SUNDAY 100502

SUNDAY 100502

 

50 Med Ball Cleans

10 muscle up progressions from knees

10 pull ups

40-8-8

30-6-6

20-4-4

10 Med Ball Cleans

2 muscle up progressions

2 pull ups

 

14:12

Front squat 3-3-3-3-3 (195)

FRIDAY 100430

CFWU 3x6

Front squat

10x45
6x135

155-175-185-195-205(2)

Needed some yelling and loud music...

CrossFit Level I

SUNDAY 100425

Partner workout
As many push ups as possible in 10 minutes while your partner performs
10 med ball cleans. Rotate every 10 MB Cleans.

167 push ups

SATURDAY 100424

Fran 10:00+
9 pull ups left at 10-min cut off. Thrusters were brutal.

Tabata Squats (15)
16-17-16-15-15-15-15-15

500m row

WEDNESDAY 100421

CFWU 2x15 (5/5/5)

4 rounds of:
500m row
Rest 3 minutes

1:44 (6 damper)
1:50 (4)
1:48 (2)
1:52 (3)

McGhee (8rds+3 box jumps - 20min)

TUESDAY 100420

CFWU 1x10

McGhee
AMRAP 30
285lb deadlift, 5 reps
13 push ups
9 box jumps (24")

8 rds + 3 box jumps
20:00 -- 225lb DL

Snatch Balance 1-1-1-1-1 (135)

MONDAY 100419

CFWU 1x10

Snatch Balance

10x45lbs
6x65
85-95-105-115-125-135

Filthy 40 (32:40)

SATURDAY 100417

For time:
40 box jumps (20")
40 jumping pull ups
40 Kb swings (16kg)
40 walking lunges
40 KTEs
40 push press (25# Dbs)
40 back extensions
40 wall balls (20#)
40 burpees
40 double unders

32:40

ERIN (18:57*)

WEDNESDAY 100414

Erin

5 rounds for time of:
15 dumbbell split cleans; 40-lb DB
21 pull ups

Subbed 25-lb DB
21-18-15-12-9 pull ups

(18:57)

TUESDAY 100413

TUESDAY 100413

5 rounds for time:
135-lb back squat, 20 reps (95#)
20ft handstand walk

Subbed handstand hold (1:00, :50, :45, :40, :30)

13:27

DT (95lb) 9:12

SUNDAY 100411

DT
12 deadlifts (135lb)
9 hang power cleans
6 push jerks

9:12 (95lbs)

Dot Coms Day 2

SATURDAY 100410

500m row (400m run)
150 double unders
50 burpees

18:55

Ouch...

Overhead Squat 5-5-5-5-5 (95)

CFWU 1x10 no pull ups

OHS

45x10

95-95-95-95-95

Ready for more...

APFT (269)

WEDNESDAY 100331

APFT

55 PU
72 SU
14:36

Back Squat 5-5-5 (205) Press (115)

MONDAY 100329

CFWU 1x10 (6/4)

Back Squat 5-5-5
10x45
10x135
6x185
205-205-205

Press 5-5-5
10x45
5x95
115-115-115(4)

Strict Pull ups
3-3-2.5

APFT Prep

SATURDAY 100327

CFWU 1-2-3-4-5-6-7-8-9

400-25-25

6 rds for time of:
400m run
25 push ups
25 sit ups

24:28

THURSDAY 100325

Run Burpee Run

4 rounds for time of:
400m run
25 burpees

10:00

Double Unders (16)

WEDNESDAY 100324

CFWU 1x10 (headache)

10-min of Double Unders
16 in a row
16-9-8-8-8-7-6...

