Why not.

As in why not do everything.
Bench 3x5 @190#
Squat 6x2 @ 275#
Dead lift 405# x1
Hang Power Clean 5x4 @ 135#

Energy was low as I didn't have breakfast, not for lack of trying. But I made up for it at lunch with some Smash Burger Paleo-ish Smash Hash.

Ive been tracking food on My Fitness Pal lately.  Its decent, although I'm not a huge fan of it not counting strength as burning calories...  Tracks my macros either way.

Monday Monday....

A lot of stuff happening today, re-restarting college courses.  So close to that pesky CCAF I can almost taste it...assuming a diploma had a flavor, it would be the taste of victory.  So it will be a fairly busy day.  I plan to get a workout going here in a few minutes, gotta ride the bike over to the gym and "get it in" as they say.

Today's workout will probably consist of:
 Power Cleans
3-3-3-3-3 (increasing weight)

- 115-125-135-145-150

- Bag work (10 min) - Homemade GHD situps, OHS w/30# beam

- 20 BFT flips

This weekend I'll get over to the hardware store and pick up a sledge, some sand for my sandbags, PVC for paralletes and small items to fasten a drag sled out of an old tire.  I'll be fully prepped to do serious work by the end of the weekend and probably won't spend more than 45$ on all of it.  If you like DIY strength stuff be sure to check out the CrossFit Journal and DIY Strength blog listed on my links.  The journal is one of the best 25$ you can spend on your health, hands down.  Less than a month out from my elusive AF PT Assessment.

A lot of work today on my short and long term goals.

A little goal oriented motivation from Bear Bryant (UA Roll Tide)

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."

Cheers,

Crash

Monday 8-15-11 I'm Back

This will be the first post of my new training log.  I have an old log on the CF Message Boards, however, I would rather run over here in case I say anything that might offend the "thought police" of another message board.  If they block me there I kinda get screwed.

Anyway my interests in training include S&C Programs, Powerlifting, Strongman elements, Olympic Lifting, and all around CrossFitting.  I started working with barbells only 6 months ago and the change has been fairly dramatic.  So far I've lost 30 pounds and added muscle, I look better and feel better than I have in years. 

I'm always looking for new and used equipment so If you have any Pull up rigs, bumper plates, Oly Bars, stone molds etc, etc...let me know.

I had a week off of from training so I could take my kid down to Disneyland and Hollywood, which he thoroughly enjoyed.  Before that I had not taken and entire week off in 6 months.  I felt like a lazy bastard!  I did get to throw down on some In-n-Out Burger, which if you've never had, well, I HIGHLY recommend you try.  I got back into the gym today and thought...what the hell...lets do a 1RM deadlift(DL). (favorite lift BTW)

If you follow Greyskull LP, you'll note that they do not program Power Cleans into their training, unless you use them to warm-up to deadlifting, so I tried this.  First I warmed up with some air squats and "squat tests", a little mobility work on my hip flexors, some dynamic stretching.  Then it went something like this...

2 pullups
45# (the bar) 2x5 Power Clean (PC)
115# 1x5 PC
135# 2x5 PC
225# 1x3 DL
315# 1x2 DL
405# 1x1 DL

Each set had a couple pullups in between for good measure, then I knocked out a couple sets of pullups before heading out to the track/FB field....for a little conditioning:

Warm-up 400m run
Workout - 10x100m sprint (approx) Done on the "flag" football field, goalpost to goalpost, which is around 100m.  I didn't time it or rest for a specific amount of time, the purpose was mainly to begin acclimating myself to high altitiude. (We're about a mile up)  I need to prep to run in my PT test in about a month and passing out from lack of oxygen won't really cut it.  Expect to see a lot more sprinting in the next month or so.