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Hey John, interesting bench. did you pick up the workout routine from Westside?

Wendler: BS: 5X245,3X275,1X310(3R)
Assist: 3X30'X2-35#KB lunge.

WOD: 5X5 Front Squat

Jessie: 1 RFT 1000m row, 50 45# thrusters, 30 Pull ups. 11:40.

Phx was 90 degrees at 6AM.

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Your right Pat, the owner of the gym is all in when a comes to Westside, He knows alot more than I so I just follow along with whatever he puts on the strenght training board. and then lately I have been following the morning group WODs as they seem to be more of a chipper style WOD then the ones the owner puts up for the day at night.

I liked the post you put up a few back about the Paleo I think it was Perry Dean got it started?
But I think you just have to eat as clean as you can and if you slip up once in a while just get back on.
after 10 years of no red meat I have gone grass fed beef, I thought if I am going to do this CF then Paleo it is ( even though Zone is CF) Gotta tell ya that beef sure does taste good, London Broil, flank steak. swiss steak,

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6/25 WOD
5 rounds for reps
Max bench press
1 min max PVC sit ups

First bench presses @ 155, then to 135. Started with just 5 at 155, so dropped to 135. First set 10, down to 5 or so at end.
Sit ups started at about 34, lowest was about 26. Sit ups very hard by end. This was first WOD in two weeks, after cold, stressed and busy at work and home, etc. Time off was good, but also good to be back.

6/26 WOD
2.75 mile run with lots of hills from my house, to Valerio, up through Elings Park, along Las Positas, up Portosuello, St. James, Manitou Road. [url]http://www.gmap-pedometer.com/?r=4606062[/url] (WFS)
30:46.

6/27 WOD
Deadlift: 3-3-3-3-3
Followed by AMRAP 4 Minutes
4 Pull Ups
4 Burpees

225-255-275-295(fail, 1 only)
Ran out of time.
AMRAP: 7. I was on last burpee when clock rang, so close to 8 rounds!

Claw

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Reading these logs, I always feel like Im chasing you guys, and you're getting further and further away!!:D Nice work.


[B]6_27_11 Monday Blairstown[/B]
Coach couldnt make the gym, so home.

Warmup
[B]Snatch + Press From Shoulders + OHS[/B]
30kg/1+2+3 (7)
[B]
Backsquat[/B]
45kg/6 (3)

In mens dress shoes!! Still struggled to stay upright in the backsquats; want to get deeper. But surprisingly easy to stay on my heels in the OHS and get up somewhat normally, seemed kinda easy! Ristos on the way, only old model I could find, the guy said it would be good for my foot, but unfortunately they're BRIGHT PINK. Not only are my lifts not so good, now I'll look like some tinkerbell/miss kitty wannabe doing them; what a tool! :(

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[QUOTE=Jim Colby;953222]Perry, instead of just hitting the blue "reply" button, hit the blue "quote" button and you will see the person's log show up with the word quote at the beginning and end. Just type below it and the person's log will end up being shaded yellow. You can also delete the parts of the persons log that you dont want to quote.

You can also hit multiquote for each persons log that you want to quote and then hit reply and all of the logs that you multiquoted will show up in your reply.

Good luck with the trail running and biking.[/QUOTE]

Thanks Jim. Let's see if it works. I'm going to try your advice and do some WODs after running or biking.

Yesterday: 4.5 mile trail run. Lots of hills and ended with one killer hill. Today: tired. Squats and military presses and some core, kinda mailed it in, but needed to get the blood going.

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[quote=Deb Borbone;952434][B]bill,[/B] what's a deck squat?? Like a goblet squat??[/quote]

Deb - Pretty much, EXCEPT that as you squat, you roll on your back with your feet in the air, then (try) to roll forward back into the squat using the weigh to help bring you up. VERY TOUGH to do!!

[B]WU:[/B]
800m run

[B]WOD:[/B]
21-15-9

275# Dead Lifts
24" Box Jumps

19:25

[I]275# is a LOT of Weight!![/I] [I]Really emptied my tank!![/I]

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3-3-3 bench press

75-85-105 which does not sound like much but less than a month ago i was happy with 1 rep at 63 lbs. seems like my shoulder is getting better every day. :pepper:

then

50 ab mat situps

9-7-5 115 per side farmers deadlift and 10 lb left 20 lb right side tri ext

50 ab mat situps

5:35

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[B][U]June 27[/U][/B]
Forgot to mention that last night I golfed a few holes to prepare for today. Today I was fortunate enough to walk 18 holes of golf at Winged Foot, where the U.S. open was played. The course beat me up for not playing yet this year, but it was the perfect active rest day!

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[QUOTE=Jim Colby;953222]I read a quote by a Navy Seal about CrossFit once. He said it was great, but it is even better if you can get to the point where you can do a CrossFit WOD, run 10 miles and then do another CrossFit WOD. I like the idea of that.[/QUOTE]

I like this idea as well. But then, its pretty much what Ive been doing before I started CrossFit, and what I used todo while in the Army's unofficial 300 Club.

It also closely mirrors one of last weeks WODs (here, on CrossFit.com), and what our affiliate did Monday (see my Workout Log below).

[QUOTE=Cliff Miller;953267]ate lots of meat afterwards.[/QUOTE]

Funny! :D

My WOL: [URL="http://www.board.crossfit.com/showthread.php?p=953995#post953995"]Week Six, Day 18 ..[/URL]

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6/28 WOD

AMRAP 7 Min
20 Double Unders
10 Toes-to-bar
3 Min Rest
AMRAP 7 Min
20 Box Jumps (24″/20″)
10 Thrusters (95#/65#)

5 rounds + 20 D/U's + 2 or 3 toes to bar
2 rounds plus 2 box jumps.

I figured the 2nd AMRAP would be the harder one, and it was, but the first was no picnic either. D/u's went very well, my first 3 rounds were all unbroken. The toes to bar were surprisingly tough after the first round. Had real problems getting full ROM, but was able to hit them here and there. Got a real nice compliment from Matt Lum, thanks.

Claw