Wednesday, June 6, 2012


Can't say I was looking forward to the Diane wod today. At one point I looked at the clock around 1:50 and though shit, the elite have blown thru 95% of this wod already and I'm not done my first 21 deadlifts yet. Freaks. But I got it done and improved over my last 2 times using 20 pounds more and doing the full 45 reps. High rep HSPUs still elude me but my V position push ups are getting stronger.

Dinner last night was uninspired to say the least. Although, who doesn't love a good heaping bowl of spaghetti and meatballs every so often. Breakfast today was oatmeal (been hitting the bacon and eggs too frequently) and lunch was the last of the leftover flat iron steak with sauteed cabbage and chopped portobella mushrooms. Dinner will probably be beef sliders, maybe sauteed cabbage and wilted greens.

My daughter scheduled out another busy day for us. Off to the park in the am, over to Target to buy a new bike helmet then a ride around the block to test it out of course. Once Bud went down for a nap we did a little yard work then played shopping. I'm beat. It's going to be a long summer.

Outlaw CrossFit: back squat & Diane

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off 1RM 180

8x135, 5x145, 5x150, 3x160, 3x170#


21-15-9 of:
Deadlifts 225/155# - 125#
HSPU - V (feet on chair)

Compare to: 1104?
(15-12-9) - 105# DL, bridged push ups - 3:55
Compare to: 101126
(15-12-9) - 105# DL, bridged push ups - 5:52

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