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:

Staying a Step Ahead of Aging

and

Michael Collins, Gandhi and the Anti-Federalists on A Parting of the Ways: Moving Forward to Freedom

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

Push Press 95#

Ring Dips

21, 15 and 9 reps

3, 2, 1…GO!

Time: 4:56

Recommended reading:

Is Your Workout Wasting Your Time?

and

Picking Up Where Rothbard Left Off by Robert P. Murphy

Again today I worked out at CF-HR

Nicole, Corey and I did:

350 meter row

16 burpees

90 seconds rest

5 rounds for time: 18:19

Recommended reading:

“Drink At Least 8 Glasses Of Water A Day” — Really?

The Myths of Capitalism’s History

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

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:

Did Somebody say Secession?

“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

What is Crosffit?

Recommended reading:

Jefferson by Albert Jay Nock

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

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

Session Is Our Future

No The Free Market Did Not Cause the Financial Crisis

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?