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May 8, 2013


my marker is dying…my OCD almost got the best of my by forcing me to re-write everything.  I  probably would have if I wasn’t so exhausted.  just when the soreness in my abs was fading…  


rearranged my space


Klepto kicked my butt!  I had this one planned for a while, and I had been dreading it ever since.  It had been a while since I did a metcon that lasted as long as Klepto did…good times!  my abs were sore for days after Klepto.

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too dang skinny!

April 19, 2013

Thursday 04/18/2013
CFWU @ 5 / 45 x 3 (I was increasing my reps after each successful week of training, but I have since come away from that idea because my warm-up was turning into…well, more than a warm-up)
45 x 5, 55 x 5
65 x 3, 70 x 5
80 x 5, 90 x 5+ (7) kicked my @$$!


I pulled Tuesday’s workout from the main page.  It looked awesome…on paper.  Man, did it knock me on my @$$!  I figured I would struggle with it, but I had no idea it would be that awful.  10 rounds quickly changed to a 20 minute AMRAP.  My conditioning sure ain’t what it used to be!  I felt all kinds of weak afterwards, and just sat around for a good while afterwards.  It had been way too long since I had done a metcon.   




I have been wanting a drum set for so long.  We finally gave in and purchased a set as the boys’ (and my) Easter gift.  I am hopeful that at least one (if not all) of them will really get into playing.  I wish I could quit school and focus all of the time and attention on playing (learning to play) the drums.  It would be much more rewarding and far less stressful; relaxing / stress relieving in fact.  I’m loving them…wish we would have bought them a long time ago. 


the wife and I went and got new tattoos together this past weekend.  I got Popeye on my bicep because well, “I am what I am.”  I got him on my bicep because of the animations (like tanks) they would show in his biceps after he ate some spinach.  I am very pleased with the artist’s work.  It’s healing up nicely and is currently in the itch like hell phase.     


I haven’t taken any progress pics in quite a while (since abandoning everyday metcons).  sure, all those metcons were helpful in losing weight, but along with the weight I lost size and strength.  sure, I had visible abs and my cardio was great, but I was withering away…not cool.  so, I’ve changed things up a bit to follow 5/3/1 four days a week with 2 metcons a week (3 days on, 1 day off).  I need to put on some size and strength.  I’m too dang skinny!  my weight is up a few pounds; currently 173 from 167, but my diet hasn’t been the cleanest (it hasn’t been the worst either).  I had three beers and at least 4 brownies the other night with my wife for example…gotta live right???  hopefully, it’s not all going straight to my midsection (which I’m sure it is).  so, I need to lift more, eat more, and sleep more.  which has been difficult this semester between getting sick and late nights spent working on meeting assignment deadlines.  I’m taking a Science class right now that’s kicking my @$$!

last couple of days

March 27, 2013

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had a workout partner this morning

March 22, 2013


 picked up a Rouge games box on closeout (just in time for 13.2).  this thing is solid! 


Wednesday’s deadlifts felt extremely heavy!  probably not the best idea of a workout before hitting 13.2…oh well.  I probably should have scaled all the way down to the women’s weight.  I thought about it, but figured the deadlifts would be awful light.  plus, loading a bar with 95lbs just works out better than loading a bar with 75lbs.  my shoulders hate explosive overhead movements; I’ve been paying for them ever since!


and here’s my workout partner this morning.  I brought him into the garage with me and tethered him to Bob.  he did alright.  he was a tad bit of a distraction; but not too terrible.  he did not like the sound of the jump rope or the garage door.  this is a picture from a few nights ago while I was doing homework.  he loves sleeping like this.  I had so many good photo ops this morning, but I left my phone in the house…  I used to bring him in the garage with me (in his kennel) when he was much smaller; but that was mainly to prevent him from crying and waking up the wife and kids.  I am hoping to make it more of a habit…my best friend!

missed a workout…

March 18, 2013

missed workout



present state of mind

March 15, 2013

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this morning’s metcon is another example of an early morning workout where I was not firing on all cylinders.  I measured out the distance for my sprints at 100 yards, when I should have measured out the distance for my sprints at 50 yards (there and back).  I could have easily added another round in the time it took to jog back to the bar…  that was a terrible thought to have throughout the duration of the workout.  luckily, it was a short one.  deadlifts felt great; all sets were unbroken!  first official day correctly applying 5 3 1 programming…felt good, felt short, felt like I could have / should have done more.  I’m sure the later cycles won’t feel quite the same way.

my shoulder was throbbing yesterday…wtf?!  just after I was saying they were feeling good…  I can only imagine it was from the heavy deadlifts.  hopefully, it’s not from the mobilitywod fix I’ve been implementing… 

I have been trying to follow a 2 days on / 1 day off routine (which has been suffering lately if I’m being honest with myself).  I need to quit sleeping in, because if I don’t work out first thing in the morning, it doesn’t get done.  I have been following a starting strength / 5 3 1 hybrid from my memory of the two programs for the past few weeks /  months, and adding in metcons from the crossfit / crossfit football main pages.  I now have a plan of following 5 3 1 more strictly (2 days on / one day off), with a crossfit / crossfit football metcon for one of my two work days.  This is what I’ve got in mind:

CFWU = crossfit warm-up (modified from crossfit journal) 
consists of (and now that I pull up the link, I notice that I’ve completely forgotten about the samson stretch):

pvc / barbell overhead squats
chest to bar chin-ups
pvc / barbell good-mornings
ring dips

I am currently doing 6 reps, with the plan of adding 1 rep after each successful (consistent) week of training. 

CFWU x 3
Squats (5 3 1)
beat up Bob with any remaining time

CFWU x 1
Bench (5 3 1)
crossfit / crossfit football metcon

rest or beat up Bob

CFWU x 3
Power Cleans (5 3 1 approach even though power cleans are not included in 5 3 1 programming)
Deadlifts (5 3 1)
beat up Bob with any remaining time

CFWU x 1
Shoulder / Military Press (5 3 1)
crossfit / crossfit football metcon

rest or beat up Bob

do it all over again

some 5 3 1 references:

I really like the calculator because it allows you to enter a 5 rep max instead of just a 1 rep max; which works out perfectly for my current training regimen.   

my diet has been “alright.”  I’ve come away from the idea of strict paleo, but I still try to eat good (natural) foods for the most part.  I’ve not had any problems adding bread and cheese.  I’ve been eating more sandwiches these days; especially the gargantuan from Jimmy John’s (especially on deadlift days), and the spicy chicken sandwich from chick-fil-a with pepper jack cheese.  I need to get back in the habit of substituting a parfait for fries.  I’ve been trying to eat more food in general.  I’ve also added protein bars to my diet; I try to eat at a protein bar every day between lunch and dinner.  I think my weight got too low while on paleo combined with 5 – 6 metcons a week.  I got down as low as 167lbs.  at 6’0″,that’s just insane!  I’ve slowly been packing on some weight (hopefully, it’s good weight).  as of this morning, I’m (back) up to 173lbs.  alcohol use has been moderate.  there have been a few desserts here and there.  some shared with the wife; some taken on solo. warm krispy kreme original glazed donuts have become our latest fixation…soo good!  there is no way anyone can eat just one…

Julie Foucher is a beast!

March 13, 2013

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I am not worthy.  13.1 kicked my @$$!  and I used the women’s weight (no shame in my game).  especially not with a partial labral tear.  I am slowly getting back into overhead movements.  shoulders felt good though.  I am curious to know how I would have done with the men’s weight.  maybe I’ll give it another go…maybe not.  let’s see what 13.2 brings. 

I’ve been seriously slacking lately and I need to get my sh!t together.  I don’t know what my problem is.  I’ll blame late nights spent doing stupid homework…

having shoulder or overhead issues?  check out this fix from MobilityWOD:

feels oh so good!  I really should do it everyday.  I have not tried the lacrosse ball variation…yet.  I actually just finished up two sets of 5 on the Smith machine with 45lbs (work gym), and my shoulder feels great!  I normally do it at home on my S-2 / J-cups with a bar loaded with 95lbs – 115lbs.  I like to reach straight up and grab on to the pull-up bar for a few seconds. 

and if you missed it, check out Julie Foucher killing 13.1: