The Glade 4.0

Squat 325 3x5 Solid
Bench 215 3x5 good

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Looked back in my log, August 09 Crossfit total: 225 squat (pr) 110 Press (pr) and 315 DL (pr).

Today: 385 Squat 145 Press and DL to be determined due to lack of time.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I am officially back doing Crossfit now. Only did one WoD so far, a 2k row. Holy **** did it hurt. Took me over 8 minutes too and I normally do it low 7's.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength: Deadlifts 3x5 @ 285

WOD:

21 Thrusters @ 75 lbs

Then, 4 rounds of:

12 Pull ups
Run 200 meters

Then:

21 Thrusters @ 75 lbs

Time 15:47

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength: Squats 1x5 @ 295

WOD

10-9-8-7-6-5-4-3-2-1
Power Snatch 75#
200m run after each set

Time 22:09

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength
Press: 3x5 @ 115

WOD

4 Rounds:
10 SDHP (Sumo deadlift high pull) 95#
15 Pushups
400m Run

Time 15:26

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Skill Warmup

Power Clean
Push Jerk


WOD

2 Clean & Jerks on the minute for 5 minutes 115#
then
10 min AMRAP:
7 Pull Ups
10 Box Jumps 20"
then
2 Clean & Jerks on the minute for 5 minutes 115#

8 rounds

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength: Deadlifts 1x5 @ 295

WoD:

3 rounds of

25 Wall Balls 20#
25 Pull ups
25 Push ups

Time 18:51

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

WOD

AMRAP in 20 min
5 Pullups
10 Situps
15 Front Squats 95#

7 rounds RX

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Run 1 mile
30 ground to overhead any way (I did clean and jerk) @ 115#
Run 1 mile

Time: 25:56

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Warmup

5 Rounds
30 sec KBS
30 Sec Rest
WOD

AMRAP in 20 min
10 Dead Lifts 135#
12 Ring Dips ( I did push ups cause I suck at ring dips)
200m Run

7 rounds.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Skill Warmup:
Power Clean Progression

WOD:

3 Rounds
15 Squat Cleans 95#
20 Pullups
400m Run

Time 23:50

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Strength Training

3 x Max Rep Weighted Pushups 45#
18 - 15 - 14

WOD

Teams of 2 where each person completes:
3 Rounds
500m Row
21 Hang Power Snatch 65#

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Really good one today: 4 Rounds (No Clock)
Max Rep Back squat (80% of 3x5)
400m Run
255# 38 reps

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Today:

Skill:
3 x Burgener

WOD:
AMRAP in 15 min
5 Power Snatch 95#/65#
7 Pullups
THEN
Run 800m

I did 7 rounds at 95# and cramped up on the stupid 800 meter run. I need to drink more water throughout the day.



Yesterday:

Strength Training

OHS - 5-5-5 (add weight to each set)

95 - 100 - 105

WOD

3 Rounds
15 Burpees
25 Wall Balls 20# (10 ft target)
35 Double unders

Uh... I forget my time. 15:34? Maybe? Something like that.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Havent been logging my workouts but I've been going more regularly again. Another video from my gym; I'm not in this one:

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Started Barbell Club again last night at the gym. Mon Wed Friday for 1.5 hours a night.

Press:
2x5 @ 95#
1x11 @ 95#

Chin ups
7 - 7 - 5 w/ band

Squat:
2x5 @ 225#
1x20 @ 225#

MetCon:
AMRAP in 10 minutes of
3 Thrusters (75#)
Sprint 100 yards

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I havent been updating here much but I've been going Mon Wed Fri regularly for about 2 hours a night.

Last night
Bench 2x5@185 1x12@185
DB Curls 1x12@30 1x11@30
Squat 2x5@280 1x10@280

Then
3 Cleans
5 Handstand Push ups
200m run
AMRAP for 10 minutes I think I did 4 and a half rounds or so. Who knows. Too tired to count reps =p

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Press 2×5@ 112.5 1×11 @ 112.5
Pull ups 10 – 10 – 8
Squat 2×5@ 290 1×9 @ 290

I'm also growing a beard.
Beards make you stronger.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Just a quick progress update in this SS cycle that I can refer back to.

310 3x5 on the squat
325 1x5 on deadlift
200 2x5 1x10 on the bench
and 120 2x5 1x8 on the press

All still feeling good and progressing. Goals by the end of December: 350+ Squat 3x5, 360+ Deadlift 1x5, 230+ 3x5 on Bench and 140+ 3x5 on Press.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

It was UGLY, I dropped the bar on my last set and had to do it over again but, 320 3x5 is in the books! Instead of disappointed I didnt do better I will feel proud that I overcame all the excuses and got it done.

Here's the mark the bar left on my back

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

325# x5 x5 x8

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Finished up with the Strength session and now I'm back to Crossfit.

Final numbers were:

385 x 1 for Squats
405 x 1 for Deadlift
175 x 1 for Press

Happy with that but not satisfied. I had hoped to do better but something always seems to get in the way.

Onward and upward.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Last week squats at 275 5-5-10
This week 285 5-5-8
Next week will try 295 again. Slowly working my way back up while doing Crossfit too.

WoD:

AMRAP in 15 minutes of:

7 Snatch @ 95#
7 Box Jumps 20"
7 Sit ups

I did 7 rounds. Endurance is still crappy, but getting better. I still weigh 200 lbs now. I should really lean out soonish though eesh. Doing all this with the extra pounds is rough.

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe