The Glade 4.0

My friend Dana doing a promo for our gym. We really have the best people. Makes it so much easier to get your *** in and work out.

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

Been running and doing push ups this week, my lower back was a bit sore so I'm staying active but nothing that bothers it.

I just went outside and did 18 consecutive double unders with the jump rope. Single double single double etc for 18 DU's without stopping! That's a pretty big deal for me, I dont have double unders yet. Mainly because I never practice them.

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

Sup with the funky food pyramid?

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A lot of people are promoting focusing on natural, unprocessed foods. At my gym a lot of the people follow the Paleo diet style which preaches grains are the devil (I'm generalizing)

http://robbwolf.com/what-is-the-paleo-diet/

So basically you'd want to eat the stuff on that pyramid and avoid grains, dairy, starches, processed foods and sugars. I havent personally fully committed to it (yet) but I would like to give it a try. At this point I just try to be aware of it and cut down on the bad stuff and increase the good.

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

Raw unpasteurized dairy sounds dangerous and I don't see much fiber up there but the rest seems practical and just, well common-sensical (which isn't too common ).

How long have you been at it and have you seen good results?

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When I eat right everything falls into place. More energy, better mood, able to lift more and run faster, look and feel better all around. Highly recommended!

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

Squat 330 5-5 ... 4. Crap. Fail but I can live with it since my form felt cleaner than it has in weeks. I rushed the last set. I wont do that next time.

WOD 10 rounds of 15 DL @ 135 + 15 Push ups 19:33

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

PS the hot new girl was impressed that I could lift so much weight. Yeah Buddy.

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

Finally feeling more comfortable with the press. By far my weakest lift.

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

My friend Mickey from the gym. She is competing in the Crossfit regionals this weekend:

http://games.crossfit.com/article/no-60-mickey-schultz

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

Oh PS finally did a bench press 1RM attempt and got 245 easily. It's one of my weaker lifts by far and I somehow missed trying a one rep max for the past 3 years.

Should have hit 255 but I **** it up and missed it. So next time I'll have a good starting point and hope to improve it a lot.

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

I'm doing the Spartan Race today:

http://www.spartanrace.com/

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

Been doing a mix of heavy lifting, crossfit, running, sprinting and good old dumbell curls.

Today will be heavy squats in 97 degree heat (supposedly will feel like 110) and then:

2 rounds of
Run 400 meters
25 box jumps 28"

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

For my own future reference:

Monday:

Squat: 295# 5-5-5

Annie:
50-40-30-20-10 of
Double Unders
Sit ups
11:22

Tuesday:
Press: 115# 5-5-7

Cindy:
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 squats

14 rounds +10

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

Today was Deadlift 1x5 @ 335#
Then "Nancy"
5 rounds:
400m Run
15 Overhead squats 95#
20:16 RX I was pretty happy with that but room for improvement. Rounds 3 and 4 I didnt do the OHS unbroken. And my runs were meh after the 2nd round.


Saturday was 5 Rounds
10 Overhead squats 95#
20 Toes to bar
30 Kettlebell swings
200m Run

That was rough, forget my time on that. I think like 29:42 or something. Ethan, Eva and Cyn came to watch me though. Ethan had a blast in the gym afterwards.

Monday was Squat 3x5 @ 295#
Then "Annie"
50-40-30-20-10
Double Unders
Sit ups
12:14 My sit ups sucked. Double unders were decent.

Tuesday was Press 5-5-7 @ 115#
Then "Cindy"
AMRAP in 20 minutes of:
5 pull ups
10 push ups
15 air squats

14 rounds + 10 reps

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

320# 8 times last night. No big deal. Happy Birthday.

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

168 lb stone!

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