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[QUOTE=Pat Quigley;1121754]John, great work for that long chain of exercises.

Friday Regular Schedule
[B]Press 5X5 65 to 155.[/B]
—–
4X 500M Row
1:59, 2:05,2:11, 2:09.[/QUOTE]

5@155? Damn.

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Pat's a Beast TY

1/4
row a total of 6000
WOD 6 rounds rest 1:00 between rounds
10 power cleans @ 95
row 250

1/5
2x12 GHD back ext and situps
row 3000
WOD 5 rounds
10 T2B
10 KB @ 55
10 WB
run 200m
24:21

Post DUs

m/58/180

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Pat - Nice work on the presses!

1/4
Warmup: The usual suspects; shoulder press 45 X10/ 60, 75 X5/ 90 X3
Lift: Shoulder press 110 X5/ 125 X3/ 140 X3 (beat my previous 3 rep max by 5 lb.)
Assist: Pullups (deadhang) 13, 10, 7, 6, 5; Press 75# 13, 12, 12, 10

1/5
Warmup: The usual; deadlift 45 X10/ 115, 140, 170 X5
Lift: Deadlifts 210 X5/ 240 X3/ 270 X5
Skills: OH squats 50, 55 X5; power snatch 75, 95, 105, 115, 120 X3 (beat my previous 3 rep max by 10 lb.)

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Cross Fit in the cold dark and lonely morning
nice read J.T.

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01/07/13

WARMUP
1/4 mile jog
OHS w/ Oly Bar

PTP/SQUAT
5X215
5X195

PTP/SIDE PRESS
5X53 (ea. side)
5x35 (ea. side)

UPHILL SPRINT INTERVALS
3x :30/:15

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Thanks guys. No one here in the rocking chair yet.

Worked with my head coach and devised a training schedule to blend some strength trainging with the crossfit: 3 days strenth and two days WOD w. group.

Dusted off my old Wendler cycles:

Deadlift day: 3X5 @ 290, 345, 390
5X5 Goodmornings @ 95.
3X 10 box step up w. 45# in each hand
3X10 combo of GHD+situps.

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Nice work guys!!

[B]WU:[/B]

400+m run

~40 ft:

walking lunges

sumo squats

spidermans

inch worms (2 Push Ups)

High knees (2)

Butt Kickers (2)


[B]WOD:[/B]

2RFT:

30 Pull Ups

30 95# Front Squat

30 TTB

30 95# Power Cleans

800m run

42:23

[I]What a slog!! This was just brutal! Thankfully, I didn't go Rx![/I]

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great work guys.

fighting some bug that is hitting our town hard. i was on the couch saturday after noon and all day yesterday. lots of people sick.

speed work on the bench w/yellow bands and 50% 1 RM

3 x 9 n/m/w grip

2 x 20 40 lb dbell bench

5 x 15 15 lb dbell tri ext on bench

5 x 5 215 lb barbell row

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You got that right Pat, no one here in the rockin chair yet!!

1/6 row 5000 23:38

1/7
wu row 1000
jump rope
4x10 shoulder press
2x10 @ 115
1x10 @ 95
7 @ 95
4@ 95
got heavy in a hurry

WOD 21 15 9
Burpees
pullup
WB 10' @ 20#
9:02

Post row 5000m
24:24

m/58/180

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[QUOTE=Cliff Miller;1122700]great work guys.

[B]fighting some bug that is hitting our town hard. i was on the couch saturday after noon and all day yesterday. lots of people sick.[/B]

[/QUOTE]

It's officially a bad flu season, though fortunately, it is not a high fatality flu. I've never had a flu shot, don't believe in them and have not had the flu in 13 years, Maybe I'm due, but I'm hoping not. Taking my C, D, minerals and fish oil.

BTW, all, I started carb backloading the last few days. Will let you know how it works for me. I have been Paleo or semi-Paleo for a few years now, got very lean this past summer through fairly strict Paleo. Trying the backloading as it makes some sense with the anthropological grounding of Paleo—longer periods of calorie/carb restriction, punctuated by brief periods of gorging immediately following strenuous physical activity.

The way "backloading" works is you limit your carbs to like 30-50 grams a day on days when you're not working out and on workout days—up to the point you workout. Then post workout, on workout days, eat whatever the heck you want, including pizza, cake, corn chips, ice cream what have you. You gorge and get a huge insulin response for immediately following and a number of hours after working out—ostensibly pushing lots of nutriients into the muscle cells for growth/strength. But only then. So you don't get a huge insulin response any other time when you might store fat.

Some guys swear by it and it does make sense intuitively. Also nice to be able to pig out a few times a week with impunity. Going to try to still adhere somewhat to Paleo in terms of the types of food I eat—especially on the carb-restricted days. Will let you know my progress.