sleeper.  Something to work on, definitely.

Other than that, it's pretty good.  I just got off very small and rather unproductive winter strength cycle, and I'm just sticking with the 3/1 split for a while, with some added emphasis on the basic barbell movements (pressing, pulling, squatting).

Do or die, there's no better time than now.

Stay hard.