calluses cause cancer

2009-01-19T19:54:00.000-08:00

Monday jan 18 or 19th I dunn

Chinups-
bw + 25 x 5
bw + 15 x 5
bw + 15x 5
bw + 15 x5
bw =10x6

Rack pulls
315x5
365x 3
375X1
315x 15

Curls
20 x15x12x10
hammer curls
40x12
30x 10 seated double

2009-01-16T22:45:00.000-08:00

Flat db press: 80x6, 80x6, 85x6, 85x
Incline BB: 135 x 12x2
Push press: 135x6, 145x6, 145x6, 145x6
PJR Pullover: 55x15 55x12
and then some pushups and that was it. Totally flat today as my carbs have been really low. Got a refeed coming up sunday, totally looking foward to being full for a little bit! Im going to really try and hammer it in the following months as far as strength goes, and then lean out for summer!

back at it

2009-01-15T15:31:00.001-08:00

alright Im just working on strength, with even a bit of hypertrophy work now!

Calves leg press: 560x9 dc style 560x 35
Glute ham raise: bw x 15, 25 lbs x 12, 25 lbs x 12 stetch
Front squats: 135x7
Leg press 680 x 15
leg ext 125x 15, 125x 15
stretch

then some abs and it was a day

Rip's bbell seminar

2008-10-27T23:03:00.000-07:00

A small note, I am attending Mark Rippetoe's barbell seminar this weekend in santa cruz. I'm super excited, actually way more then the level one cert. Mark's books greatly inluenced me and I've read practical programming like 5 times. Seriously his no nonsense K.i.s.s. (keep it simple stupid) outlook on things is superb. I wish I would have read his books way back in the 60's. Every highschool football coach should be required to read some RIP.
I mean it, this guy is the man! The weight training world would be much better if say Joe Weider never existed or say Mark Rippetoe Owned Muscle and fiction.

Monday butt kicking,

2008-10-27T21:30:00.000-07:00

Deadlift 3x3

21,15,9
db squat clean 55#s (mistake)
ring dips

woohoo, gotta a little over zealous, but hey I love to get the heini kicked!

quick catchup

2008-10-26T19:45:00.000-07:00

so tuesday I deadlifted
3x5
bench
5x5
Dips 3x10-12 A)
Weighted Situps 3x10-12

Wednesday:
Max effort Push press
run 400m
25 thrusters
3 rounds

Friday
dead lift
2x3
Run 400 m
40,30,20, Pullups, pushups
run 400m

Saturday
Squat 5x5
Good mornings 3x12
FLoor press 1x12 1x10 1x8
Some other accessory work!

Carbed it up on saturday big time, right around 200g which is a GINORMOUS amount for me. Feel good today! didn't do crap today as Im hoping to kill it this week and this weekend I am going to rips barbell cert/seminar in Soquel!!! pretty stoked about that!

its monday monday

2008-10-20T20:41:00.000-07:00

Today
back squat 3x5
farmers walk 300m 55 lb dbells
30 burpees
farmers walk 300m
30 pullups
farmers walk 300m
30 burpees

hardcore

El tuesday and el WEdnesday

2008-10-15T22:41:00.000-07:00

Yesterday I did
max effort deadlift
bench 5x5
rows 5x5 I know Id much rather do cleans but my form is just not there
dips weighted 2xx6
knees to elbows
I felt like poop up until I got into the gym but man did that change

today
Back squat 3x5
Weighted pullup 3x5

met con
dumbell hang squat clean I used the 55's which kicked my buttox
knees to elbows
10,9,8,7,6, you get the point.
Kicked my butt

Im off to manteca for the weekend so I Probably will not be posting

its monday, monday

2008-10-13T20:55:00.000-07:00

today at norcal strength and conditioning did some handstand work and rope climbing and the metcon was in celebration of Katie's 22nd bday so we did

22
deadlifts- 135
wallball-20lbs
box jumps
clavicle pullups
ring dips
burpees
and row for cals

