Dream as if you'll live forever. Live as if you'll die today workout log.

[Paul Crush]

Well, I am getting back into crossfitting so figured I would start a new log. I have lost alot of weight since the new year most from dieting and alot of Brazilain jiu-jitsu. So, now that my body is at a more reasonable weight I would start back up again. I was about 215 now I am about 175ish. I need work in all areas but lower body strength is really lacking so going to start a ME Black Box.

That goes something like this . . .

WK 1 TL
WK 2 UT
WK 3 LU

Exercise pool is . .

Total body Deadlifts/Power cleans

Lower body Back Squats/Front Squats

Upper body Shoulder press/Bench Press

With 5x5 week 1 and 5x3 week 2 for rep scheme. Most likely will use a different scheme for power cleans probably 5x3 and 7x1. May have to sub something for shoulder press due to bad shoulder.

Metcons will consist of 9 shorter metcons that i will just pull at random until they are all completed then start over randomly. They will be of the shorter variety lots of Fran type stuff.

This is in addition to alot of Brazilain jiu-jitsu and MMA training so going with just 2 days so I dont over train.

Also, may do BJJ tourny on June 27 so want to get ready for that.

[Paul Crush]

Deadlift 5x5

115/135/155/175/205

Probably could have done more but was not sure where to start really now I at least have an idea.

"Fran"

Sub'd

15-12-9 reps for time

Thruster 65 lbs
Pull-ups

4:44

Pretty sad but its a start. 1st set of pull-ups really set me back due to having bad pull up bar. They were pretty much strict no kip.

[Paul Crush]

BJJ class.

Just rolled a little bit didnt feel great today at all.

[Paul Crush]

Back Squat 5x5

135/150/170/185/205

max rounds in 7:00 of

3 pull up
6 push up
9 squat

11 rounds

[Paul Crush]

Double post

[Paul Crush]

Bench Press 5x5

140/160/175/195/215

.93 mile run in about 7:20

Treadmill died on me mid run so called it a day. Can definitely run a better time started off way to slow. I cant even remember last time I ran so didnt know what pace to use. This is a huge improvement in time since last time I ran and I have done no running at all. Pretty cool to see the improvement despite my lack of any running.

[Paul Crush]

Deadlift 5x3

150/170/185/205/225(4)

7 minutes of

4 pull up
4 sit up
4 dip

didnt count rounds did rounds of 7 the first 2 rounds

[Paul Crush]

Back Squat 5x3

150/170/185/205/225

About 5 minutes of as many rounds of

3 Pull ups
3 Dips

Didnt count rounds.

Been on vacation so getting back to training now. Not much time to do anything today but wanted to do something at least.

[Paul Crush]

6/15

BJJ class just all rolling getting ready for tournament. Felt pretty good despite the time off.

[Paul Crush]

BJJ class.

All rolling and conditioning today felt pretty good again.

My weight is were it should be so no need to really watch diet to closely for next few weeks.

Did work on some half guard sweeps after class.