100 Perfect Push Ups

TUESDAY 100323


100 Perfect Push Ups

10:00 (75) 30-15-15-15

DL - Push up

SUNDAY 100314

50 DU - 2:09

CFWU 3x10 (10/10/8)

AMRAP in 10 minutes:
10 135-lb deadlift
10 push ups

8+10 DL

Sleep:
Calories:

THRUSTERS 3-3-3-3-3 (145)

THURSDAY 100311

Double unders
25 in 1:00
6 in a row

CFWU 3x12 (7/12/7)

Thrusters 3-3-3-3

95x10
115-125-135-145

Sleep: 7.0
Calories:

Rest Day

WEDNESDAY 100310

Rest Day

Sleep: 6.0
Calories:

Helen (12:37)

TUESDAY 100309

CFWU 2x12 (5-5-5)

Helen (12:37)
3 rounds for time of:
400m run (treadmill)
21 dB swings (35-lb)
12 pull ups

Sleep: 7.5
Calories:

Rest Day

MONDAY 100308

Sleep: 7.5
Calories: 1,159
Fat:
CHO:
Protein:

Max Effort Legs

SATURDAY 100306

CFWU 3x12 (7/6/4)

Max Effort Back Squat 3-3-3-2-2-1

135x8
185x4

205-215-225-235-x-245(1)

Smoked. Screwed up and lost focus on second set second rep. Bent
forward too much and had to muscle the bar back to standing...

Sleep: 9
Calories:
Fat:
CHO:
Protein:

Rest Day

SUNDAY 100307

Calories: 1,159
Fat: 70.8g (53%)
CHO: 35.1g (12%)
Pro: 100.7 (35%)

Rest Day

FRIDAY 100305

Traveled to CP 65 today. Easy day. Cheat day...

Sleep: 6+1
Calories: 3,149
Fat: 153.3g (43%)
CHO: 252.1g (31%)
Pro: 106.4g (26%)

Fran (6:38*)

THURSDAY 100304

CFWU 3x12 (5/5/5)

Fran
3 rep rounds of 21-15-9:
Thrusters (65lbs)
Pull ups

Pull ups were weaker than expected. First 7 unbroken, then nothing but sets of two. Thrusters were unbroken 21, 10 of 15 before a rest and 6-3 last round. Never put it down, just stopped in the rack for a breather. Pull ups smoked me like some bad hill sprints. Chest was burning after that...

Sleep: 4.5 hrs (couldn't get back to sleep after 1:45am diaper)
Calories: 3,166
FAT: 161.1g (44%)
CHO: 147.2g (18%)
PRO: 288.5g (38%)

WEDNESDAY 100303

Rest Day

Took it easy today to fully recover from the 10k. Feeling pretty good tonight. Might have been all the sleep. Hope I can average about 9 hours at Key Resolve...

Sleep: 7.5 hrs
Calories: 2,711
FAT: 143.6g (47%)
CHO: 63.8g (9%)
PRO: 287g (44%)

Tabata Push Ups (6/51)

TUESDAY 100302

CFWU 1x12

Tabata Push Ups (6/51)
14-10-8-7-6-6

CFWU 2x12 (12/7-5)

Gym Sprints

5 rounds of:
60m run (one down and back on gym floor)
120m run
180m run

Rest period is the time is took to complete the previous sprint. 0:20 sec sprint = 0:20 sec rest. Each length of the gym floor was 20-sec, one complete round was 4-min. Total time: 19:00.

Sleep: 6.0 hrs
Calories: 2,018
FAT: 90.5g (40%)
CHO: 97.6g (19%)
PRO: 204g (41%)

Active Recovery

MONDAY 100301

CFWU 3x10 (8/7/6)

Mag 7

Recovering from 10k yesterday. Sore in POSE running muscles. Need to break out the VFFs to get stronger...!!!

Sleep: 6.0 hrs
Calories: 2,080
FAT: 135g (58%)
CHO: 63g (11%)
PRO: 160g (31%)

10k Run (54:08)

SUNDAY 100228

Goyang Marathon 10k

27:12 5k
54:08 10k

Splits to follow...

CF Yongsan Baseline (6:18)

SATURDAY 100227

800m run
40 squats
30 sit ups
20 push ups
10 pull ups

3:22 run
6:18 total

Deadlift (315)

FRIDAY 100226

CFWU 3x10 (5/3/2)

Deadlift 1-1-1-1-1

135x10
225x5
315-315 (out of gas)

Slept from 2000-0400/0600 after only getting 3 hours the night
before. Previous buffet lunch of meatloaf, fried chicken and ribs did
not sit well. Can't wait to try NewGreens...

Back squat (185) Bench (185)

THURSDAY 100225

CFWU 3x10

Squat 5-5-5

10x135
185-185-185

Bench 5-5-5

10x135
185-185-185

SATURDAY 100220

Reminder

Decending rep rounds of:

Run 180m (3 laps gym)
10 Kb swings (16kg)
10 wall balls (14-lbs)
10 box jumps (20")
10 sit ups
10 push ups
Run
9-9-9...
Down to 1-1-1...

29:01

Power Cleans (155)

WEDNESDAY 100224

Rest Day

Double under skill work

Paleo cheats: 0

TUESDAY 100223

CFWU 3x10

Power cleans 3-3-3-3-3

95x5
135x4
155-155-155-155-155

Paleo cheats: 3
B: shake
L: Bulkogi
D: soup (rice, beer, Almond Joy)

MONDAY 100222

CFWU 3x10/9/8

Back squat 5-5-5 (225)

10x115
5x185
225-225-225-225-225

Press 5-5-5 (125)
10x45
5x95
125-125-125

Strict pull ups (3)

Paleo cheats: 0

Deadlift (275)

FRIDAY 100219

CFWU 10-9-8.

Hands trashy after first 10.

Deadlift 1-1-1-1-1

225x8
275-275-275-275-275

Back Squat (185) Press (115) PU (3)

THURSDAY 100218

CFWU 10-8-8

Back Squat
135x10
185x5 x 3

Press
45x10
95x8
115x5 x 3

Strict Pull ups
3-2.5-2

Deadlift (325) Tabata sprints

FRIDAY 100212

CFWU 3x8

Deadlift 1-1-1-1-1
225x8
315x6
325-325-325-325-325

Tabata Sprints (Treadmill)

8 rounds
6.0 mph
15.0 incline

Back Squat (230) Bench (195) P/U (2)

THURSDAY 100211

CFWU 3 X 8

These are getting better slowly. Hand grip is becoming the limiting factor sort of...

Back Squat 5-5-5
135 x 10
185 x 6
230-230-230

Getting close to critical mass. Might back down to 3x5 at 185 with a big focus on keeping my knees out to strengthen my hips.

Bench Press 5-5-5
135 x 10
185 x 5
195-195-195

Getting close here too. Will keep going up and see what happens I guess.

Pull ups
2-2-2-1-1-1

Going to do more of these during most workouts. Need to work more strict pull ups to develop strict pull ups and improve my kipping pull ups. I've found that kipping pull ups don't improve the strict pull ups.

Power Clean (145) C2 Fishing (1155)

TUESDAY 100209

CFWU 3x7

Power Cleans 3-3-3-3-3
95 x 10
145-145-145-145-145

C2 Rower Fishing Game
1155 points
2:03 avg
972 meters

Squat (225) Press (110)

MONDAY 100208

CFWU 3x7

Back Squat 5-5-5
135 x 10
185 x 6
225-225-225 (knees caving...)

Press 5-5-5
45 x 10
95 x 6
110-110-110

Deadlift (315) Tabata Sprints x6

FRIDAY 100205

CFWU 3x7 almost C2B...?!??!!???!!!

