AMRAP in 20 min.
15 KB swings (24#)
20 push ups
25 ab mat sit ups

3 1/3 rounds

Feeling more comfortable with the crossfit kettle bell swing & should move up in weight in this general rep range. Push ups where in good form but had to be broken up. Sit ups…. I suck at but will battle till I get them :p.

Pre workout:  Bulgarian bag over head rotation 15x each direction (l,r) overhead bag power snatch 15x

Post workout:  Bulgarian bag over head rotation 2sets 15x each direction (l,r), 2sets overhead bag power snatch 15x, bag overhead press 3sets 15x, and bag upright wrestling style row 3sets 15x

Home: upside down gripper 15x 100#, 15x 150#, and 5x 200#.... right side up 7x 200#

And some info on grippers:  I recommend the Robert Baraban adjustable gripper for those interested in increasing gripp strength: http://handgripper.net/en/imprint.html & training info: http://www.heavygrips.com/faq.html#11 heavy gripps also offer a solid set of discount grippers that can be purchased in sets on ebay…. The standard for gripp closing is the Captains of crush grippers available here: http://ironmind-store.com/Captains-of-Crush174-Grippers/products/8/ they also offer certification for closing their grippers….

For those interested in that crazy bag I swing which is called a Bulgarian Bag. Here is the website of the inventor & manufacture: http://www.suples.com/ the bag builds rotational, explosive, and gripp strength.

Rest day

After five days in a row the two days rest was needed. My mind was go go go but the reality is I am sore in some places that needed the second recovery day.

Rest day…

So went to recover at the Fairmont hotel’s Fig Restaurant.

Did

A Moscow mule
Kurbota pork meatballs
Bacon wrapped bacon
Scallops with ham
2 sets of Siclian red wine
The progressive chesse plate sejected by Eric aka cheesus with a merlot
Apple tatin and a selection of cookies…. Loved the Ginger and chocolate peanut butter
And a final set of 83 armanac

So happy happy happy

Really enjoyed the warmups the last two days,

Pre workout; worked on my shoulder and explosivenessness :D with Bulgarian bag 5x and 15x swings (L,R) 2sets of 15 power snatch

3 Rounds for time:
500m row
Front squats, max reps (95# & stopped at 10 reps)(focusing on learning the exercise)

12:42 30 reps

Post workout 2 sets of 15 then 10 Bulgarian bag power snatches

@home

Bulgarian bag close grip push ups 3 sets 6,4, and 4
Bulgarian bag curls 3 sets of 15
Bulgarian bag over head extensions 3 sets of 15

2 rounds of:
2 min Max Double Unders
30 second rest
2 min Max Jumping Lunges
30 second rest
2 min Max Box Jumps (24/20)
- 3 individual scores - total reps of each movement

231 singles
60 jumping lunges
34 with 20 inch box

Felt alot better today ....

Wendler Deadlift, Cycle 2 - Week 1
5-5-5+
(65%, 75%, 85%)

For time:
10-20-30-40-50
Sit-Ups
Jumping Slamballs

135# 15x
225# 15x
315# 5x
345# 5x mistake should have been 330#-335# :(
355# 1x

10-20-30 of sit ‘em ups and slammer balls solo in 9:00

Profuse vomiting before my workout tonight. Felt very weak in the workout and ended my 355# dead lift after 1st rep cause I experienced a slight white out… I suspect the raw whole milk Bulgarian yogurt I added into my diet and had for breakfast or the royal jelly I just added and took before my workout…. I did feel slightly nauseas after breakfast… But have to admit the royal jelly is the prime suspect, I took it and minutes later the chunks flew… Thoughts??? I’ll try the royal jelly in the morning and that should be a good test :(.

@ home
Close grip push-ups 15-9-6
Robert Baraban Adjustable gripper 200# 3 sets of 15 and 1 set of 235# negative holds

Addendum: it seems royal jelly does cause vomiting in ppl, :( ... Screw that stuff. http://www.royal-jellys.com/why-do-some-people-eat-royal-jelly-will-vomit.html

“Louie’s Legacy”
In 20 minutes:
1,500m R0w; followed by:
As many rounds as possible of:
5 Ground to overhead - (115#) clean and controlled push press
10 Pull Ups
15 Box Jumps (20”)
2 1/3 Rounds

5 rounds of:
3x power clean
6x “games” push ups
9x slam ball

As many times as possible per 3 min. round
w/ a rest 1 min. Between rounds

Did 2x per round with 135#

Rest day, went to Rocky Horror. Got home at 4am and to sleep at 5 am. Figured getting up for morning class would be pushing it since I am also still recovering from the flu. :(

21-15-9 rep rounds for time of:
Power Snatch
Dead-hang Pull-ups

With 65# in ??:?? I think 16:40 to 17:00

@home
3sets of 15 push ups
Robert Baraban Adjustable Gripper 235# 2 sets of 3 and 1 set of negative holds

For time:

250m row
10 Renegade Rows
5 Knees to Elbows
250m row
20 Renegade Rows
10 Knees to Elbows
250m row
30 Renegade Rows
15 Knees to Elbows
250m row
40 Renegade Rows
20 Knees to Elbows
250m row
50 Renegade Rows
25 Knees to Elbows

With 50# in 25:40

Rest Day and I am sick, :(.

1500m row, 15 ring rows, and 50 walking lunges for 3 rounds in 39:49.

Dead Lift 135# 15x, 225# 10x, 315# 5x, 315# 5x, and 315# 5x

Crossfit Kettelbell Swings 7x, & Push Ups 7x for 6 rounds in 7 minutes.

150 Wall Ball w/20# in 12:30