22 reps for all that!
not to bad,

performance and hypertrophy my take

2008-10-11T20:13:00.000-07:00

Hypertrophy is most commonly associated with bodybuilders, while performance is not, however hypertrophy still plays a pertinent role in all sports performance. For instance an undersized linebacker in football hitting the weights to try to add some size in the off season, or a forward in basketball who needs to put a little meat on their bones. The examples could go on but I'm sure by now your catching the drift. Of course there is those who have pretty much tapped out their genetic potential and need to gain weight in order to gain strength, in the barbell sports and such.
Lets look at the different kinds of hypertrophy. In Supertraining Dr. siff talks about sarcoplasmic and sarcomere hypertrophy however most refer to the latter as myofibrillar hypertrophy.
Sarcoplasmic hypertrophy is all about fluid. In sarcoplasimic hypertrophy the "non-contractile protein and semi fluid plasma" as Siff says says or sarcoplasmic fluid for us normal folk increases between the the muscle fibers. "Although the cross sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength" (Siff p 66) Basically sarcoplasmic hypertrophy is associated with the high ( bodybuilding) repetition ranges.
Myofibrillar hypertrophy is a gain in size of the actual muscle fibers, as the myofibrils increase in number. This results in a "significantly greater ability to exert muscular strength" (Siff 66) which by the way seems to pay off in every sport! In his article "Why All Muscle Was Not Created Equal" while referring to the explosive nature of most sports Joe Defranco states "This is why it is imperative for athletes to incorporate maximal strength training methods (1-5 reps), which train the part of the muscle responsible for these explosive contractions, into their routines." I can't fathom a better way to say it.
It drives me batty how often the fact that sport is explosive is overlooked. In gyms across the nation there is athletes doing bodybuilding type workouts. This problem is not just high school athletes but college athletes also. This is absurd, silly, stupid, idiotic and really chaps my hide. I have named a few examples where hypertrophy should be a focal point of a program but at what costs? Even if hypertrophy becomes the focal point such as a 120 pound tight end however should performance be disregarded? I believe that performance should still be the focus meaning do not just drop maximal strength work and hit the hypertrophy ranges. Furthermore is too much hypertrophy a bad thing in sport? Dr. Siff talks about optimal hypertrophy, which is an awesome topic and if you have time read this article where Siff explains the energy demands of too much hypertrophy do it. http://staff.washington.edu/griffin/hypertrophy.txt.
Now If bodybuilding is your thing then drive on with your bad self, sarcoplsmic hypertrophy is useful for you. Bodybuilding is an endeavor I respect that takes a lot of dedication. However contrary to what the great exercise science master of them all Joe Weider tells you, bodybuilding is not the solution for improving your PERFORMANCE. If your an athlete do yourself a favor and drop the bodybuilding split!

the next step

2008-10-11T17:41:00.000-07:00

So I have to decide quickly the next step to becoming a strength coach and I decided what better way then to poll everyone, u know my life is a democracy.
anyway there are positives to each school.
Chico is an awesome town right up my alley. Still has the small town atmosphere going on, but it has quite a few people. Norcal strength is here and I love training there and that in itself could prove more instrumental to me becoming a better strength coach. Rents cheaper, and the school is pretty nice... The Kinesiology Dept at chico is probably more renown, however it is more for physical education then what i am pursuing which is exercise physiology.
The biggest down fall of chico is that it's of course still 3 hours away from home which makes me plan a whole weekend trip.
Sac state: The campus is awesome, and the flippin kinesiology dept is brand new. ANd the Exercise science major has on paper at least classes more keen to my likening than does chico. Also it is in Sacto which is wayyyy closer to manteca, which is cool in my book. However Sacramento is more expensive, Id be on my own working out again, and its a heyuge city, and that doesn't excite me much! But there would be more 26 year olds!!!!So here it is only you can prevent forest fires

el saturday

2008-10-11T14:32:00.000-07:00

so seeing how we hit up the deads pretty hard yesterday I did some front squats instead of back squats.
Front squats 3x5
Good mornings 3x5
Bench 5x5
Close grip chinup 5x5
the end!
Now Usually I go nowhere near the bench but since I am going to a barbell seminar in a couple of weeks I figure I should do a couple.

