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

11/5/2011
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.

"Nancy"
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.

11/6/2011
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

11/10/2011
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
strawberries
blueberries
2 oranges
greek yogurt

1:00 Other half of shake

3:00
Salad and veggies
Sweet Potatoes
Turkey Chili

6:00pm 10g BCAA and water

8:00
Greek yogurt and raspberries
Bean soup
Chicken wings my dad and I made.