Thursday June 19 2008
Crossfit warmup - Amundson stretching, then three rounds of :10 GHD situps
10 Overhead Squat w/45# Oly bar
10 Back extension
10 pull up
10 deep dip (hands to armpit)
Then
CFT
Like an ass, I didn't write down the workout, which is supposed to back squat | shoulder press | deadlift.
Instead, I did Overhead Squat | back squat | deadlift... DOH. Anyways... my cft for those three are: 105 | 175 | 295 = 575
Sunday June 15 2008
Crossfit warmup - Amundson stretching, then three rounds of :
10 GHD situps
10 Overhead Squat w/45# Oly bar
10 Back extension
10 pull up
10 deep dip (hands to armpit)
Then
OHS: 65|95|95|100|110 (PR)
FS: 95|165(fail)|115|135|165
BS: 165|165|195|195(fail)|190
My overhead squat and front squats both felt WAAY more solid in terms of body geometry than my back squat. I was pitched too far forward and wasn't able to use my leg power, the shear happened in my back instead, so greatly reducing my load bearing capacity. I'm a tall ectomorph, so keeping my torso upright is especially difficult due to my legs being so long, I lean forward to balance. Bottom line is that I need to work on my back squat a bit more. I have way more power than 190 in my legs.
Crossfit June 12 2008
From yesterday:
3 Sets of:
Deadlifts
135x3
205x3
255x3
275x3
275x3
(305 is my PR)
for today,
7 rounds
24" box pistol progressions
2 x bar dips
smith machine pullups with heels up (last round was real pullups on a bar)
My biggest challenge on pistol is just not being able to stand up, so next time I will do stripper pistols, and my biggest challenge for the pullups is that my hands just started to give out. I can't kip due to a pulled stomach muscle, so I have to do them straight hanging.
29:50
Crossfit June 6 2008
Crossfit warmup - Burgener style - stretching, then three rounds of :
15 GHD situps
15 Overhead Squat w/45# Oly bar
15 Back extension
15 pull up
15 deep dip (hands to armpit)
Then
5k run 31:37
The whole time I was running, I was thinking to myself "I just remembered, I HATE running" I also thought that part of the crossfit idea is to find your weaknesses, make friends with them, then KILL THEM.
Crossfit June 5 2008
Crossfit warmup - Burgener style - stretching, then three rounds of :10 GHD situps
10 Overhead Squat w/45# Oly bar
10 Back extension
10 pull up
10 deep dip (hands to armpit)
Then Back Squat:
5x95 - 475#
5x105 - 525#
5x115 - 575#
5x125 - 625#
5x130 - 650#
Not bad. Total weight moved: 2850#
Things we learn from video games
I was at ninja class last night, and one of the students was wearing this shirt. I thought it was pretty funny.It got me thinking, what else do we learn from video games? I will continue to add to this as I come up with more.
*There is no problem that cannot be overcome by force.
*If it moves, DESTROY IT!
*Piloting any vehicle is simple and requires no training.
*One lone "good guy" can defeat an infinite number of "bad guys."
*Make sure you eat all food lying on the ground.
*You can break things and get away with it.
*You can push other vehicles off the road and get away with it.
*When someone dies, they disappear.
*If you get mad enough, you can fight even better.
*You can overcome most adversaries simply by having enough quarters.
*You can operate all weapons without training.
*No matter how long you fight, you can always fight again.
*Death is reversible (only for you!)
*Ninjas are common and frequently fight in public.
*Whenever big fat mean guys are about to croak, they begin flashing red or yellow.
*You never run out of ammunition, just grenades.
*All women wear revealing clothes and have great bodies.
*Shoot everything. If it blows up or dies, it was bad.
*Don't worry if your vehicle crashes and explodes. A new vehicle will appear in its place.
*A thousand-to-one odds against you is NOT a problem.