friday at norcal

2008-10-10T20:07:00.000-07:00

friday
deadlift 80% 1 rm 5x5
ring dips 5x5

21,15,9
medicine ball cleans
wall ball

IM SO not doing squats tommorow

today october 8th I THINK

2008-10-08T23:27:00.000-07:00

Run 800 m
50 thrusters with bar, kinda light
30 pullups
thats it!
easy day I think, but between the barbell stuff I have been doing on my own and crossfit I'm quite tired and I think my body needed something like this followed by a rest day tommorow.
I tell you what doing the deads two days in a row was suicide it screwed me up. My diet has been pretty tight latley today I fasted until 11:30 gosh olla was I hungry. I usually do not get that hungry when I fast.
so with out further ado
3 eggs
1oz of steak
small avacado
tons of veggies, asparagus, bell peppers, mushrooms, onion, yellow squash, a tomato
4 tbsp of salsa
this was one fertatta, delightful I must add.
4 blocks of Protein, 2 blocks of carbs, and 8 blocks of fat

1:30
3 oz of chicken breast
about 2 cups romaine lettuce
1 tomato, 1 cup mushrooms
some onion
about 30 almonds
MUSTARD
3 blocks protein, 2 blocks carbs, 1o blocks fat

3:30
2 oz chicken breast
1/2 avacado
9 almonds
6 strawberries
1 1/4 c broccoli
2 blocks of protein, 2 blocks of carbs, 6 blocks of fat

6:30 Post workout
1 apple
1 plum
1 nectarine all sliced with cinnamon
24 g whey protein isolate
3 blocks of protein, 5 blocks of carb,

7:20ish
4.5 oz salmon
1 1/4 c broccoli
10-12 macadamia nuts they were small I used my scale and figured it out
3 blocks of protein, 1 block of carbs, and 8 blocks of fat

monday fun courtesy of cf norcal

2008-10-06T23:09:00.000-07:00

Well today was fun because we broke out my favorite movement the KB swing!
we back squatted 3x5
then are met con was
10,9,8,-1
KB swings
Knees to elbows
burpees

I used the 32 kg bell and did it in 10:40 lots of fun!

My body is a bit worn out still from last week, but after squatting today I feel better, which brings a whole new meaning to the word squat therapy.

I have been really trying to drop the last couple of pounds while Im still focusing on metabolic conditioning, because soon I will be dropping the met cons back a bit and focusing on some strength stuff! Superduper excited because well I love the Barbell! When I do focus on strength I would like to do so at a maintence level of calories. Totally having dreams of being 5 x fat on the zone.
IF- I have been experimenting a bit with some Intermittent fasting again lately! I did it before and felt great, however stress was to high in the life, with the whole transitioning from the army phase going on, and I felt like I should take a break!
I have been doing Approxiametly 16 hour fasts 2-3 days a week, keeping on with the zone of course. Feel good and have shed a couple pounds.
As the end of the year comes close I have one goal that I really want to hit and thats the double Bodyweight squat and deadlift! I would like that to be 170, and 340 but either way, if I way Im good. My eventual goal is to hit that triple Bodyweight mark!

