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Drew Daddio 05-13-2009 11:54 AM

Thank you for not smoking
Hey, I don't expect anyone to read this but if you happen to. Here is a little bit about myself.

The basics:
24 Years old
171 Lbs
Smoker since about 16 yo

Last cigarette was about 4 days ago.

5 Pullups
10 Pushups
10 KB Swings (20LB)
All X2

WOD: 18 Minutes
21 - 15 - 9
50LB KB Swings
Pull ups
200 M run

I thought I was doing helen but checking it now, it's a 400M run.

Drew Daddio 05-14-2009 09:49 AM

Re: Thank you for not smoking
I think I didn't warm up as properly as I should have yesterday.

Warm up:
(10) KB Swing - 20LBs, arms individually
(5) Wide grip Pullups
-These done X3 sets
(25) air squats
(25) Ham Glute Raises

WOD: Deadlift 10 X 1
1X 135
1X 155
1X 185
1X 195
1X 205
1X 225
1X 235
1X 245
1X 255
1X 275

Drew Daddio 05-15-2009 01:09 PM

Re: Thank you for not smoking
First major test passed, went out drinking last night and didn't smoke. It felt great to wake up without my mouth feeling like an ashtray.

Light workout today though.

15 Burpees x2

100 Pushups

Need to feel that chest pump sometimes.

Drew Daddio 05-18-2009 06:06 PM

Re: Thank you for not smoking
Rest Day

Day off finding new apartment

Personal training by Rob Izsa, Crossfit morris county, on the olympic lifts.

Actually corrected the horrible form I called a clean and jerk. Told me to do a clean to overhead, and I miraculously did a snatch for the first time.

Still not smoking: +1 week

Drew Daddio 05-19-2009 01:11 PM

Re: Thank you for not smoking
KB Swing (30LB each Arm) 10 Reps
Deadlift (135 LBs) 5 Reps
Power Clean (135 Lbs) 5 Reps

WOD: Cindy
5 Pullups
10 Pushups
15 Squats

10 Rds

Out of breath 10 minutes in, had to rest for a minute.

Drew Daddio 05-20-2009 11:04 AM

Re: Thank you for not smoking
5 Pullups - Noticed I was really sore from cindy
10 KB swing - 30LBs single armed
8 KB snatch - 30LBs single armed
Decided that the work up to max would be the rest of WU

WOD: Crossfit Total

Press: 115
Deadlift: 295
Squat: 195
Total: 605

5 X 45
5 X 65
5 X 85
5 X 95
1 X 115

Dead Lift:
5 X 135
5 X 185
4 X 225
3 X 245
2 X 275
1 X 295
BAIL X 305

Back Squat:
5 X 45
5 X 95
5 X 135
4 X 155
2 X 195

I did the total out of order because the gym was packed.

I don't know what happened with the Front press, I did 115 and my upper body just said, "no" when I tried to do another rep.

The deadlift I lifted 305, but lost the grip at the top of the lift.

Back squat I stopped at 195 because again, my body wasnt feeling right about it. I have never been able to rack the bar on my back and have it feel correct. I do front squat instead, this was the first time I've done back squat in about a year. Next time I'm going to sub in the front squat for back squat.

Drew Daddio 05-22-2009 06:02 PM

Re: Thank you for not smoking

Rest Day


Planned to do Fran but get to the gym and find out I have about 20mins because they are closing early for Memorial Day Weekend.


8 X Shoulder Press 95 Pounds
8 X Front Squat 95 Pounds
1 X Thrusters 95 Pounds
5 X Clean and Jerk 95 Pounds

I didn't know how rough a thruster is, the squat is compounded with the lowering of the shoulder press.

Fran till the music stops
do as much of fran till the gym stops playing the music, meaning they're closing

Result - 8 Minutes
21 - 11 - 3 Thrusters 95 Pounds
21 - 11 - 3 Pullups

8 Minutes kicked my ***, I'm glad they stopped the music at that point I was at the point of pukie then. I have to give major props to everyone that can do Fran as RX'd.

I need to do more cardio work. Try to run this weekend, in between drinking.

Drew Daddio 05-24-2009 01:57 PM

Re: Thank you for not smoking

Missed workout by celebrating Memorial day weekend at the shore


wake up 0530

10 X 100M sprints
on the beach

Don't know how I woke up at 0530 after a night of heavy drinking for me, but had the motivation to go and do this workout.

Drew Daddio 05-25-2009 11:12 AM

Re: Thank you for not smoking

25 Minutes on a track wearing Vibram Five Fingers.

I've been wearing them for the past month. This is the first "long" run I've done in them. I felt the blisters forming on the feet about halfway through but kept on til the finish. It felt good to run though, probably the first run in a few months.

Drew Daddio 05-26-2009 12:06 PM

Re: Thank you for not smoking
10 X KB Swing - 30 Lbs single armed
5 X 45lb hang snatch
5 X 55Lb hang clean
5 X 155lb power clean


Barbara Lite
5 Rounds w/ 3 Min rest each round
10 Pullups
20 Pushups
30 Situps
40 Squats

1. 2:27
2. 2:04
3. 2:30
4. 2:52
5. 2:56
Total:12:49 (if I added the time right, without the 12 mins of rest)
24:49 with rest

Ran outside on the last rest, to pukie. Then after finishing pukie visited again.

The pullups are whats holding me back from doing as RX'd. I started off round 1 with dead hangs, rounds 2/3 to some ugly kip/deadhang, and 4/5 to the jumping pullup.

I need to work on the kip, it feels like I'm having a seizure when I try to do the kip.

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