DEADLIFT 1-1-1-1-1
135x8
185x5
315x1 x 5

Tabata Sprints (Treadmill) x6
Incline: 15.0
Speed: 6.0mph
Pace: 10:00/mile

Back Squat (220) Bench (190) P/U (2)

THURSDAY 100204

CFWU 2x7 (damn tricep extension dorks)

Back Squat 5-5-5
95x10
135x8
185x5 maybe
220x5 x 3

Bench 5-5-5
135x10
190x5 x 3

Max Rep Strict Pull Ups x-x-x
2-2-2


WEDNESDAY 100203

Rest Day

Power Clean 3-3-3-3-3 (145)

TUESDAY 100202

CFWU 3x6

Power Clean 3-3-3-3-3
95x10
105x8
135x5
145-145-145-145-145

METCON
Tabata Sprints (Treadmill)

20:10 x 6
Incline: 15.0
Speed: 6.0 mph
Pace: 10.0 min / mile

x8 next time

Sent from my iPod.

Back Squat (215) Press (105) P/U (2)

MONDAY 100201

Back squat 5-5-5
10x95
8x135
5x185
215-215-215

Press 5-5-5
10x65
8x95
105-105-105

Strict Push Ups
2-2-2

Sent from my iPod.

Deadlift (345)

FRIDAY 100129

CFWU 3x6

Deadlift 1-1-1-1-1
295-315-335-345-345

METCON
50 Wall balls (3:17) ouch...

Sent from my iPod.

Squat (205) Bench (185)

THURSDAY 100128

CFWU 3x6

Back Squat 5-5-5 (205)

Bench 5-5-5 (185)
***sore left wrist / palm?

Screaming Eagle Push Ups (4x15)

Sent from my iPod.

WEDNESDAY 100127

WEDNESDAY 100127

CFWU 3x6 good pull ups

Skills: double unders (sad)

Mag 7

3x500m row / 1-min rest
1:58-1:57-1:58

Screaming Eagle Push Ups
(30) - tomorrow 10x15

Sent from my iPod.

TUESDAY 100126

TUESDAY 100126

CFWU 3x5 minus pull ups

Thrusters 5-5-5-5-5 (115)

5x100 single unders on the minute

Sent from my iPod.

Push up Progressions (20-)

WEDNESDAY 100120

Mag 7
Played with jump rope
CFWU 4x5

PU Progressions 20-20-20
20-13-10-10-10

Sent from my iPod.

Fran (6:34) 65lbs

SATURDAY 100116

Fran - 65lbs
6:34

Weight was easy, pull ups were brutal. Good pull ups though...

Sent from my iPod.

Wendler 5/3/1

SATURDAY 100109

CFWU 3x5

Moving on to 4x5 til I get to 6x5 then switching to 3x6 up to 5x6 then 3x7...

10-min push ups (131)

BACK SQUAT (Wk 2) 3-3-3
185-195-205

Too easy, going to wait and see how hard week 3 is with the 1RM at 95% and then I'm bumping all these numbers up 5 pounds...

Wendler 5/3/1

WEDNESDAY 100106

CFWU 3x5

Deadlift
5x235, 5x255, 5x275

TUESDAY 100105

Rest Day - Snow Day

MONDAY 100104

Combat Abs - Magnificent Seven

Sent from my iPod.

Wendler 5/3/1

SUNDAY 010310

Jump rope
CFWU 3x5

Bench Press
135x12
5x170; 5x180; 5x190

Sent from my iPod.

Wendler 5/3/1

FRIDAY 010110

CFWU-ish
Jump rope-ish

Squat (Week 1)
135x12
170x5; 180x5; 190x5

Big juice breakfast. Salami n cheese. Pork chops n mashed
cauliflower. 7 Hershey's kisses.

10 cuss words. Not bad for first day.

Sent from my iPod.

Dan John Rapid Ascent Program

MONDAY 091221

Power Clean 8-6-4
95-135

Press 8-6-4
95-105(8-4-3)

Front Squat
135-155

Sent from my iPod.

Deadlift 3-3-3-3-3

SATURDAY 091219

DEADLIFT 3-3-3-3-3

225-275-295-315-335(2)

Grip and no chalk sucked...


Tabata Push ups (6)

10-10-10-10-10-6

Press

FRIDAY 091218

PRESS 5-5-5-5-5

95-105-115-115-125

ok

Jingle Bell Run

THURSDAY 091217

3k formation run. COLD. Too much snivel gear. POSE is going. Need to work skills and drills.

Back Squat 5-5-5-5-5 (225)

TUESDAY 091215

Back Squat 5-5-5-5-5

135x10
185-205-225-225-225

Fighting of baby's CDC flu bug...

Sent from my iPod.

Week 1 return

FRIDAY 091211

Heavy Thrusters - 5-5-5-5-5 (Db)

50-55-60-65(3)-65(4)

THURSDAY 091210

Deadlift 5-5-5-5-5

225-275-275(3)-275(3)-275(3)

Grip sucked...

Sent from my iPod.

Bench Press 5-5-5-5-5 (205)

WEDNESDAY 091209

Rest Day

TUESDAY 091208

Bench press 5-5-5-5-5

10x135
155-175-185-205-185

Sent from my iPod.

Front squat - Tabata Row

MONDAY 091207

Front Squat 5-5-5-5
155-155-185-155

Tabata Row (damper 3)
95-98-91-91-88-81-85-85 meters

Sent from my iPod.

Dan John Rapid Ascent

MONDAY 091102

Power Clean (8-6-4)
95-115

Press (8-6-4)
95-95

Front Squat (8-6-4)
135

Little smoked, good first day back

Heavy deadlift tomorrow...

Sent from my iPod.

100 Push Ups Update

MONDAY 091102

W2D2-L3 (74)
14-16-12-12-20 (:90 rest)
rough last set

SUNDAY 091101

W2D1-L3 (68)
14-14-10-10-20 (:60 rest)
tired after Saturday's cheat day carbs...

THURSDAY 091029

W1D3-L3 (69)
10-15-9-9-25 (2:00 rest)

TUESDAY 091027

W1D2-L3 (58)
10-12-8-8-20 (:90 rest)

Sent from my iPod.

Hundred push ups again

MONDAY 091026

Going for it again now that there is a 100 push ups app on my damn
iPod. Got 27 straight perfect PU on Sunday so shooting for 100 on
Xmas day...

Back squats again

5-5-5 (235) no issues

Left shoulder "tweeked" over weekend after Friday's presses...?

100 PU W1D1 10-12-7-7-9 np

Played with double unders again... brutal...

Sent from my iPod.

FRIDAY 091023

Press 5-5-5 (105) np

Played with double unders... brutal...

100 singles
50 double unders (singles)
100 singles

Going to start timing this one to track progress...

Sent from my iPod.

WEDNESDAY 091021

Deadlift 5-5-5 (285) grip failed by 2nd

Sent from my iPod.

Squats 5-5-5 (225) PU/SU (25-10-8)

MONDAY 091019

First day of PT five days a week with lifts and push up and sit up workouts every MWF. 3x5s doesn't hurt too bad and it will make me stronger so it's win-win at this point.

Light warm up

Squats
10x45
10x135
225-225-225

Just right for first day back. Took five minutes between each work set.

3x25 push ups (25-10-8 - weak)
3x25 sit ups
12 close hand push ups
8x8 crunches
12 wide arm push ups

TUE/THU will be press/push press/push jerk/press... and double unders and maybe tabata rowing. Need to throw pull ups (and handstands) into every warm up before I get smoked by workouts...

Bench - Pull - Squat

MONDAY 091012

5 rounds of:

Max rep BW Bench Press
Max rep Pull ups
Max rep Back Squats

Rest exactly 3 minutes between rounds

185#

10-8-12
9-5-10
7-5-10
6-4-9
5-5-8

Ouch...

Sent from my iPod.

30 Muscle Ups for time

TUESDAY 091006

Modified 30 muscle ups for time down to

20 rounds for time of:

3 pull ups
3 dips

18:22

Pretty good scaling. Wouldn't have wanted to do the 30 sets of 4 pull ups and 4 dips which is the standard scaling... OUCH...

