Getting ready for my CERT!!!

THURSDAY: Rest Day
getting ready for my cert.

WEDNESDAY: Back Squat
5-4-3-2-1
45-65-95-115-135
5-5-5-5-5
155-165-185-205-225
and...
Evening  at CFD
Death by Box jumps
made it to 20, sweet.

Resting... for time.

THURSDAY: Rest day
Thank god, Tabata's tore me the eff up so I needed this. I've been listening Naked Nutrition Radio and am pretty impressed with the topics. Check it out, or don't, it's your life.

Need... more... sleep...

WEDNESDAY: Thrusters

warm up

5-4-3-2-1

45-65-75-95-105

work set

1-1-1-1-1-1-1

115-125-145-165-185-195-205PR

The group that I'm training is doing FGB tonight. All i can say is MWAHAHAHAHAHAHAHAHAHAHA!!!! I can't wait. I saw them eating Captain D's yesterday.

TUESDAY: Rest day

Rest day

Great to be having a rest day for a change. My abs are pretty sore from all the pull ups yesterday and my hand seems to be healing nicely too. I follow the CrossFit Journal Article on Hand rips (PDF here) and my hands always heal in just a couple of days. Good info if you ask me considering it takes over a week if you don't do anything.

Still reading the Primal Blueprint every time I have a chance and it's effing sweet. I thought that the book might be a waste of money since Mark's website has a lot of info on it but after reading it for a few days the answer to that is it's worth every penny. I still need to finish it and write a review but for now mark it as a big hairy 2 thumbs up from Sasquatch.

Rest Day

Happy that a rest day is finally here even though I feel like a slacker because of not doing the WOD (work out of the day) on Sunday. My girlfriend and I made a delicious Primal Jambalaya that we both enjoyed on Sunday so I''m not complaining that I missed a WOD. I look forward to finding and trying more recipes from Mark's site in the future. I forgot how much I enjoy cooking, plus my girlfriend makes everything better so I don't see how I could not enjoy it.

The 5k that I ran on Monday was pretty rough since it was in the afternoon and I felt pretty dehydrated throughout the whole day. I'm still a little sore but since I've dropped some weight I feel more solid in my running ability.

Rest day

Happy to be back to the regular WOD's and I'm going to enjoy some well deserved rest. On another note I just ordered some Paleo Kits and I'm looking forward to trying them out. Sounds like a perfect on the go meal for us that value our health and don't want to introduce the poisons that most of America indulges.

If you haven't already read the 10 rules rules of living Primal then I suggest doing so.

Rest day.

I just ordered some of these five finger (shouldn't it be toed?) shoes from Vibram today. They are suppose to be great for strengthening your feet, and are more natural in the sense we're all suppose to be barefoot anyway. Check out there site here. I also ordered a 20lb medball from garage gym. I can't wait to feel some pain from that thing.

Modern cave man.

Yes, it was delicious.

Rest Day

I've been reading Mark's Daily Apple all day today since work has been slow and have come to the conclusion that this guy is a genius.  There is a total wealth of info there that I think that everyone needs to check out. He even shows you how to make your own condiments that are Paleo.  How awesome is that! So if anyone thinks that eating Paleo is boring tell them to check out his site, or if they just want to see the benefits of it.  It's there in black and white and isn't hard to see.

  .

Rest Day

Worst performed Lift: Back squat

Solutions

• Stop stepping so far away from the rack. When I'm done with a set always feel like I'm a mile away from it.
• Need to concentrate on more midline stability, I was going about it all wrong as far as stabilizing my midsection/spine.
  
• Stop treating the Back squat like the front squat. The front squat was the only squat I could do for a while and I now realize that I need to change the way I go at it.
• My form with the Back squat sucks. I need to concentrate on "shutting the car door" and loading my hamstrings.

I feel that if I concentrate on these things I will be able to execute this lift without making Wolfman frown, but more importantly without killing myself.

On a side note Zombie thinks that I'm a monster for being able to deadlift 330. It's flattering but when you look at somebody like Josh Everette he weighs 185lbs and can clean and jerk 347lbs, two words come to mind... Holy Shit! This guy is my hero.

The kind of MONSTER I want to be

Early rest day.

I took an early rest day today, wasn't my choice but I waited so long for my brother to call me that it just ended up being too late. It's all good though I'm not blaming anyone, in fact I think my body needed it.
I'm just relaxing and watching Man vs. Wild. I'd just like to say that I love this show. If I had this guys job it'd be a dream come true. I don't care if people say he's a phony, I'd be willing to bet the 90% of the people who say he is and talk the most trash have never been camping.
I'm just saying I think Bears the man. I like survivor man too but he reminds me to much of a giant pussy (John Straub) I used to know.

Rest day

Hit the Books

After Wolfman critiqued my Deadlift yesterday (which was a lot of help by the way) I decided to start reading Starting Strength again. If you don't have this book yet get it now. It's a wealth of knowledge and blows away all of the crappy technique and nonsense that you may have learned in high school. 

Anyway I reveiwed what it said in there about the deadlift and in black in white it said everything I should have been doing. I could have saved Wolfman some time if I had just read more into the book. It's all in there. 

I also looked into Mike Mahler's Aggressive strength Kettlebell workshop manual to see if I was doing my one legged KB squats correctly. The answer: nope.  Once again in black and white.

"Pick up a kettlebell with two hands and hold the kettlebell like a steering wheel. Hold one leg off of the floor and squat down on the other. Keep the kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. Lower yourself again and repeat. Make sure to do the same amount of repetitions for both legs. Be sure to Breathe in on the way down and hold your breath on the way up"

Watch my vids from a few days ago and you'll see too. Holding the KB to low and not breathing at the propper time.  This just goes to show you that you still need to read over your technique and the basics. Now you can be sure i'm going to hit the books regularly, I shouldn't think that I can just rely on my memory.

Rest day

So this paleo zone diet is pretty awesome. I have to admit weighing takes a little time, but the meals are still fast to make. I feel good too, I'm not as tired and I feel like I have more energy throughout the day.
I have to admit that I do drink milk and i know that's not Paleo but it's hard to pass up something when it equals 1 block of protein and 1 block of carbohydrate per cup. Especially if your a Large Male who has to eat 5 block meals. I'm not complaining I'm just saying I like milk. I read the other day that Charles Atlas used to recommend drinking lots of whole milk to promote muscle growth. I don't know about whole milk but I do enjoy 2%

* Read Wolfman's comment, it clarifies the milk issue. I guess Atlas was right.

Solving the rack problem.

My whole goal for tomorrow is to find a store in Albuquerque NM (about 4 hours away) and get a squat rack. I'm tired of waiting for this douche I know to make me one. So just announcing my new mission in life.

Rest day

After a conversation with Wolfman and calculating my body fat percentage I've decided I need to go full on Paleo with zone diet measurements and stop "kind of" eating paleo. My body fat is 18% right now so I need to get it down to 7-8% which would put me about 196, which doesn't sound to bad. On that note if I have 8% body fat at 225 I will be a total beast and scare children more then I already do. 

So short term goal is to start full on Paleo diet using the zone measurement system for a large male. Mid term goal is to shed some fat and gain some more muscle using this strength bias program which will happen either way. Long term is become a beast and scare children. I don't like kids. So basically stop being a fatty and bring the heavy weight.

The start of my paleo/zone diet.