Remove thy foot from thy other foot

2008-10-04T23:50:00.001-07:00

So I was getting my haircut the other day and the barber who knows that I kind of geek out on nutrition starts talking about his arthritis limiting him being able to exercise yada yada yada right, as he is saying this I know I should just bite my tongue, but I am of course Don Rocci so thats a physical impossibility. So I tell him about Insulin and it's relationship with Inflamation. I talk about grain, more specifically celiac and it's relationship to arthritis and I swear the whole thing just flew over his head! I was about to start with fatty acids and their relationship to inflamation but decided to push the mute button.
People will use tons of different things for excuses of why the can't. I hate " I just can't" My mom says that all the time, and it drives me up the wall. The facts are quite frank, you can and your just not willing to do the things neccessary to do so! I hurt my back pretty badly while I was in Iraq, and it screwed me up for a couple of months. During that time I couldn't bend over, but I didn't miss one patrol. When I got back to weight lifting my back was tender as all hell but I still squatted, and eventually worked back up to dead lifting! 8 months later I can totally attack this lift again.
If you have an ailment find out what causes it. SOOOOOO many of today's diseases are caused by our diets it is amazing. In the years to come you will hear more of diabetes and heart failure, but everyone will realize that they are infact metabolic disorders, caused by the crap they are shoving down their throats! Misinformed is a tweener as far as excuses go, but if your informed and your just unwilling to make the changes to improve your life (VITALITY) then stop complaining!

sometimes you just get through it

2008-10-04T18:24:00.001-07:00

Didn't have a particulary good workout this morning, I was well pretty darn worn out nontheless
Squats 3x5
goodmornings 3x5
Knees to elbows: 3xmax
I was happy to get through it, Im utterely worn out today!

deck o cards

2008-10-03T21:09:00.000-07:00

did the deck of cards thing today with
Clavicle pullups
Double unders
Burpees
Lunges
Rowing.
I ended up doing a ton of burpees.
Man o man do I hate burpees.

But today was yam day which made it all worth it!

Wednesday workout

2008-10-01T19:23:00.001-07:00

WHew,
just got back today we did dead lifts 5x3
then our metcon was
Run 400m
max push press with 50% bodyweight with dumbells. Except I was a little overzealous and used more!
5 rounds.

Then we did some nice stretching to finish it all off.
Lovin it,

The great debate of 08

2008-10-01T16:10:00.000-07:00

So, On monday Chico state called me and it seems my letter of hardship was approved, so I can add them to my list of potential suitors.
I have pretty much narrowed the list too a couple choices, those being Chico State, Sac State, or Cal Poly SLO, and I'm still considering uop, but I kind of want to stay away from that area for another couple of years because thats where I can see putting up the white picket fence!
I live in Chico right now and like it bunches. It's just a fun place, and I'm flippin tired of moving. The Chico State Kinesiology Dept is very well known for producing p.e. teachers however Exercise Physiology and that program isn't quite as recognized.
Sac state, I like sac state a lot, but Im just not a big city dude. I worry about this, but as far as actually programs go I like sac state the best. Thats just as far as the courses offered for my degree preference which is Exercise Science there.
SLO, I love the town, and getting a degree from Cal poly slo would definetly give me a better shot a getting into a solid grad program. The issue is of course it's hard to get into CP SLO and so instead of starting at the 4 year in the spring I would be having to bust the tail to have a shot at getting in for fall, and this would be a stretch so there would be a really decent chance that I couldn't start there for a year and half! and I'm old so I can't delay things too much
And then there is UOP, which would be cool since it is close to home, and after spending just shy of 5 years in the army, I am looking foward to some quality family time!
So, the path to becoming Don Rocci the strength coach is at a major intersection.

Felt a wee bit better and hit up the deads today

2008-09-30T22:14:00.000-07:00

Felt A wee bit better and did some deadlifting!
Dead lift 3x 5
press 3x5
Dips A)1x 15, 2x 12
Planks B) 3 x 1 minute

My dead lift has came leaps and bounds. I was really scared everytime I did this life after hurting my back in iraq! But Robb Completley overhauled it and now I am definetly building up.
Like a said a couple blogs ago, just using a little starting strength linear periodization for now!
Missed Bikram yoga tonight as I had some other priorities to take care of.
Im really going make on last push at getting down to 17o, because at the start of the year I would like to back off the metcon a little bit and focus on strength.
I love the gym
I love the barbell
I even love the calluses.
Until next time

Not down with the sickness!

