Putting some crossfit back into my training

Autumn air is nice, its starting to get dark earlier and earlier. Turns out Matt contracted MRSA and has been training with it for the past few days with us. I'm going to just chalk that up to a win and hope for the best, he's getting treated for it now.

Dynamic Warmup and shoulder prehab

Bench Press + 100lbs of chains at top, first time using chains in about 10 months.
85 x 5
125 x 5
155 x 5
175 x 5
195 x 5
220 x 5
230 x 4 - I made the smart move of putting 5 extra pounds on one side for the past few sets, to make the movement more challenging/I forgot to check the bar before starting my lift.

Pullup variations 5 sets. I'm working on being able to do front levers and one handed pullups, stay tuned...
I guess I'd like to be more like this guy in general.

Dip Variations 4 sets
Cable Rope Bicep Curls 3 x 6-10

Weighted Dip/Pullup/burpee medley - done one after another with no rest
45lbs x 10 dips, 45lbs x 5 pullups, 10 burpees touching the ceiling each rep (10 ft?)
90lbs x 8 dips, bodyweight x 8 pullups, 10 burpees

Food:

8:00am
1 cup bone broth
Liverwurst

12:00pm
Bacon and eggs with parmesan cheese (Nice raw grass fed variety from trader Joe's)

3:30
Mashed Sweet potato with butter
Salad with veggies and olive oil dressing

6:00 - 10g BCAA and water

8:00pm
Mashed Sweet potato
1 chicken drum stick

11:00pm
Mashed Sweet Potato
2 hardboiled eggs
Salad with veggies and olive oil dressing.

Deload Week

I've been on an animal kick lately.

Well, deload weeks usually end up being ridiculous workouts so here we go.

10/18/2011 - Deload deadlift/squat (Did I just say squat?)

225lb Deadlift x 10 reps
15 box jumps 24"
10 handstand pushups

5 rounds for time. Perfect warmup (Just kidding it was brutal). Finished sometime around 7-8 minutes. not sure of the time because my i-phone 6 (old flip phone) doesn't like to take time past 5 minutes.

Back Squats - Its been about 8 months since I've done squats! I have the itch to get back into these for some reason. Took it slow and kept them all light. All reps were past parallel.
45 x 5
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5

Whip Smashes 3 sets of multiple variations
Band Chops 3 x 10/side

Fun night. I've decided to add in some different movements lately, train a bit more often throughout the week but still keep in two days per week devoted to strength. It keeps me excited to train.

Good Eats:
8:00am
1 cup of bone broth made with chicken legs and broccoli stalks (In know what you're thinking, delicious!)
A bit of Liverwurst made from organic pastured beef trim, beef liver, beef heart, beef kidneys. get your vitamin A and D on!

10:00am
1/2 shake
Banana
Strawberries
blueberries
Yogurt
1/2 can coconut milk
2 TBSP olive oil

12:00pm
Other 1/2 shake

2:00pm - 1/2 half of this salad
Salad with vegetables
2 sweet potatoes
2 hardboiled eggs
A bit of tuna from last night's dinner
Home made olive oil based dressing

4:30pm
other half of the salad

6:00pm 10g BCAA and coconut water

8:00pm
Bit of pork my father cooked and some bananas

10:00
Don't know yet! We have some sausage with beans and vegetables I may be eating, we'll see.

New Bench PR

Training 10/13/2011

Dynamic Warmup and Shoulder pre-hab

Weighed in at 190lbs tonight

Bench Press
Bar x 5
125 x 5
215 x 3, 3
245 x 1
275 x 1
300 x 1
320 x 1
340 x 1 - PR, previous best was 330 in 2007, I weighed 20lbs heavier back then

Terrible video quality, guess I won't be doing too many videos through the winter.

340 x 1

300 x 5

Dips
lots of goofy sets
70 x 22

Here is what my sets of dips have been looking like lately.

I forgot how to do drips properly.

Pullups - lots of front lever and one handed pullup work

Cable Curls


Eating

8:00
1/2 Shake
2 bananas
strawberries
blueberries
2 oranges juiced
1/2 can coconut milk
Kefir
1 TBSP red palm oil
2 TBSP olive oil

11:00am
other half of shake

3:00
Salad lots of veggies
1 egg
Sweet Potatoes with butter

6:00 20g BCAA and Gatorade

8:00
Sausage, spinach, beans, tomato sauce, garlic jamboree

Having fun

Training 10/11/2011

Big cup of green tea before training

Dynamic Warmup + Hip prehab

Deadlifts (No belt) supersetted with multiple types of jumps
135 x 3
225 x 3
315 x 3
405 x 2
455 x 5 - Rested a bit between the last two reps but fought through. May be an unbelted PR I'm not sure.

Tire Flip
550 x 3
800 x 2
950 x 8 - PR, jacked up my neck a bit here.

Band Rotary Punches 2 x 20/side
Ring Ab saws 3 x 5-10
Human Flag work

Honda Civic push
2 x 300'

Food:
8:00am
Liverwurst and park of my shake:
2 bananas
strawberries
blueberries
1/2 can full fat organic coconut milk
Kefir
Extra virgin olive oil
Organic unrefined red palm oil

10:00am
Other half of the shake

1:00pm
Chili:
Ground turkey
Yellow Onions
Mushrooms
Tomato
Peppers
Black beans
white rice

3:30pm
Same as 1:00pm

6:15 - 10g BCAA and water

8:15
Rest of the chili and rice

11:30 - 4g Fish Oil (I should be asleep)

Thank you everyone

Hey guys, my training has been excellent lately and I need to get back to posting! However I have a more important topic to blog about...


I had an excellent birthday. I went to school and was greeted with a warm happy birthday from all of my classmates. I had a bunch of texts and facebook happy birthdays as well as a bunch of calls from my best friends and family.

Later I had an awesome workout training with old and new friends. We have so much fun everyday I look forward to driving 45 minutes to my parent's place to train and see my parents.



I had an awesome dinner with my family. you guys have been there supporting me since day one and I can't tell you how important you all are for me. Later I had an incredible dinner with my lovely girlfriend Steph. She's there for me everyday putting up with my nonsense and supporting me with all of my crazy ideas.

I love all of my friends as well, I look forward to everyday because I know I'll be able to hang out and enjoy my time with them.

I wanted to take the time to express my gratitude to everyone and thank you for making my life what it is. You guys are the reason I love life.