Trigg's Revenge

SATURDAY 091003

AMRAP in 30 minutes of:

400m run
5 pull ups
10 push ups
15 squats

Wear a 20-lb weight vest if you got it...

7 rounds + 100m run...

Front Squat 3-3-3-3-3 (205)

WEDNESDAY 090930

Front Squat 3-3-3-3-3

Still hurting after FGB IV so finally back at it after 3 rest days... getting old sucks...

Felt pretty good on these. 205 was pretty hard, 215 practically stopped on the way up out of the second rep. Called it good...

135-155-185-205-215 (F/2)

These might be more fun at 205 across... ouch...

Fight Gone Bad IV (266)

SATURDAY 090926

Row - 20/16/15
WB - 23/15/15
SDHP - 23/16/17
BJ - 15/13/12
PP - 25/20/21

Need to work the box jumps and the stamina...

Pretty happy with the effort though considering my usual diet...

DIANE (9:04)

THURSDAY 090924

Diane (9:04)

21-15-9
225# Deadlift
Handstand push ups

205#
large band + medium band

Ready for 225 and med-med

Sent from my iPod.

Barbara (32:22)

WEDNESDAY 090923

BARBARA

5 RFT of:

20 pull ups
30 push ups
40 sit ups
50 squats

Rest exactly 3 minutes between each round.

32:22 - 4 rounds - medium pull up bands

5:34
5:42
5:56
6:02

Push Jerk 3-3-3-3-3 (165)

TUESDAY 090922

CFWU x2 (med band)

PJ 3-3-3-3-3

135-145-155-165-176(F) PR

Sent from my iPod.

CrossFit Total-ish

SATURDAY 090919

Hit the powerlifting competition en lieu of a CFT by myself. Worked out pretty well...

Set three PRs today in the 1RM back squat, bench press and deadlift.

Back Squat - 185/245/255

Bench Press - 185/225/245

Deadlift - 275/345/375

875 was the highest in my weight class (just me) and overall (three of us, all CrossFitters).

Seriously thinking about hitting the 8th Army powerlifting championships in Camp Humphreys on 10 OCT...

Lunges suck

WEDNESDAY 090916

4 rounds for time of:
100ft walking lunges, 25lb DB
30 24-in box jumps
20 weighted pull ups (0#)

26:00

Ouch...

Clean and Jerk 1-1-1-1-1-1-1 (165)

TUESDAY 090915

CFWU (x2)

Clean & Jerk 1-1-1-1-1-1-1

95#x5

115-125-135-145-155-165-185 (FC)

Squat cleaned the 185 ok, just did get under it and keep it locked out overhead long enough to count it as legit. Coulda got it though. Kinda like these...

Elizabeth (14:37)

MONDAY 090914

Elizabeth
21-15-9 rep rounds of:
135-lb Cleans
Ring dips

14:37 (95#/dips)

Sent from my iPod.

Run Burpee Run

SATURDAY 090912

6 rounds for time of:
400m run
25 burpees

24:51 (5 rds)

Sent from my iPod.

Weighted Pull ups (15#)

FRIDAY 090911

Weighted pull ups 1-1-1-1-1-1-1

0-10-0-15-0-10-20(F)

Sent from my iPod.

Rowboat Fran

WEDNESDAY 090909

Row 1000m
21 65-lb Thrusters (65#)
21 pull ups (Large band)
Row 750m
15 Thrusters
15 pull ups
Row 500m
9 Thrusters
9 Pull ups

18:54

5k run with jog stroller

MONDAY 090907

5k run with jog stroller

29:35

Run Snatch Run

FRIDAY 090904

5 rounds for time of:

15 55-lb Power Snatches
400m run

22:08

Sent from my iPhone

OHS 3-3-3-3-3

THURSDAY 090903

CFWU 2 x 10

OHS 3-3-3-3-3

10 x 45
10 x 65

95-115-115-125-135(F) 2 out of 3, lost concentration and tension...

All in all a good workout. Got lots of unusual sore places due to this week's main page workouts. Going to enjoy keeping up with it I think...

Nat.e

WEDNESDAY 090902

CFWU 2 x 10

Modified Nate

AMRAP in 15 minutes of:
2 pull ups (small band)
4 dips
8 Kb swings (1.5 pood)

~12

Sent from my iPhone

9-7-5 DB DL-HPC-Thruster

TUESDAY 090901

AMRAP in 15-min of:
9 DB Deadlift (2x40#)
7 DB Hang Power Cleans
5 DB Thrusters

9 rounds (ouch)

Sent from my iPhone

Cin.dy

Going to start following the main page workouts from one week ago as best I can. Should be interesting.

3 x 10 CFWU (large band)

CINDY
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

Did this at 2/3 speed for the first workout back in three weeks...

AMRAP in 15 minutes of:
3 pull ups (medium band)
6 push ups
9 squats

15 rounds + 3 pull ups

I'll take it. 5 on 2 off is going to be painful for at least two weeks until my eating and sleeping get sorted out...

Half Mara-WHAT??!?!!???

SATURDAY 090829

Not sure why I thought this would be a good idea...

2:16:30

First I thought my nipples were going to rub off in the first few kilometers. Then it was one long, muggy sweatfest where my gooch and my arm pits were rubbed raw!!!

Kept a 6-min per kilometer pace through the first 15 kilometers, then the wheels fell off...

I have a newfound respect for what Greg Amundson did just on CrossFit training. 89 miles in 24 hours. HOLY SHIT!!! WWGD...

Army PT Sucks

FRIDAY 090828

Hit some PT with the company after redeploying from UFG 09. Regular suckfest. Side straddle hops. 25 push ups. 30 sit ups. 45 min death run. Stupid.

Team Murph

SATURDAY 090808

Tackled this one with COL Clark, LT Mitchell, CPT Gillette and myself.

Run 400m
~25 pull ups
~50 push ups
~100 squats
Run 400m

This one hurt even breaking it up between four people. Poor David Kim hit a whole Murph by himself.

MEBB

FRIDAY 090807

Back Squat 3-3-3
185-225-225

Bench Press 3-3-3
185-185-185

Deadlift 3-3-3
225-245-265

Weigh-in

231 lbs
25% BF
172 lbs lean body wt

Shit. Work to do.

GOAL (1 OCT 09)
215 lbs
17% BF
178 lbs lean body wt

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Run day

29:00 run in VFFs

Banged up the bottoms of my feet pretty good. Need to run in these
every week. Definitely like hill sprints better...

Crap: breyers at lunch, fingertip of frosting, powerbar protein plus,
can of soup with ramen. (Day 3 without soda)

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Rest Day

WEDNESDAY 090805

Crap: Subway flat bread, crispy crowns (broccoli, green beans, no Pepsi)

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Hill Sprints

All kinds of sore today from Monday's workout but it felt good to get
out there. Jogged down to MP hill for some 30-sec sprints.

6 hill sprints (each ~:25)
Rested 1:30 btw each

Did a few push ups and pull ups... weak...

Crap: ramen yesterday (forgot); Subway flat bread, donut, finger
sandwiches x 8, breyers (no dinner?)

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Dan John Rapid Ascent Program

MONDAY 090803

Back after it after a three week break. Painful.


Power Cleans 8-6-4 reps
115-125

Press 8-6-4
95-100 (8-4-3)

Front Squat 8-6-4
100-115


Going to start recording all the crap (non-Paleo) I'm eating throughout the day...

Crap: Subway flat bread, small bag Cheetos, box Milk Duds, 16oz soda, small Movie popcorn...

777

AMRAP in 10 minutes of:

200m run
7 push ups
7 squats

6 + 100m

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