The endless pursuit of strength, fitness and health

Search This Blog

Friday, November 11, 2011

Another week of fun

Well, I've been shifting my focus from all strength and strongman to crossfit. I've come up with a game plan that focuses on my weaknesses and I'm going for it. I'm working into the movements slowly, trying to focus more on technique then speed. Wish me luck.

Step 1: Buy 10 gallons of milk

In other news I bought 10 gallons of milk from Alvin over in Pennsylvania today. Nothing like raw grass-fed milk.

Step 2: Drink all gallons

Step 3: Be happy, or dead

Dynamic Warmup
Glute Ham Raise 2 x 10

Push Jerk
135 x 5
185 x 3
225 x 3
255 x 1 - First time back in a while. Going to get this moving back up in a jiffy

Power Clean
135 x 5
185 x 3
225 x 3

Overhead Squat - getting better
95 x 5
115 x 5
135 x 5
155 x 3

Reverse Hyper 3 x 15 don't know the weight, I'll record it when its actually something worth writing.

5 rounds of...
15 overhead squats @95lbs and 400meter run. Think I finished in 13:30? Not very good. My first time running in about 6 months.

Dynamic Wamup
Burpee Broad Jumps 3 x 5
Sprint work
This did not end so well. Ended up pulling my calf. Feels lower and lateral, right on the soleus. I could not walk for the first two days. I did a bunch of gua sha and light stretching. As it started to feel better I began very light strengthening and moved onto more functional strengthening and now later in the week (friday night) I've gotten to the point where I can do 1 leg calf raise and light jogging.

11/8/2011 - Can't walk, but I can deadlift

Dynamic Warmup
Deadlift vs. chains 80-100lbs at top, 30-40 at bottom
135 x 3
225 x 3
315 x 3
365 x 1
425 x 1
465 x 0 - close miss, should have taken a set lighter before 465 but I was feeling reckless. It didn't help that I couldn't put any weight on my right foot because of my calf.

Back Squat
95 x 3
135 x 3
185 x 3
225 x 3
245 x 3
265 x 3 - Called it here. Calf is starting to give my odgida

5 handstand pushups / 15 x 45lb swings / 10 ring rows / 20 bodyweight squats
4 rounds for time 7:30

Dynamic Warmup

Muscleup practice 5 x 3

Thick Bar (2.5") Dumbbell Press / ring pullup / Rope cable curls
60 x 10
80 x 10
95 x 10
110 x 10 - finding my groove.

Ring pullup - man these are hard. Chest to rings
Bodyweight x 12
15lbs x 7
BW x 7
BW x 7
BW x 7

Partner Ring Pushups and kipping pullups x 4 sets till technical failure

Turkish Situp 3 x 5/side @40lbs
Band Chops 2 x 10/side

8:00am - Breakfast of champions baby. Satisfies the fat tooth
Almonds and brazil nuts (raw and soaked overnight)
Liverwurst (beef, liver, heart, kidney)
Beef Bone and Marrow broth

11:00 1/2 shake
1 banana
2 oranges
greek yogurt

1:00 Other half of shake

Salad and veggies
Sweet Potatoes
Turkey Chili

6:00pm 10g BCAA and water

Greek yogurt and raspberries
Bean soup
Chicken wings my dad and I made.

No comments: