So…here was today…

Warmup
Strength
Snatch balance 5-5-5-3-3-3 – 20,20,20,25,25,25
trying to work on form, but really with this movement I couldn’t go too much higher…

WOD
Broad jump 225ft
What ever the number is for your broad jumps is the number of reps you have to do for the following:
Deadlift -60k
Box Jump 24″
Jumping Squats
Rowed Calories

My number of Jumps was 34…I scaled everything to 25. My quads are very sore. My time was 11:52

incidentally my time was 14:05 yesterday…

I took my Bruno shake with a heaping tablespoon of glycene in it….

So, with that being said, I’m back to CrossFit, CrossFit AMRAP to be exact. It doesn’t have all my old friends, but it does have one…Matty Lo. There was lots of hurt feelings when Matt and Brit opened their box, I’m not going to get very much into that, but I do hope the two sides can come to a sort of understanding and hopefully someday in the future, a sort of friendship again….

So I’m really not sure how often I’m going to be able to update…will try as often as possible…but it is hard.

Today…my first day back, we did the following:
400m run w/u, streching
3,3,3,1,1,1 OH Squat (suck) – did pretty good on them especially for the rust factor….I went: 20,30,40,43.5,45,50

WOD:
1000m row (3:52)
5 rounds of
3 rope progressions
3 x 30K hanging power cleans
10 x clapping pushups

Not as much suck as I thought it would be. I made my train by about 5 minutes….nice action! I still had to change on the train, but hopfully I’m not too smelly!!

Alright, train is at the station….Wudchuk out!

By Mel Mack @ CF Newport Via Barbells and Bacon

Weight:196.8 – Yeah!!! Pretty good diet this weekend and yesterday, and it paid off. If I keep it up, it will be very difficult for me NOT to hit the 175 goal by my bday!

WOD:
4000M Row For Time (DUH!)
15:52.2

Thoughts: I was happy with this one, through the first 3000, I was neck and neck with Bill and Zach, and just a touch behind Matt L. I didn’t lose my pace so much as they picked up theirs. My 2nd to last 500 was my worst at 2:05 and I finished with a 1:59. I approached this much like the 1000M swim, nice even quick pace the whole time, and it really worked out. I can’t remember all the splits, but outside of the first 1000, which was very quick, all of the 500s were anywhere from 1:57 to 2:06. I came in last, which was expected, but it wasn’t nearly the gap I thought it would be. I was within a minute of all three of the guys I was chasing! To give you their bio’s – Wild Bill – The founder of the feast (name that movie???) Zach – The mayor, a super strong rower and Matt L. one of our elites.

Had Volleyball this morning and had a good time playing for nearly 2 hours, I was a sweaty mess though!

Weight:
I know I should be weighing myself at the same time, after or before the same activity (the stinking Wii reminds me of this every time I weigh myself), but I’m not gonna. I’m not getting too up or down about the results. Just like to have the general gauge on where I’m at!
And….where I’m at is
298.6 – in the morning after VB, in all my glory, post #1
Nice, am happy about that! 1.6 more lbs until I can officially go to Papa Joes, but I’ll prolly save that until after my birthday.

Enjoying a juicy grassfed ribeye with my honey

Went to bed early, but 5:00 still came too soon. It didn’t help that the baby decided he was hungry at 1am and my lovely bride was dead to the world. No worries, still had time to get all my stuff together, do a pre workout weigh-in and get to the box ontime. Also, here is a pic from my meal last night:

Warm up: 500m row and lots and lots of stretching

WOD: “Nate” – AMRAP in 20:00
2 Muscle Up Progressions
4 Hand Stand Push Ups
8 Kettlebell swings (24K)

10 Rounds

Want Mohr:
40 Sprints

Thoughts:
Muscle Up Progressions - these were difficult, but since they were only two, it was easy to pound through them every round. I need to raise the rings next time.
HSPU – Since we had the rings out for the MUP – we had to do these on the wall, so instead of a push up, it was a controlled lower. The hardest thing was having to kick back up every time!
KB Swings - I used 24K for the first time today, and OMG is that heavy, after my second set, I wanted to scale lower, but pushed through it and am happy I did.

++Really challenged myself on the KB swings. Getting faster on my sprints – can feel my hip movement as I run, not sure how I should handle that, should I work to move them more or less, I’m guessing more, but if you have an idea, weigh in!
—Keep practicing those handstands!

CrossForter of the day:
Barbie – she was a madwoman today, it was like a blur trying to watch her, she really pushed herself on this. She realized that she was using a lighter kettlebell than she should have, but she definitely made up the difference in picking up her pace! Great work babs!

Weight: 200.8 (Pre-Workout) – not bad, NEED TO KEEP EATING GOOD!! Next weigh in will be Thurs night after CFF. Hope to be around 197

—

Woke up ontime, got my stuff packed easily and off to the Fort, it helped a lot that my wife was already up doing her coupons and I could make as much noise as I wanted. It also helped me all morning that she told me we were grilling our super good GrassFed Ribeye’s tonight -mmmmmmm, can’t wait! I’ve gone a little MIA in my CF workouts for the past few weeks, I’m averaging about 3 a week for the past 3 weeks, which just doesn’t feel like enough. Of course I have good excuses – but in order to keep losing weight and gaining strength, I have to keep up the routine. Hopefully soon I will be able to rejoin Team Saturday, I miss it a lot!
Enough babble. Feeling weak this morning, prolly a lot in my head from lack of Fort time. My last visit was Friday morning.
Tough Warmup
2:00 Double under practice
2 Sets of:
10 Air Squats
Driveway Sprint – There and Back
10 Pullups
Driveway Sprint – There and Back
10 Ring Dips
Driveway Sprint – There and Back

WOD: AMRAP in 20:00
5 Thrusters @ 25K
7 Hanging Power Cleans @ 25K
10 Sumo Deadlift High Pull @ 25K

10 Rounds

Want Mohr: Sprints – 60

Thoughts: RX was 40K- RX for the ladies was 30K, I generally do the ladies RX, but Wild Bill set the Rounds goal at 15 and I knew I wouldn’t get there at 30K. I’ve also been having some right elbow issues, so the SDHP scared me a bit. This was a really tough workout, I wanted to lay down at round 7, I had Pete in my sights and was gunning for him, but he was just too fast for me, as soon as I got on the same round, he busted out and cranked out a half round while I was sucking air! The other guys didn’t have near the amount of rest that I did, but I’m happy to report that I looked just as gassed as they did. I didn’t leave anything behind today, and was happy about that! Then (for some reason I thought it was a good idea) I did the sprints and am now absolutely gassed, am trying to rehydrate like crazy!

++Good effort today, great scaling to be able to keep moving
—Point that car toward the Fort and get there every chance – 52 days left!

CrossForter of the day: I’ve been saving this one for a bit, b/c he has been so stinking remarkable, but Brice is strong as a stinkin OX, he’s only been coming for like 2 or 3 weeks. And its not like he was a gym rat before starting, hes just that strong – He’s already doing more weight than me in the WODs and strength work with good form. Today he did the 30K and nearly beat me. Great job Brice, I’m excited to see where you will end up!

Goal update – still hovering around 200. Have set 10/18 as my goal for reaching 175. No.Matter.What.
10/18 is my bday btw. I accept gifts.