2008-09-29T20:02:00.000-07:00

All right I caught the flu, and I have two tests tomorrow so no training to report today! Hopefully I feel good enough to hit up some dead lifting tomorrow!
Good news, Chico state accepted my letter of hardship so I can apply there and go study there if I so choose!
So since no training I will provide y'all with a simple yet satisfying snack recipe that will knock your guests socks off

Ingredients:
Strawberries
Balsamic vinegar
cinnamon, I like the Saigon kind. On a side not cinnamon is awesome, a lot of research is showing that cinnamon has a positive effect on Insulin sensitivity!

Directions: Slice strawberries in half, drizzle a little bit of balsamic vinegar over the top of them and then sprinkle cinnamon on top! It's simple. Even my group of non paleo 19 year old shoving pizza, beer and hamburgers down the good ole esophagus enjoyed this recipe, when they came over for a BBQ.
enjoy

Fight gone bad action

2008-09-28T22:51:00.000-07:00

So Saturday was the big day, got there last so guess what I started with............Rowing. Was not very happy about that at all. So fight gone bad is Rowing for calories, wall ball, sumo dead lift high pull, box jumps, and push press. A minute at each station, rest a minute after going straight through all 5 stations, then round 2, then round 3. It would be 5 minutes on 1 minute off, 5 minutes on, 1 minute off, 5 minutes on eternity off! Its hell, straight out butt kicker!
Anyway you count your total number of reps and I got 302. Kind of dissapointed as I was really shooting for 320, but I couldn't get the good o'le engine flowing right!
So Today is Sunday which is a rest day. Did a lot of foam roller work though as I watched the football games. Kinda been battling the flu towards the end of yesterday and today!
Some note of interest in my personal life, I'm really leaning towards moving to San Luis Obispo, and getting a little beach action going on. The positives of this move would be my bro Chris lives there, and the beach, along with an amazing school in which I would be eventually accepted.
The negatives being leaving Crossfit norcal, because, well it is just a great place to train. Learn something new everyday! I swear! Another down fall would be not transferring to the 4 year school next semester but that's secondary to training riiiigghht?
I was throwing around the idea of a keto run, but I'm really scared that my performance would taper off! So for now we will just stick to zoning it. However I have about 10 more pounds that I would really like to lose. That would put me right around 170 which would be awesome!. I'm going to start recording everything again tomorrow, I usually do this however the last couple of weeks I've been slacking, so maybe sometime soon I' ll post a couple days of what I eat!

pregamed it up!

2008-09-26T19:19:00.000-07:00

So seeing how to be is the big fight gone bad for prostate cancer day we just did some rom and a lil stretching and some foam roller work to get ready for the big day tommorow, shooting for a 320!
I'll keep ya updated on the goings on!

Back at it

2008-09-25T17:33:00.001-07:00

So there has been a brief layoff but I'm gonna get it going again. Sorry sorry but the whole transitioning from the army and starting school has kept me busy.
Now Here is a brief intro to what I'm doing right now

Crossfit at norcal strength and conditioning has been amazing. It has now been a month and I'm loving it there, so if your in Chico considering the crossfit thing you should be there right now. Robb, Nicki, Natalie, and Angela are in fact amazing trainers, and I'm totally stoked to be training there.
So I'm doing Crossfit on Monday, Wednesday and Friday.
On Tuesdays and Saturday I'm doing a small amount of strength work really focusing on the squat and the dead lift, my template looks like this

Tue
Dead lift
some sort of press
and upper body assistance such as dips.

Saturday
Squat/ squat variation
Posterior chain work wish I had ghd but for now its good mornings and reverse lunges
Then Some weighted pull ups or a press depending how much pressing Ive done during the week at NCSC.

So that's the template, very complex I know. Right now I'm just getting in the flow of barbell stuff again but I have some pretty fun stuff that I want to play with! Maybe a little Perry Raedar action going on ie 20 rep squats.
But for now some Starting Strength linear periodization. I love Mark Rippetoe's stuff! so 3x5 for most things right now basic and too the point.

On tuesday and thursday nights I have started to do Bikram Yoga here in Chico off of 1st and mangrove. As an athlete flexibility is my weakness so although there is about 53253323432 things I would rather be doing, I spend my Tuesday and Thursday evenings here for an hour and a half of fun. Dan John always writes about it, and if Dan John recommends something I'm all ears!

So Sunday is a day of rest.
My diet, Right now I'm just zoning it at 17 blocks using of course clean paleo foods. I messed around with IF a little bit, and I felt great, however don't quite think the stress levels were ready for it and noticed a little gain around the belly. On some Sundays I've been letting loose a little, keeping it paleo clean but not zoning it, which is kind of a welcome break.

I'm currently reading the omnivores dilemma which is an excellent read. I've also started to read Hormonal Balance also. I love reading this stuff but lately I haven't had a lot of time to devote to my own reading because of school.

On a side note I'm taking a regular nutrition class and just want to state for the record that the food pyramid makes me want to vomit!

Saturday is the fight gone bad for prostate cancer. Tons of affiliates nationwide will be doing FGB. I'm shooting for 320! My goal keep y'all updated.

2008-07-20T13:42:00.000-07:00

went to crossfit nutrition cert yesterday in san fran, and man o man was it cold.. Its flippin the middle of july and any place that cold in july should be outlawed...
Now the seminar was awesome, could totally tell that robb was passionate about what he does...
I only wish there was like a level two...
Since Im home in CA, no crossfit for me Ive been doing own stuff, with the gym found in my trunk.
today was a ciruit
of
5 double kb clean squats 24kg
bear crawl
5 picnic table bench to table jumps
crab walk
5 double kb snatches 16 kg
long jumps
5 rope pullups
bear crawl
5 rounds for time 26 minutes
not very fun..

tue and wed.

2008-07-09T08:59:00.000-07:00

Tue
30 squat clean and jerks for time @ 135 I had to learn the exercise. 15:03
later I did some plyo work and dips

wed
tabada rounds
squat: 16
situps: 16
pushups :12

well my strength endurance is not what it used to be but my overall strength is way up

its monday monday

2008-07-07T18:38:00.000-07:00

So today monday the 7th.. Yesterday was a day off...
I woke up felt great, the weather was awesome, the coffee was good, I couldnt wait all the way tell 5 to work out so I headed outside grabed a pair of 16kg and a pair of 24 kg kettlebells and went to work, just lightly to get the blood flowing..
10 double kb snatches 16kg
10 double kb cleans 24kg
10 double rack lunges 16 kg
20 double kb snatches 16 kg
20 double kb cleans 24 kg
Some double overhead walking 16kg mixed with rack walking...
just a light work out got the day started off great...
Then went to rainer crossfit
and did a mile run up hill!!!... It was refreshing all in all today was easy, so i guess that means Im gonna smash it up tommorow on squats!!

the last 2 days

2008-07-05T15:39:00.000-07:00

So Rainier crossfit was closed on the 4th so I put together a lil something from my house, which just happens to have a hill right behind it....
Run 400m ish ( i say ish because i defienetly did not measure)
10 handstand pushups
10 double kb snatches 16 kg
10 kb alternating cleans 16 kg
10 double swings 24 kg
10 kb front squats 24kg
3 rounds for time.. 17:09
after I caught my breath I did some farmers walks and rack walk and overhead walks for 5 minutes... which also sucked..

today july 5 th we were back at rainier crossfit and got the benefit of doing 2 workouts, in honor of the crossfit games which were today.
wod 1
deadlift 275 5 times
10 burpees.
5 rounds
wod 2
fran
21,15,9
thrusters
pullups...
and I was going to do a bit of strength training today.. haha
The yam on the way home made it all worth it though..
And of course the forrest griffin rampage fights on tonight... If forest wins I will do crab walks around the block...

