1 mo to goruck heavy

CrossFit thurs

Push press
3,3,3,3,3
For load 205 (technique focus)

4 rft w partner
Row 300
Push press 185# x 5 reps
Rest was partners 300m row
For total time ~10 min

Bike ride Friday

Saturday am wod

Power clean heavy doubles up to 235
Then
30 reps for time
Power clean 225#
For time 10:16

Daily RPT
Sore. Okay diet this week. Seeing progress in strength and endurance. Focus this week is diet and consistent rucking times.

biking, yoga

Biked to work today. Also did yoga class at 12 noon. I actually woke up this morning to bike to work so I'm giving myself a pat on the back for that.

Good week so far. I did have dave's for breakfast but after 25 miles of biking in 18 degree weather I felt it was a satisfactory way to refuel.

I am going to wake up tomorrow as well to work out at crossfit st louis park to work on my goat which at the moment is TTB's.... those seriously are the worst thing ever.

Daily work:

Bike commute group ride, 1 hour

Yoga class, 1 hour

Daily report

• Mind: Find calmness.
• Body: A little sore, esp. legs.
• Spirit: https://www.youtube.com/watch?v=yR-hAU_lxIc

Week #2

Very good lunch last week, going to try and keep that going this week. Going to make a costco run after work to stock up on produce and chicken.

I did quite a bit of rucking/running/biking sporatically throughout last week, but there was one notable crossfit workout performed on...

WEDNESDAY:

Snatch, heavy double
135, 155, 185, 205 (f), 205

3 RFT
run 400m
10 hang snatch 135#
30 wallballs 20#
for time: 15:00

Thurs and Fri were rucks. Throughout the week my arms were especially sore from the ring dips a few days prior.

This weekend I did one significant ruck run with my bud Craig. He really kicked my ass keeping a 8.5+ mph pace with ~40 lbs on our backs. We also stopped throughout our 3.5 mile run to do a few sets of pullups and hand release push ups. Which brings us into this week...

Monday:

Heavy squats: worked up to heavy triple at 305

2 rounds of
Row 250
15kbs @ 2.5pd
25 burpees
15kbs @ 2.5pd
Row 250
Rest 8 minutes

For time: 4:57, 5:24

(was supposed to be three rounds but ran out of time... second round I was GASSED)

Daily report
Mind: Stay focused, fix sleep habits, clean room.
Body: a little sore, especially legs and back.
Spirit: Dig it. https://www.youtube.com/watch?v=gE2MevM5E3A
m/f/s: 5/5/5

Crossfit WOD

Monday

Amrap 20min
10 ring dips
15 KBS Russian w 2pd
20 situps w abmat
25 double unders
For rounds: 9+8 dips

Daily report
Good lunch for the week. Asparagus and broccoli with tilapia and a bit of quinoa monday and Tuesday. I had a beer Monday with the NCAA final game. Going to consume as little as possible over next 12 weeks.

Body is sore all over. Fatigued because of lack of sleep.

Spirit: Tycho concert tonight. May post again after Tuesday wod tonight.

crossfit, bike rides and rucking (oh my!)

A few wods last week:

Monday:

Deadlift - work up to heavy 5
for load: 335

Diane: 21-15-9
Deadlift 225#
HSPU
for time: ~8 min (very slow hspu)

Tues:

1500m row
50 pistols
50 shoulder to oh (115#)
50 ttb
for time: ~15 min (slow ttb)

Wed - Today
a few long rucks, a few bike rides.

I got around to purchasing an ALICE pack to ruck with. I've carried my 36# KB in it for ~12 miles. I need to pick up some bricks for better weight distribution but otherwise the weight is starting to feel better. It also feels nice to get my bike out as the weather in minneapolis is improving.

Diet: http://fitday.com/fitness/PublicJournals.html?Owner=drewbreyer

Daily report:

• Mind: Shitty weekend. Need to recover mentally the next few days.
• Body: Not too sore. Feeling pretty good.
• Spirit: Starting Michael Lewis' Flash Boys. Should be a good read.
• m/f/s: 5/4/3 (hoping to see improvement here over the next 12 weeks.

Also: I recently did a bodyfat analysis where my bodyfat was found to be 11.2 percent. I'm not sure how accurate that is but it was done with a bodpod at the university of minnesota. I was a little dehydrated so the figures may be off, but in anycase it will be motivation along with my before pictures I snapped yesterday night. Here's to 12 weeks of discipline.