front squats, snatch, heavy elizabeth

1 1/4 front squats - 6, 4, 2; 3 min rest
185, 205, 235

power snatch - work to 3RM TNG
135, 155, 175, 185, 205x1

21-15-9
deadlifts-275#
box jumps-30"
for time: 9:20

daily report

• body: pretty sore back, but otherwise good. back got better as day progressed.
• mind: terrible diet this weekend. detox this week i.e. back to low carb.
• spirit: "It doesn't take long to learn the mechanics of a job. What's important is that you bring soul to it." -- Gary Eichten answering a question tonight about his liberal arts education

fran pr

behind the neck push press - 5, 5, 5; rest 2 min
155, 185, 205 (f)
amrap sets of 3 hspu - 7 min
20 sets x 3 = 60 reps
+
fran
21-15-9
thruster-95#
pull ups
for time: 3:20

daily report

• body: a bit sore, but this session felt good. shoulders were tight but had a good warm up.
• mind: felt great after pwo drink. shit diet last night but much needed cheat.
• spirit: "right now, and in every moment, you are either closing or opening. You are either stressfully waiting for something - more money, security, affection - or you are living from your deep heart, opening as the entire moment, and giving what you most deeply desire to give, without waiting." David Deida, "The Way of the Superior Man" vaia OPT

happy friday

power clean (pause above knee) -- 2, 2, 2, 1, 1, 1
225, 235, 245, 255, 265 (F), 265
power snatch (from high block) -- work to heavy single
95, 115, 135, 145 (left some in the tank... but felt solid)
+
open 12.2 -- amrap 10 min
30 snatch-75#
30 snatch-135#
30 snatch-165#
amrap snatch-210#
for reps: 70

daily report

• body: very, very sore. wednesday's front squats crushed my lefts. arms feel very heavy. lack of carbs may be part of the troubles here.
• mind: thinking clearly. no carbs/sugar since last saturday. will have a slight cheat for the next 24 hours and then back at it for next week.
• spirit: "Whatever you get paid attention for is never what you think is most important about yourself." -David Foster Wallace

OPT x 3 (mon,tues,wed)

Monday

Deadlift 5,4,3,2,1; rest 3 min
for loads: 315, 335, 345, 355 (two singles), 365
+
For max reps
3 min squat clean-165#
2 min squat snatch-135#
1 min thruster-105#
for reps: 16, 10, 6

notes: recently got off of a fast so strength work felt slow. happy with 365; all things considered it was a good lift. second part had little 'pop' out of the bottom, but kept up a solid pace. good session.

Tuesday

Incline bench press; 8-10x3; rest 2 min
for loads: 135, 145, 155 (x10,x9,x8)

for max reps:
5 min burpees
4 min double unders
3 min rowing (no calorie meter :/ )
2 min push press-75#
1 min hand release push ups
for score: 71, 223, (85% intensity throughout, no meter on the rower), 33, 20

Wednesday:

Weighted chin up 2,2,2; rest 2
30, 60, 65
+
15 min amrap
100 power clean-95#
75 chin up
50 front squat-95#
25 t2b
for score: +5 t2b

daily report
body: fucking sore
mind: good, especially after 3 day fast. getting back into it. feels good to be light but need to watch calories. should be eating more to keep up with activity level.
spirit: high
m/f/s: 3/3/7

Long overdue

I'm not quite sure why I quit posting here a few months back. Around the holidays I was working out, but haven't been hitting lifts or following a sound diet as well as I could have been. While this is still worth of reporting, I guess, I just fell off the wagon.

I've been lifting 3-5 times/week since the beginning of the year. Through January, I've finally came around in my course work and have found a rhythm. Last semester I would frequently sleep past 9 or 10 AM, for example, and this semester it is seldom that I wake past 7:30 with most mornings being at 6.

I especially enjoy morning workouts, and have come around in my lifts. With ease, last week, I cleaned 265. I have not done that for awhile, and certainly could have gone heavier. I did not, as it was the last single of my set. I've seen other things come around too, such as aerobic capacity and solid lactate efforts.

For now, I'm focusing on leaning out a bit for spring. I haven't put on too much weight, but I am heavier than I was when I returned from HK. I think that I am around 195 now, and I'd like to get down to a working weight of 185. Especially with the Crossfit Open right around the corner (and I plan on competing) it will behoove me to compete at a lower weight.

I'm attempting to follow a keto-style diet, with weekends being a little more flexible. It's been good so far, and after getting away from grains I feel much better. Especially in the classroom I can tell that I'm better at listening and being attentive. I will do my best to update here, and again possibly will get the fitday.com logs going again.

Drew