WOD 051609
Beginner clients:
10 shoulder press with pvc dowel
5 situps
1 burpee
5 rounds for time:
Advanced:
Deadlift 315 x 3
Chest to bar pullups x 5
7 rounds
time:
Recommended reading:
and
Michael Collins, Gandhi and the Anti-Federalists on A Parting of the Ways: Moving Forward to Freedom
Friday 051509
Metcon:
95# SDLHP x 5
Regular Dips x 15
Situps x 25
5 rounds for time: 8:53
Strength work:
Shoulder press 3 x 145
Push press 3 x 150, 165, & 185
Push jerk 9 x 145 for technique
Recommended reading:
The New Frugality: American parents find ways to curb cost of kids
Wednesday 051309
Again today I worked out at CF-HR
350 meter row
16 burpees
90 seconds rest
5 rounds for time: 18:19
Recommended reading:
Deadlifts 5×3
1 – 275
2 – 315
3 – 345
4 – 365
5 – 385
Worked 50 kipping pullups for technique.
Recommended reading:
What is Fitness? by Greg Glassman
Liberalism: In the Classical Tradition by Ludwig Von Mises
No Treason by Lysander Spooner
“The liberties of our country, the freedom of our civil constitution, are worth defending at all hazards; and it is our duty to defend them against all attacks. We have received them as a fair inheritance from our worthy ancestors; they purchased them for us with toil and danger and expense of treasure and blood. It will bring an everlasting mark of infamy on the present generation, enlightened as it is, it we should suffer them to be wrested from us by violence without a struggle, or be cheated out of them by the artifices of false and designing men.”
~ Samuel Adams, article published in 1771
Ahh…the day after another GREAT cheat day. Last night I ate en entire supreme pizza and a quart and a half of Edy’s Chocolate Peanut Butter Cup ice cream. What a fun night. Watching the Celtics buzzer beater of the Magic and having some great food(s)!
Monday 051109
Back Squat 5×5
1-185
2-205
3-255
4-275 x3
5-275×3
Metcon workout:
40# DB swing x 10
Chest to bar pull ups x 15
Double unders x 25
3 rounds for time: 9:33
Also 100 pushups for time: 2:02
Today’s reading — Robb paid someone to mine all his posts from CFHQ’s message boards and the message boards over at the Performance Menu. So, below you’ll find a veritable gold mine of Q&A posts that may help you answer any all of your questions about the zone diet, paleo and training intensity related questions. Enjoy the read.
Robb Wolf CrossFit Compilation
Robb Wolf Performance Menu Compilation
More food for thought:
“A wise and frugal government, which shall leave men free to regulate their own pursuits of industry and improvement, and shall not take from the mouth of labor the bread it has earned – this is the sum of good government.”
Thomas Jefferson
Sunday 051009 another well earned rest day.
What is Crosffit?
Recommended reading:
Jefferson by Albert Jay Nock
Saturday 50909 –rest day.
Weekend reading: Economics in 2 paragraphs by Anne Robert Jacques Turgot
The Malicious Myth of the ‘Libertarian’ Fed
And An Introduction to Revisionism: The Politics of the American Revisionists
This morning it’s Deadlifts.
Deads
3 x 275
3 x 325
1 x 365
1 x 375
1 x 385
1 x 395
1 x 400 – failed
Tonight I’ll be training with the Jeremy and Nicole at CF-HR. Check out the Crossfit Games site to see Nicole featured since she finished 2nd(!) in the Mid-Atlantic Qualifiers.
Ok, so tonight we ended up doing “Heavy” Helen. Helen as you see James Fitzgerald (aka OPT) below is 400 meter run, 1.5 pood kettlebell swing, and 12 pull-ups. We did 400 meter run, 2 pood kettlebell swing and 12 chest to bar pull-ups. My time: 14:24
Today’s reading:
Real Foods Take on Fake Foods
Today I got another opportunity to train with the good folks over at Crossfit-HR. Jeremy and Nicole’s affiliate is a fun and great place to train with superb coaches.
We did front squats and they were 5 x 5.
5 x 185
5 x 205
5 x 215
5 x 225
4 x 225 + 1 that I failed on.
Afterward I did 25 chest to bar pullups with the 20# weighted vest.
Check out this great article on Ketogenic diets and performance and Don’t Know Much About Capitalism?
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