Saturday, October 29, 2011 - Overhead Press

Overhead Press
45x12, 75x5, 95x5, 105x3, 135x3, 150x3, 160x8, 180x1, 185x1

Volume Overhead Press
105x10, 105x10, 105x10, 105x10, 105x10

Blue Band Tri-Pullovers (Toes on the edge of the platform)
12, 12, 12, 12, 12

Abmat Situps
20, 20, 20, 20, 20

Friday, October 28, 2011 - Squat

I had a ton of fun at the gym tonight. JT, Ryan, Nate, Jarod, everyone was just getting in some lifting in and trash talking. Pretty cool.

Squat
45x12, 135x5, 155x5, 185x5, 225x3, 256x3c, 315x3, 345x9

Volume Squats
225x10, 225x10, 225x10, 225x10, 225x10

Wednesday, October 26, 2011 - Bench Press

Bench Press
45x12, 135x5, 135x5, 155x5, 165x5, 185x5, 225x9

Volume Bench Press
155x10 CG, 155x10 CG, 155x7 MG, 155x8 MG, 155x7 WG, 155x7 WG

Kettlebell Rows (Kroc)
70x15, 70x15, 70x15, 70x15, 70x15

Tuesday, October 26, 2011 - Deadlift

This was my first time deadlifting in a few months I think. I didn't feel very strong but I feel good about where I'm at with the chosen weight for 5/3/1.

My hip is hurting again though so that sucks.

Deadlift
135x12, 155x5, 225x5, 275x5, 315x5, 355x12

Front Squats
135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10, 135x10

Reverse Hyper
90x10, 90x10, 90x10

Sunday, October 23, 2011 - Squats

Went to method for the free gym time on Sunday and just did a few squats and met some of the great folks.

Squats
45x12, 135x5, 155x5, 185x5, 225x3, 245x5, 285x5, 315x10

Friday, October 21, 2011 - Bench Press

So this finishes out my week of upper body pressing. My hip and back are feeling great and I will kick off the 5/3/1 program on Monday. I can't wait. Time to get brutally strong.

Mobility

Bench Press
45x12, 135x5, 155x5, 185x3, 225x3, 245x3

Sling Shot Bench Press
265x5, 295x3, 315x2, 335xF

Bench Press - Finisher
135x20

Thursday, October 20, 2011 - Overhead Press

My hip is feeling pretty darn good right now. I decided to do a little OHP work with my numbers starting my first cycle of 5/3/1 again. I will use the same weights next week for my 5s week.

Mobility and Warmup

Overhead Press
45x12, 75x5, 95x5, 105x3, 135x5, 150x10

Overhead Press Volume
105x10, 105x10, 105x10, 105x10, 105x10

Reverse Hyper
70x12, 90x12, 90x12, 90x12, 90x12

Ring Dips w/Red Band
10, 10, 10

Wednesday, October 19, 2011 - Reverse Hyper & B4B

I worked on mobility a lot today to get my hip back in shape, it's feeling a TON better. That Reverse Hyper is AWESOME!

I also went to the Barbells for Boobs event at CrossFit Unbroken. It was quite an event with lots of support from the CF community. There was some impressive performances.

Mobility

Reverse Hyper
50x15, 50x15, 50x15, 50x15, 50x15

Deadhang Chins
7, 7, 7, 5, 5

Tuesday, October 18, 2011 - Bench Press

Went to method and did a little benching. Nate and I chatted about this little (HUGE) pain I have going on in my hip and it appears to be a sciatic nerve issue. After moving around in the gym and doing some sets on the Reverse Hyper I felt better this afternoon than I have in a week. That was motivating as the pain and just inconvenience of it has been getting me down.

Bench Press
45x12, 105x5, 135x5, 155x3, 185x5, 210x12

Deadhang Chins
6, 6, 6, 6, 6

SlingShot Bench Press
245x10, 245x10, 245x10, 245x10

Reverse Hyper
50x10, 50x12, 50x12

Bent over KB Rows
75x12, 75x12, 75x12

Mobility work

Saturday, October 15, 2011 - FRCF Masters Comp.

I took the boys to the FRCF Masters competition. It was quite amazing really. There were lots of beautiful and very fit folks. I would have to say though the most motivating thing was the 69 year old former Marine completing the workouts. This guy was a badass.

Friday, October 14, 2011 - DH Chins and Mobility

Joe went to method with me and ROCKED IT!!!! He messed around with some box jumping, rope climbs, chins, and helped around the gym.

I did two squats with Ryan and hurt my hip even more. TWO SQUATS! GEEZ! Time to train smarter. Going to do a lot of mobility and train around my hip. focus on upper body things.

Did quite a bit of mobility.

DH Chins
5x5x5

Thursday, October 13, 2011 - method Olympic class

Went to the 0600 O class at method. We did front squats. So much for training smart. I should have rested my hip but I having been having too much fun at method. I don't want to wuss out. Turns out I should have wussed out. I am adding this to the blog here on the 18th and it hurts to sit here and type. Gah.

Split Jerk
95x5, 105x5, 115x5, 135x5, 145x5

Front Squat
135x5, 155x5, 175x5, 225x5, 225x3, 225x3, 225x3

Tuesday, October 11, 2011 - Bench Press

Afternoon Benching at method. One thing I didn't mention is the added mobility work I have been learning and performing at method. Lots of great shoulder and hip stuff. My shoulders feel AMAZING but sadly I messed something up in my left glute. Not sure what I did but it hurts to sit, walk, and even roll over in bed. WTF?!

Bench Press
45x15, 135x10, 155x5, 165x5, 185x5, 205x5, 225x5, 245x2

Deadhang Chins (in-between sets of bench)
10, 8, 5, 5, 4, 4, 6

Volume Bench Close Grip
135x10, 135x10, 135x10 wg

Monday, October 10, 2011 - method CrossFit

I landed in Colorado on the 9th. The boys and I had an absolutely wonderful road trip. What a blast that was!!!

Made it into method for the 0600 O class and worked on Hang Snatches. I haven't done a snatch in over a year. That was pretty fun.

Hang Snatch
65x5, 75x5, 95x5, 105x5, 125x5

Box Jumps
Worked up to a set of 5 at 33" (pretty easy but didn't want to get too stupid on my first day)

Went back to method at 1600 to Back Squat. What a blast.

Back Squat
Bar x 10, 135x5, 185x5, 225x5, 275x3, 315x5, 365x3

A lot of changes

The last time I posted on this blog was in August and a lot sure has changed since then. In what was a VERY short amount of time I lost my job on the North Slope and we pretty much immediatly turned around and moved to Colorado. A good thing? That remains to be seen.

The Groj sure went through a change. I miss it...

Before.












After.