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Sep 11th, 2008
Tall socks and heavy deadlifts
**17 hour fast** So I taped my hand up really well for deadlift day, with mixed results. Warm-up sets: 12@45# 6#75# 3@115# 1@135# 1@165# DL 3×3: 3@175# 3@180# 3@180# So that’s sets of 3 at 90% – 92.5% of my 1RM. And I’ve never pulled more than 1 at 180# before. The third pull of the third set was ugly. I know it. [...]
Sep 10th, 2008
Fuck Superglue
**16 hour fast** Per my trainer’s instructions, I’m to stay around 100# for back squats until I get my form nailed down (and fully rehab my quad/hip). Warm-up: Dislocates, OHS warm-up Arms-up air squats Push-ups, KTEs, pull-ups, back extensions BS 10@45# 6@65# 5@85# 5@95# 5@105# 5@105# 5@105# Focused on going well below parallel and trying to make my hip not hurt. Results were so-so on the latter. [...]
Sep 8th, 2008
My new Oly shoes are H.O.T.
**17 hour fast** Sweet flying Jesus, am I sore. My lats are killing me. Kipping is hard work. Repeating a workout from mid-July, press for sets of 2. Warm-up 10 w/ PVC 5 @45# 1 @55# Press 3×2 2@65# 1/1(F) @ 65# 2 @ 65# 1/1(F) @ 65# I have just come to accept that shoulder progressions are slow going. However, my 1RM is [...]
Sep 7th, 2008
I (heart) CrossFit Boston
My Visit to CrossFit Boston This morning, my trainer and I hit CF Boston to meet Jon Gilson, check out their box and play with all their toys. That gym rocks – he’s got an awesome set-up. Gilson spent a lot of time with us, just shooting the shit and offering some coaching tips. My [...]
Sep 5th, 2008
Friday September 5 2008
Trainer’s instruction – it’s squat clean day. My 1RM squat clean is 105#, but I haven’t done them in AGES so my form is super rusty. Decided to work in sets of 5 to get my form back. I’ll go heavy next week. Warm-up Front squat, 10 @ 45# Tall cleans, 8 @ 45# Tall cleans, [...]
Sep 3rd, 2008
Wednesday September 3 2008
**16 hour fast** I’m going to start alternating gymnastics skills and KB drills in my warm-ups/skill work/met-cons, since my certs are both coming up in October. Warm-up Dislocates, OHS warm-up CFWU x1 (replacing pull-ups with KTEs) Ring dips x 7 (assistance band) Ring L-sit x 20 sec Ring dips x 7 Ring L-sit x 20 sec Bench press, 3×5 10 @ 45# 5 @ 65# 5 @ [...]
Sep 2nd, 2008
Tuesday September 2 2008
***18 hour fast*** Had a hard time getting going this morning. Tried to do some heavy squats since my hip is feeling better but my form still needs fixing. I’ve got some people working on that for me. Warm-up Jump rope CFWU OHS warm-up Air squats/box squats BS 3×5 (ish) 5@45# 5@75# 3@95# 2@115# 5@120# 5@120# abandoned, back down to 95# to work on form It’s not that [...]
Aug 30th, 2008
Saturday August 30 2008
Today was supposed to be 3×3 DL, but I totally overestimated how much my posterior chain would be smoked after yesterday’s PC challenge. DL 3×3-ish Warm-up 5@75# 5@95# 1@135# 1@155# Working sets 2@175# (fuck, that was hard) 3@165# Aaand… we’re done. Pulling 3 reps at my normal 5 rep weight was retarded difficult today, which is okay. In an unusually Smart move, [...]
Aug 29th, 2008
Friday August 28 2008
Working from home today, which means it’s Fun in the Driveway. I (heart) having enough equipment to rock out a solid at-home session. Warm-up Dislocates OHS warm-up OHS w/ PVC D-OHS (“D” is for “Driveway”) 5@45# 5@55# 1/1(F) @ 65# 2/1(F) @ 65# 5@65# 3/1(F) @65# Clearly, my OHS needs work. I’m going to add 45# OHS to my warm-up, and start working these with [...]
Aug 28th, 2008
Wednesday August 27 2008
I feel like I’ve been hit by a truck. I can’t identify a single muscle that isn’t sore, and the 10 hours of sleep I got last night still don’t feel like enough. I went over to David Sailor’s sweet home gym to try some new kipping techniques. I covet his set-up. I [...]
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