The Glade 4.0

Yeah good enough to do workouts thanks. It's still nagging me but eh, once I get warmed up I'm pretty much good for whatever.

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

Strength Training
Deadlift 3x5 @ 240 (+5 from last time)

WOD
AMRAP in 20 min of:
5 Hang Power Snatches 75#
5 OHS 75#
200m Run

9 rounds.

Ankle feels so much better after it's warmed up, but in the beginning it sucks.

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

4 Rounds of "Helen"
400m Run
21 KBS 20kg
12 Pullups

17:36

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

Felt a little queasy since lunch today. Said **** it, went to the gym. Increased my weight on squats by 5 lbs and did the workout as hard as always. Got home... puked like I've never puked before. Brutal. But, now I feel fine!

Strength Training
Squat 3x5 @ 215

WOD
AMRAP in 12 min of:
7 Pullups
14 Supermans
7 Hang Power Snatch 95#

5 rounds

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

10 rounds of:

10 kettlebell swings 20kg
10 wall balls 16lbs
100 m sprints

Time 18:14

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

Today:

Strength Training
HandStand PushUps 3 x Max Reps: 8 - 8 - 9

WOD
Row 10 X 200m
2 min recoveries

pretty much kept it under 40 seconds per 200 meters.

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

Thursday was a much needed rest day.

Today:

Strength
5x3 Power Cleans @ 125 (+5 lbs from last time)

WoD
"Jackie"
For time:
Row 1000 meters
50 Thrusters @ 45#
30 Pull ups

Time: 10:45

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

Me as of today July 24th:



Weigh 173, waist 34" chest 42", bicep 15". So I'm looking to go up 10-15 pounds from here while maintaining about the same level of leanness. I'm sure I'll gain some fat but that's ok. I can trim that off later.

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

Today:

Run 400 meters
then
5 rounds of:
10 pull ups
10 front squats @ 95#
10 burpees
then
Run 400 meters

Time 20:23

This was on the long side time wise for me, but I did the highest weight prescribed so I'm ok with it.

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

Dash:

To follow up on the entirely way too much and disorganized information I posted, I think the most important lesson I've learned in the last year is not to take anything for granted. It can all disappear in a just a second. We tend to take pride in what we've accomplished, and that's a healthy attitude, but I find myself measuring what I do every day now. Some things aren't worth the sacrifice. Sometimes is far too easy to lose perspective. Anyway, I'm sure you know what I mean, but I wanted to restate my point concisely.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Thanks Raf I do know what you mean. It's funny because in the past I fell into the trap of wanting immediate results. And when you first start out, the results do come quick, but when they inevitably slow down it's all too easy to lose interest or quit. You took it for granted.

Now I'm all about slow and steady. I found something I enjoy and I do it. I sort of set my basic goals and then just do the work, measure my progress like you said and then let it come to me.

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

Strength Training
OHS 3x5 @ 118 (+3 lbs)

Form was not great, I wasnt happy with these today.

WOD
AMRAP in 12 Min
200m Run
20 Wallballs 20#

5 rounds and a half. This sucked too!

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

5 rounds for time of:
400 meter run
15 Power Cleans 95#

Time: 23:26

Not my best effort.

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

50 Pullups
200m Run
50 Thrusters 45#
200m Run
25 Pullups
400m Run
25 Thrusters
400m Run

Time: 17:57

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

Strength: 3x5 Squats @ 225#

WoD:

3 rounds for time of:
20 wall balls @ 20#
15 clapping push-ups
10 DB squat cleans @ 35#

Time: 11:02

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

21 Thrusters 80# / 200m Run
21 Pull-ups / 200m Run
15 Thrusters / 200m Run
15 Pull-ups / 200m Run
9 Thrusters / 200m Run
9 Pull-ups / 200m Run

Time: 13:10

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

Strength Training
OHS 3x5 @ 115# - I should have moved up in weight. I underestimated myself on these.

WOD
AMRAP in 12 min of:
10 Dumbbell Push Press 40#
5 Renegade Rows 40#
10 Lateral Box Jumps

6 rounds. This was tough.

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

You are doing good work here.

_________________
Memento Vivere

I have local knowledge.
That sandbar was not there yesterday!

Thanks SG, appreciate the support! =)

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

Strength Training
Push Jerk 5x3 @115#

WOD
2 rounds for time:
10 One Arm OHS 40#
20 supermans
30 wallballs 20#
40 pushups

9:37

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

3x5 deadlifts @ 245. Should have gone heavier

WoD:

21 power snatch @ 85#
21 handstand push ups
15 ps
15 hspu
9 ps
9 hspu

Time: 12:31

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

Warmup was 4 rounds of:
10 tire flips
200m run

WoD was 5 rounds of:

5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Push Press
5 DB Squats

I used 35lb dumbbells because I was taking it easy after the layoff.

Time: 6:15

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

I'm still liking the pic Dash....time for an updated one ...

_________________


Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

After vacation it's probably a bad idea... too much ice cream *nods*

But it was really good ice cream!

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

Well, beginning this Friday I will be doing Starting Strength at my Crossfit. It's a pure strength based program and I'll be doing it for 8 weeks. I'll keep my log updated throughout.

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