Crossfit - 5:30 am
5-5-5 overhead squats

21 OHS
30 DU
15 OHS
40 DU
9 OHS
50 DU

rest 2 minutes and complete as many dead hang pullups as possible.
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OHS - 75 lbs 1 or 2 times.

During the workout I used 65 lbs and completed the first 21 and then a few of the next set then I dropped down to 45 lbs. My shoulders and middle section of my back are a little sore now. Not painful I can just tell I used different muscles and forced my shoulders to stretch.

DUs should have been easy but I struggled to get going on the first 30. Once I got to the last set of 50 I powered through all 50 unbroken.

Completed 7 Dead hang pullups
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Food log:
2 eggs
few oz of taco meat mixed in to eggs
1/2 Tbsp butter
1 pear
splash of salsa

WOD 2 from the games

9 Deadlift (155 lbs)
12 pushups hands off floor
15 box jumps

Today I didn't do as well as when I did it during the games. I only scored a 251 and before I scored 262. I felt like I was faster this time around but apparently I wasn't. It could have been the pushups and I think I was slower on the box jumps this time. Oh well, it was fun.

WOD

5-5-5-5-5 back squat
I started at 135 and made it to 265. I think I could have done more but wanted to quit since I haven't back squatted for a while.

10 wall ball
10 burpees
AMRAP 10 min
6 rounds 5 wallball

Everything sucked after using so much energy completing the back squat. The endurance was there, I just had a hard time getting the full squat and throwing a 20 pound ball 10 feet in the air.

I took yesterday off so was relatively fresh today.

Games WOD

30 double unders
15 power snatch 75 lbs
AMRAP 10 minutes

I got 5 rounds 25 double-unders. When I did this for the games I scored 241 and today's score is 250. I feel good that I increased by 9 double-unders considering the amount of time I've been in the gym in the last 6 months.

Eating has been pretty good. Last night I faltered with too much beer.

Clean & Pushups

5:30 AM
10 Cleans - 115# - Rx was 135#
20 pushups hands off the floor.
time: 22 something.

The cleans felt a little heavy. Mostly in my back and wrists after I got going some. I did the first 5 no problem then started to fatigue a little. It was fun completing the explosive movements again. They make a person feel powerful.

I've been eating fairly clean. I missed on Saturday and Monday. I didn't have many options so I took what I had available. My last weigh in was 190# which is already down about 5# from my previous weight.

Back at CrossFit

I'm back at CrossFit now. I will start going 3x per week and hopefully move up to 4-5x per week in by November assuming I feel good. Paleo is also going to be a huge focus. I'm tired of feeling like crap and need to get back into shape. I've never felt so good as when I go paleo. In addition to that I will be posting my food intake and crossfit workouts here.

I'd like to document my weight and measurements for a while too. I have let myself go a little and am sure I'm around 195#. My goal is to either be ripped at 195# or ripped at 185# by February 27, 2012. It will happen. I'm heading to Mexico and need to be in top performance mode by then.

Todays WOD:
10-19-2011 – Noon workout
1 pullup
2 deadlifts (bodyweight 185#)
3 situps
2 pullup
3 deadlift
4 situps

Increase reps each round.

AMRAP in 18 minutes
10 rounds +12 reps

Food intake
1.5 cups stew/soup... potato, stew meat, carrots, onion. (need to drop the potato)

Crossfit Total

We did crossfit total today. I felt good but the strength just wasn't there. I need to do some more heavy lifting. I've been going about 3 days a week but either not doing or missing the lifting days. My press stayed the same, squat went up by about 40 pounds and deadlift has gone down. I felt some stress in my lower back when performing the dead.

I'll get my lifts back up there. I need to do more lifting. That's simple enough.

My body weight has gone up as well. I'm hovering right around 197. I don't feel like that is too much but mentally I wish I was much lighter. At minimum 10 pounds.