Monday, May 4, 2009


Morning @ UF:
CrossFit Football Warmup x2:
20 yard sprint
20 yard sprint back
20 yard backwards run
20 yard backwards run back
20 yard shuffle right
20 yard shuffle left

20 Double Unders
10 KB Clean & Press, 5 each arm @ 1 pood
Deadlift 5x225

Deadlift 5-5-5
Loads: 275/275/275

10-9-8-7-6-5-4-3-2-1 of:
Power Clean, 75% Body Weight (130#)
Chest-to-Bar Pullups
Time: 9:45
*Did this on my own and hit two huge mental blocks.  Still, pretty happy with a sub-10 time.  Chest-to-bar pullups have definitely improved.

3x15 GHD Situps
Run 200m with the big punching bag on my back: 1:14

Evening @ CF Nasti:
2 Rounds of:
300m Row
10 Ring Dips
10 Squats
10 Pullups
10 GHD Situps
Front Squat 3x135/3x155

Front Squat 3-3-3-3-3
Loads: 165/175/185/195/205 (PR)

Nutrition: Pretty good.  My fourth meal was a very greasy burger with a 3-carb-block bun.  Made up for it on my fifth by keeping it zone.  I have started taking out one carb block per meal and feel pretty good.  A little better, in fact.

1 comment:

Ryan P said...

dude, this workout looks freaking awesome, and intense, I can't wait to see your results!