Front Squats... and a ROW? and Muay Thai?

Front Squats 5 x 5
5 x 95
5 x 135
5 x 155
5 x 165 (broken 3,2)
5 x 155

2500 row for fun (not time)
10:15

Muay Thai with Pat Byrnes 3 - 5

I finally learned proper technique in kicking, not I need to work on my hip mobility.

Barbara is a bitch... no really and ALMOST Tabata this

Tuesday:

Half Rep Barbara 5 rounds (3minute rest between sets)
10 pullups
15 pushups
20 thigh touches (sub for situps)
25 squats

27:02 - shitty score

Blame it on the pneumonia recovery

Wednesday:

ALMOST Tabata this
20 seconds on, 10 seconds off for 6 rounds each of:
24" Box Jumps
75# Push Press
18# Wall Ball
75# SDHP
Row

My back hurts...

and the pain feels so good!

Deadlift
1, 1, 1, 1, 1, 1, 1

1 x 225
1 x 275
1 x 275
1 x 295 (PR)
1 x 300 (f)
1 x 275
1 x 275

My goal = 350 by the end of March. Going to deadlift twice a week to improve.

Finally decided to add a post...

So last Thursday I joined the Tribe, and I couldn't be any happier. I friggin' love that place. No more being a pussy. I'm on my way.

So far I've done Jackie, Cindy, learned how to snatch, done a PR deadlift (x2), set an awesome time on the 25's, and have some legit competition to make me better.

I've always wanted to become a crossfit trainer, and I think this is making me more passionate. Although, I might want to do crossfit kids. It might be the wife being pregnant that is making me lean that way. Yep, she's pregnant (5 weeks away from telling the world, or did I just do that?).

I couldn't ask for better role models and trainers in Steve and Erin. They set a great example and can't wait to continue learning.

My diet is getting there!

Updates coming...

I have a shit load of updates coming.

Now that I have a log aka blog, I need to remember to update it.

My new year's resolution is to be in even better shape than how I ended 2008.

No more eating like a fat bastard. Self control will win out.

12/08/08

crossfit warmup x 3

3 rounds for time
400m sprint
21 KB swings 25#
12 pullups

14:00

I did not have stopwatch. Forgot it.

Leg Extension warmup/8/6 70 110 130
Ham Curl warmup/8/6 90 130 150
Leg Press warmup/8/6 150 210 250

12/06/2008

crossfit warmup x 3
30 sec samson stretch
12 squats
12 situps
12 back extensions
12 pullups
10 dips (still have slight rotator cuff strain)

Deadlift 3x3x3x3x3

Warmup:
5x95
5x115
3x135

3x185
3x185
3x205
3x205
3x225

Before crossfit, I never used to deadlift. That's because I had no idea what I was doing in the gym. I was ignorant to the art of "fitness" and it showed. I look around the gym and I see people just like how I was. I see the same guys just doing chest/tri's, back/bi's, and shoulders/legs on their set schedules making little to no progress.

My new motto is, it's all about the core.

Crossfit is gaining steam though. I have several people a week come up to me and either say, "you work hard as shit", or "are you doing that crossfit stuff"?

I recently started mixing in some regular bodybuilding with my crossfit exercises. I'll do the WOD as posted on www.crossfit.com (a couple days later) and then I'll throw in a few exercises to make sure I'm not neglecting the "sexy" muscles.

All in all, I'm happy with my progress but I can work so much harder it's not even funny. I need a partner or a crossfit gym.

Closest LOCATION is crossfit philly. I'm waiting on Evofit South Jersey to get a facility. I'm pretty sure I can't hold a candle to those guys.

-ceezar