8-13-12

Deadlift 5x3 305 lbs
100 du's
30 2.5 pd kb swings
20 burpees

Eating went well today thus far. Paleo through it all, feel good about today.

8-11 -12

<p>8-10 Did 30 cleans 135lb 30 bent over rows and run 800 m took me 35 minutes. Cleans at the end were terrible. Did the running wod scheduled on Wednesday after intervals on the airdyne in the AM. <br>
215 LBS. so yeah feeling great people say I'm looking good which is probably the best part. I am definitely excited about everything. Hope to drop 10-15 more lbs, my diet is my biggest issue and I'm beginning to address it.

5-8-12

5-8
  Well crossed the 230lb plateau today for the first time. It feels good to know that I've managed to drop nearly 40+ lbs in just over 4 months. Crazy stuff. In terms of training I definitely feel good, most notably in the endurance things now. Funny thing is strength is still there, that last time I dropped sub-230lbs I lost.

AM WOD-Snatch progress, 10min to work to heavy snatch, 215lb easy, failed on 225lb, dropped it right in front of me. Felt good though, fairly certain could have nailed it on second attempt but ran out of time. I failed on 215lb last year solely oly training so felt good a year later and 10 lbs lighter to nail it.

PM WOD- 60 sec Airdyne 30 sec rest 60 sec rower x 10, this was terrible. Good Lord, worst thing I've done in awhile, but was happy to see the progress and glad to have something that could actually wear me out this week. Will see how it affects the assessment tomorrow. All in all awesome.

Eating
Post WOD-23g protein and 60 g carbs
Bfast-2 eggs, 2 sausage links
Post WOD 2-32g protein, 40 g carbs
Lunch- 1 can tuna, 6 meatballs 1 banana

Ok, good work thanks again PB.

5-6-12

5-6-12
WOD-MAP
 8 min AMRAP
   5 HSPU 10 pull ups 10thrusters 95 lbs -4 rounds
8 min AMRAP
  30 DU, 20 squats, kb snatch 1.5 pood -3.75 rounds 
8 min AMRAP
  5 burpee boxjumps 20", 10 pushups, 15 kbs 2 pood-5 rounds

Bfast-2 eggs, 2 strips bacon, 1 cup hash brown, 2 blueberry pancakes


Felt a little sluggish today, the MAP was harder than I initially thought, definitely went out to fast on that last round. Think I was a little sluggish due to doing both my WODs yesterday at the same time as well as staying out late on Friday night. Feel good otherwise, definitely think I'm at the breaking point with everything. Just gotta tip the right way, and get things set up back home. Think the other stuff in life  may be having an impact because of the graduation, partying and moving. Still got everything in WOD wise over the weekend. Ok deuces all, thanks bunches.

5-2-12

5-2-12
  Pre-WOD-12 oz coffee, I need my ass to wake up a little bit

 WOD-5x5 at 100kg tempo squats 6.1, these were one of the most terrible things I have ever done in a long while. Legs and core felt like jelly when I went down on that last set.
  5x60 sec sprint 120 sec active rest, legs were shot, but consistently made it 275-300 meters, which is good, legs still felt pretty week
3 min accumulated FLR-yup as terrible in life as it looks on paper, great to be done with it though

Post WOD-20g protein 40 g carbs

PM WOD-20 min run at 85%
                  20 min run at 90%


Feeling good about the progress I have made in the gym, it definitely has helped the self confidence with shedding weight, getting stronger and generally feeling better about everything in life. Thanks PB for laying down the plan. I know you only contribute the plan and I have to follow through but it's a hell of a lot easier to follow through with the results I've seen. Strong work. Gonna have a beer tonight after all is said and done.

Bleh

4-30-12
PB-strong work on making me feel great on a daily basis and the fact that I miss the gym after not being there for 2 days is pretty awesome.
WOD-20on/10off Tabata ring pushups x8-this sucked, I felt terrible on it, but hey that's what it's all about
15 min amrap 3 CTB pullups and 15 sec accumulated L sit, 10 rounds. The L sit killed me, not really a fun little exercise definitely was the portion that worked me over. Good times pull ups were the easy part

5-1-12
Pre-WOD-2 Beta alanine, 20 g protein 40 g carbs
WOD 50 Power hang cleans 155 lb felt good 3:55 for time, grip went out at the end 50 burpees for time 3:24, just kept moving, made me happy that I was faster than before

4-24-12

4-24-12
AM Bwt-233 lbs
Sleep 6 hours, absolutely terrible sleep, too much messed up dreams and such, restless

AM-Pre WOD-20 g protein/ 40 g carbs
                         16 oz coffee with a tbsp half and half

WOD-1x mid thigh power snatch
           1x high hang power snatch
           5x OHS squats
           95-115-135-155-185 (last one was tough and should gave out, PB took a look at video, determined my shoulders were too lax and needed to get a little less loose up there

     3 sets of 10 thrusters at 135lb, rest 2 min

    4 sets of mixed grip weighted pull ups
          5-1.5 pood
          4-1.5 pood
          3-1.5 pood
          3-1 pood

10 hspu for giggles

1120AM Post WOD-20 g protein 40 g carb

1230PM-Meal 1-1 cup hash browns 2 large omega 3 eggs, 6 oz steak

16oz coffee straight diesel none of that half and half stuff folk

5 PM 20g protein shake-needed some fuel, but didn't want to make anything because heard folks may be getting into something and wanted to have a verdict prior to making something/deciding

Today was just one of those get after days that I needed in life. Shitty situation in regards to things not being handled well. Not going to say more nor concern myself with those matters because it will just cause a lot of worrying over an event that has already happened. Still love having CCF to be the home away from home in these times. I'm glad to see results in the body and improvements in the weight self confidence etc. All good. Thanks PB, I'll try to remember post my food for the rest of the day.