Westside for crossfit

2008-07-03T14:22:00.000-07:00

So I love crossfit, your not going to hear me talk bad about it, but for my goals I feel I need to specialize a bit more...After all the specialty of crossfit, is that it doesn't specialize.
My goals are: To deadlift 600 lbs
To squat 600 lbs
Overhead press 225.
All this at a bodyweight of less then 200, and bodyfat less than 8 % while Im a 180 right now cat a bit to lose before im at the 8% mark...... Nontheless, since i have returned from Iraq and started going to Rainier crossfit often 4 times a week, Ive noticed I definetly have to taper my regular strength training sessions down as far as volume goes, as Ive kind of overtrained latley...
So I've taken a very abbreviated program and applied a little westside barbell logic to it, because well results speak for themselves and those are some strong dudes... I do not believe i could handle the full template with as much metabolic conditioning as Im doing, and the basic template uses bench a lot and I could care less what I bench....
I knew I could handle a three day a week program so thats my plan, saturday will be double of crossfit and a brief strength training session. so its tue, thur, sat... And I know Lou Simmons puts deadlift and squats together, but I want to hit each one and as brief as this program is I believe I can...
So Max effort upper looks like
deadlift: 4-5 x 3
military press: 4-3
a)Chest supported row 3x 6-8
b)incline db press

max effort lower
Box squat 4-5 x 3-5
Reverse lunge 3x8-12
a)ghd, reverse hyper, or back extension depending where I am 2x 8-10
B)bulgarian split squat (I hate this exercise) 3 x15

dynamic effort upper
Speed deadlift 8x 2
push press 5x 3
a) weighted pullups
b) weigthed dips

dynamic effort lower body
speed free squat: 5x2
box jumps 10 x 2
a)swiss ball leg curl/ bridge 2-3x12
B) dumbell step ups 2-3 x 12...

This is just my basic template... One thing to note is when it says a) and b) Im doing those exercises in and edt fashion meaning do exercise a) rest a minute do b) rest a minute do a) rest a minute do b) rest a minute and so on.. I am also going to be throwing in the double kettlebell clean and push press somehow... I was considering using this for grease the grove... I love this exercise...
of course Im doing crossfit monday, wednesday friday and saturday.
happy 4th

Quick and easy fruit salad

2008-06-29T18:09:00.000-07:00

A couple things here, Im a bachleor so things need to be quick and easy so all the recipes I post on here will be quick and easy...
I was never taught to cook, I've slowly learned through trial and error, and by no means am I a good cook...
There is definetly not a surplus of paleo recipes out there...
without further ado
Quick fruit salad
about 8 strawberries sliced
8-10 black berries
and blueberries sprinkled on top
take a spoonful of almond butter and slop it in there
Mix
sprinkle cinnamon on top
and enjoy!

workout 28 june 08 courtesy of rainier crossfit

2008-06-28T12:15:00.000-07:00

So I just got back from iraq and let me tell you I am out of shape.... Today was an ass kicker served up by Kurtis at rainier crossfit...Before I get started I just want yall to know that if your not working out there yet, and your interested in anything close to what you do in crossfit, you should go... Kurtis and Laurie are both awesome people and the same goes with everyone else there... A really friendly place but it still provides a competitive atmosphere that I think is one of the driving forces of Crossfit.
Anyway showed up today a little early and to be honest Im quite glad the wod (workout of the day) was not posted yet... Because quite honestly anytime thrusters are on the board I start to dread the workout... but without further ado
run 400 m
21 kb swings 54 lbs
21 Thrusters 95 lbs
21 pullups, kipping
3 rounds for time
I finished in 17:58... smoked
Im still trying to find a way to do crossfit MWFS and still strength train the basic lifts 3 days a week...And have a day off.. My original plan was to pull a double on saturday, which is what Im going to try out later, but if the workouts are like this it might not be worth it.