Run day

Today I started reading "In Defense of Food-an eaters manifesto" by Michael Pollan.

He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.

More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.

More on this later...


I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.

Back from Vacation

I took a vacation for several days in Puerto Rico. It was a beautiful site! Lindsay and I saw the rain forest, Old San Juan, Bacardii Distillery and spend quite a bit of time at the beach.

I must admit that my discipline of eating well and exercise diminished while on vacation. We exercised at the hotel and on the beach, and our diet wasn't that bad. This did inspire to me get back on track in several ways.

Vegetables-I didn't get enough of them. It is summer and they are so abundant here...got to eat more...like of the verge of vegetarianism. No beef for a month is what I am going to do. Why? Just to do it.

Exercise-I am always at a crossroad when it comes to exercise. My skill emphasis is snatch, muscle up, and run, my strength emphasis is squat, overhead press, and bent over row.

Mind-I need to practice quieting the mind, learn and read more useful information.

Conditioning

40 min of 16kg kettlebell deadlifts, true snatch pulls, swings, squats, clean and press, box step ups, and snatches.

100 hindu squats
some jump squats, jumping jacks, jills, and various foot work.

Just putting in work.

I will probably do some pull-ups later.

#9

5x5 Front squats
135, 155, 175, 195, 205(2)

Inman Mile (scaled)
150# for a .5 mile (15:05)

#8

1 a day:
26 kneeling ab wheel rollouts (I am going to switch to full body rollouts, 26 is the max for the given time.)

#7

1 a day: 65 push-ups

255# SQ
155# SHP
340# DL

750 Total

Didn't fully attempt max. Probably maxed at the press, could have gone heavier on the squat and dead.

6 sets of 3 reps:70# chinups

1 set of 10 chin ups

#6

1 a day: 29 burpees

#5

1 a Day: 37 thick bar pull-ups

several 155# squat cleans and split jerks at Dominik's

#4

Min/day:
26 kneeling ab wheel rollouts in 1 min

Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip

#3

Shoulder press: 3x3 @135#
Bench Press: Reps 10-1 @ 120#

100 toes to bar: 9:36


59 push-ups in 1 min.

#2

As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps


OA warm-up
Fran: 5:51

mental weakness

2 snatches 115# (PR i think)

I have been slacking.

I have been slacking.

I am starting up again and am planning on being more consistent with documentation.

Grace @135#- 6:19

about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.

33 thick bar pull-ups in 1 minute.

Damn, more randomness

86 push-ups in 2 min (weak)
82 sit-ups in 2 min (weak)
50 wallball shots in 2 min (20# at 10ft)

Random play

I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.

~total reps of each:

30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#

Hex Max DL
135
205
275
365
380
385

I am weak sauce.

Back in the swing of things...

I figured I needed to do something healthy after abusing myself at the Kentucky Derby while sick.


Sprint 200m
Lunge 200m
30 pull-ups
30 push-ups
30 sit-ups

15:50

I wasn't planning on doing the workout but just decided to jump in at the last minute. I also rested between the run and the pull-ups about 2 minutes. Just wanted to do something over nothing.

Jerk Jump Run

9-95# Push Jerk
21-Jump Squat
run .25 mile (slightly longer)

10:15

165#
Front squats and back squats

I am sick. WTF. Injury and sickness are pet peeves of mine. Actually it is pure hatred.

Jail swole

25 push ups
50 squats
25 burpees

4 rounds 18:01

NSCA poundage chart

1RM Calculator

A better RM calculator

Deadlift/Burpee

Shoulder Press
135-145-150-155-160 fail-155(PR)


135# Deadlift/Burpee
21-15-9
3:50

Love the burpee.

Varied Movements

1 min each of:
left and right arm softball throws and catches
L-sit
kettlebell swing 70#
lateral tire hopping
10# medbell side toss

3 rounds

I didn't count reps. just worked hard the whole time.

Widowmaker and Squat cleans

185#
20 reps in 2:10

Could have warmed up better.


Squat clean and split jerk.
185
195 squat clean was easy failed on the jerk. Shoulder was sliding around. x2

Squat clean.
195
205
215
225 fail
225