Last Blog Post - 4 1/2 Months to Focus

Don't worry. I have still been working out. But I have not been to focused on getting into shape because that is not why I am out here. And I have spent to long worrying about my fitness on my mission.

 

That is why from here on out I will not post anything on this blog any longer. All of my focus will be on what's out here and not what my CrossFit aspirations are. Which by the way, once I arrive home, I will not be competing in CrossFit any longer. So, starting now, I am officially closing this blog.

Love you all!!!

Week 80 - Barbells again...

MAN it been awhile! so this morning I went to a local affiliate up here in Mesa called CrossFit Leiftime Fitness. It was nice to step into a legit CrossFit gym again. the Wod was

21-15-9

Front Squat w/ 95lbs

Burpee pull ups

My time was 7:24. obviously papa is a little out of shape. But that's ok. I feel great. I did some heavy back squats afterward. it was fun!

Week 76 - Good week. I got a lot of effective WOD's done.

Blog Entry:

 

Sorry its been a while

 

Monday:

5 round of 1 minute stations:

Plank switch

Dips

Curls

Knee raises

Sitting battle rope

later...

15 minutes of jump rope skills

 

Tuesday:

EMOTM:

5 BS

(5 min 270#'s and 5 minutes 245#'s)

Accesory work

 

Wednesday: Rest

 

Thursday:

EMOTM

5 BP with 205

Accesory work

 

Friday:

8 round Tabattas

KB swing 1 1/2 pood

Plate to overhead

Dips

WTF's

Grass hopper

Bicyle sit up

Jumping lunges

Burpee's

 

Good week. I got a lot of effective WOD's done.

Week 73

I apologize for not updating the blog in a while. But I have still been hitting it hard. I am feeling more and more inclined to going back to basics again. And I mean simple Push ups, pull ups, sit ups. And doing high reps. I have been running a lot as well. But I am also working on my leg strength. I am approaching a huge benchmark on my Back Squat.

 

Happy 2014 everybody!

Week 68 - Under the weather

Monday: Hang clean form work

               ie: 5X5 hang pulls and 1 clean

Tuesday: 3X5 Box Squat with 315lbs

                10 min AMRAP ascending ladder by 3's

                 Deadlift with 185lbs

                 Toes to Bar

Wednesday: 5X5 hang snatch pulls and 1 snatch

                     accessory work

Thursday: 3X5 ATG pause squat (high bar) w/ 275lbs

                 accesory work

Friday: Bench 3X5 w/ 225 (pause)

            Snatch grip rack over head press: 3X5 w/ 95lbs

            Accesory work

 

I was a little under the weather this week. But I still got in some quality work. I must admit, that after doing all of this power lifting, my olympic lifting has kind of gone to the wayside. But I'll be incorporating more Olympic lifts, and for a while I will focus primarily on the Hang, that is where I'm weakest at. I have a good pull just not a very good scoop or extension.

Week 65 - First WOD in 4 months

Monday: 10 rds:

               10 burpees

               10 pull ups

               10 box jumps 24"

               10 Sit ups

                23:07

Tuesday: 3 Rep max squat

                345#

                3X10 Pin pulls 225, 315, 405

                accesory work

Wednesday: Bench press

                     3 sets w/ 225
                     10,9,5

                     accesory work

Thursday: Some crossfit WOD, I'm too lazy to type it up... but the time was 13:07

Friday: Speed Squat

            heavy Power clean 275#

            push press heavy 3 reps

            185, 225, 245 (2)

Fun week of WODing and lifting. Monday was my firs CrossFit WOD in like 4 months. It felt good. Stronger, stronger, stronger!

Week 64 - yes he can still take a nap...

Monday: Run up and down a mountain and take a nap after

Tuesday: 3 Rep Box Squat = 345lbs

                heavy power clean 275lbs

                deadlift work

Wednesday: rest

Thursday: bench 245lbs for 2 sets 5 reps

                 rep 225 BP

                 accesory work

Friday: Speed Squat and deadlift day

            accesory work

 

Another good week of lifting. After the box squats, that was just conformation that my legs have definitely become stronger.