Rebuilding Strength

Back Squat

117.5x5x3

Press

47.5x5x3

Dead

155kgx5

I am taking my Press back up slowly. It will be a main focus this upcoming year along with the bench press.

Beat by a Girl

Played squash with a client of mine today. She is a national caliber player so it was a good workout. For those of you that do not play squash it is a game in which knowing where to stand and place the ball can work in your favour. She played a game called, "how much can I make Sean run around the court." But it was still a lot of fun and I learned a lot from her.

Afterwards

Back Squat 5x5

115kgx5

117.5kgx5

120kgx5

122.5kgx5

125kgx3

Legs were a little sore, probably should of hit the last set no problem.

Back Squat, Press Pull-ups

Back Squat

5x3

115kgx5x3

Press

50x5x2

Pull-ups (Strict)

12

9

12

Strict pull-ups and Press has suffered because I have neglected them. My back squat is feeling solid and will be back up to 130kg x 5 in time. From there I am just looking at getting stronger. Pat hit a bodyweight Press the other day which is amazing...I am setting a goal to get one within a year!

Two Days of WODs

Yesterday

Back Squat

112.5kg x 5

120kg x 5

130kg x 3

139kg x 1

145kg miss - lost it in the bottom

145kg miss - same

Metcon/Practicing my push-ups

21-15-9

Box Jump

Push-ups

2:12

Today

Split Jerk

85kgx1

90x1

95x1

100x1

105 miss (sloppy technique) - Strong enough....need more prac.

Ben's Metcon

2 rounds

30 KB swings 1.5 pood

20 Wall ball 20lbs

10 Pull-ups

250m Row

6:57

Continued Gains

(Results from the other days WOD - Good job guys!)

CFHQ 090313
Back Squat 3-3-3-3-3
280 x 3
285 x 3
290 x 3
290 x 3
290 x 3

I had to fight hard for the last rep of 290. It was a good weight for me and a continued progression. I am loving the strength days, for obvious reasons.

Unexpected BTB Tabata Squats

(Crossfit T-shirts are good advertising)

Back Squat 5 x 3------------------ Bench Press 5 x 3
WU -------------------------------WU
45lbs x 5 2 sets -------------------45lbs x 5 x 2
100 x 5 ---------------------------67 x 5
145 x 3 ---------------------------89 x 3
195 x 3 ---------------------------116 x 2
work set --------------------------work set
225 x 5 ---------------------------135 x 5
236 x 5 ---------------------------157 x 5 (barely)
247 x 5 ---------------------------146 x 5

Today was a feeling out process, I haven't bench pressed in over 2 years. It has been a neglected lift along with the back squat and I expect to make big gains on these lifts in a short period of time.

During our workout, a really nice enthusiastic guy came up to us asking about Crossfit because of Mike's shirt. I will not preach to anyone at the gym but if someone comes up to talk to me I will take all the time in the world to talk with them. I gave him an overview, but actions speak louder than words. I wanted him to get a feeling of what a short intense workout is like and the fallout afterwords. So I did Bottom to Bottom Tabata Squats with him. (The last time I did this was at my level 1 certification course....I forgot how much it sucks) If you ever want to smoke someone legs out completely in only 4 minutes....BTB Tabata squats will do it.

Afterward's I explained more of the science behind what he did and how he could not match the lb/foot of work with a non-functional movement. FxD/T = Power and Power and exactly equal to intensity. Intensity is almost always the independent variable most commonly associated with maximizing favorable return of workouts. What does that mean? It is the short cut to the good stuff (results)...the 4 minutes he spent doing squats was better than any leg workout he could devise using fancy machines.

This all ties into my post from yesterday of being "enlightened"....if anyone disagreed with yesterdays post or today's, didn't like the way I went about discussing it, was offended, or just thinks I'm right out of er...I want to hear about it. Let's get a discussion going so we can all learn more.