cft

holy crikey! today i made up the crossfit total from last friday, and holy smokes it was a day of pr's!

tuesday, june 3, 2008

"CrossFit Total"

Back squat, 1 rep (190#) PR +15

Shoulder Press, 1 rep (95#)
Deadlift, 1 rep (270#) PR +15

Total: 555 (PR+30)

pre: wux
post: foam rolling

Holy crap! I've BS 185 once before but have been stuck at 175 the past few CFT's. The shoulder press was u-g-l-y. I was just pressing 95x2 last week; i think i made the mistake of doing 10 freestanding hspu in my warm-up and my shoulders were fried. DL PR was huge surprise, just PR'd a couple of weeks ago at 255, so this 15# increase was a definite surprise.. I'm so excited I can't stand it! now i just need to figure out why there is such a large difference between my squat and deadlift.

diet:
same as usual, 100% in the zone all day!

i love cleaning

damn i love doing cleans.

monday, june 2, 2008

For time:
135 lb Squat clean, 10 reps (95#)
50 GHD Sit-ups
135 lb Squat clean, 8 reps (95#)
40 GHD Sit-ups
135 lb Squat clean, 6 reps (95#)
30 GHD Sit-ups
135 lb Squat clean, 4 reps (95#)
20 GHD Sit-ups
135 lb Squat clean, 2 reps (95#)
10 GHD Sit-ups

time: 14:12

pre: wux2
post: nothing, no time

95# cleans seemed a lot easier then last time! no ghd machine so i used the stability ball and put it on the end of the lat-pull-down bench and hooked my feet under the knee pad thing and used that as a mock ghd. works really well.

my abs and upper back are sore today!

diet:

diet went very well, stayed in the zone all day, had an extra bite of my zone bar though.

learning my limits

well i survived this weekend without getting totally shitfaced, pretty sad but that is an accomplishment. i seem to have a problem with learning my limits. i do this with everything. i over work myself with my jobs, take on too many clients, workout way too hard, even when my body tells me not to, cheat big-time on the weekends with my food, drink till i black out...see a pattern there?

friday night i did pretty well, only had 1 margarita (don't know if i can even count it as it was weak) 1 glass of wine and champagne at a bar and 1 more glass of wine at home. god reading that i should have been wasted but my damn tolerance is so high that i just get buzzed, when most people my size would have been on their ass. the best part of this is i didn't eat anything bad! i took a zone meal to the movies, and had a small bite or two of a chicken quesadilla

saturday night is a different story. after 4 hours of sleep, and a full day of work i went out, and from what i can remember i had 2 glasses of wine before we went out, 2 glasses of champagne, and 2 more glasses of wine. oh i also chugged some of michele's bud lite on the dance foor. i did very well with food all day until 2:30 when we went to the ID and had chinese food (at least i think that's what we ate, pork dumplings, fried noodles, some other stuff haha).

took friday and saturday off from the gym and sunday and i finally got a workout in!

sunday, june 1, 2008

made up saturdays wod.

For time:135 lb Thruster, 10 reps (95#)
50 Double-unders
135 lb Thruster, 8 reps (95#)
40 Double-unders
135 lb Thruster, 6 reps (95#)
30 Double-unders
135 lb Thruster, 4 reps (95#)
20 Double-unders
135 lb Thruster, 2 reps (95#)
10 Double-unders

time: 9:14

pre: wux1
post: nothing

wow those thrusters were heavy, and i had some trouble with double unders. great workout though. amazing how a 9 min workout can kick your ass so badly.

im ready to make-up yesterdays wod! looks like a good one!