Wednesday, June 4, 2008


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.

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

Tuesday, June 3, 2008

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

Monday, June 2, 2008

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!