Overhead squats 3,3,3,3,3,3,3
Front Goblet Squats 3,3,3,3,3,3,3
Back Squats 5,5,5,5,5
Only had the dumbells in the little apartment gym:
pairs: 5,5,10,10,15,15,20
singles: 20,20,30,30,35,35,40
pairs: 20,25,35,35,40,45,50


Early morning Monday mosh

0505 AM
Linda: 10,9,8,7,6,5,4,3,2,1 reps of the triplet
Deadlift(40#DBs), Bench Press(30#DBs), Clean(20#DBs)
Stormed through for 11:55
Did some farmers walk, waiters walk, Iron Chair, Shoulder Presses for a painful finale`

2nd W4 in 1 W (Sunday)

She did it; 5 exercises, 5 sets of 5 reps:
iron chair sit ups
push ups/HSPUs
15#db /40#db push-presses
body row/pull up
fitness band squats/50#db goblet squats


Weekend Workout With Wife (W4)

Round 1:
50 sit ups, 50 leg lifts, 50 squats
3 minutes hitting the eliptical hard
Round 2:
30 sit ups, 30 Flutter Kicks, 30 Crunches
3 minutes high incline treadmill walk
Round 3:
10 sit ups, 10 Leg lifts, 10 pelvic raises
3 minutes high incline treadmill walk

Another good episode of the W4, more will come...

Friday after thanksgiving

Managed to get off my tailfeathers and work off the Turkey.
3x12 CFWU
Kelly : 3 rounds for time of 1/4 mile run, 21 KB swings, 12 Pull Ups...
But I subbed pull ups for 50# DB presses.
did 3 laps around the gym Farmer's Walking w/the 50#DB's
5x5 dips


Turkeyday = time off from training

Here come the holidays, along with them comes fattie fattie fat fat.
Cakes, pies, cookies, rice crispy treats, ice cream.
Oh my....

I need to train around this hand injury before I'm training, round, and have a hand injury.


Not really hitting it hard these days

What does a body do when little injuries start building up? Thumbs, pinky toes, etc. Taking days off turns into weeks off.

What does a body do?


Sunday the 12th of November

Tiff: 25, ~110 lbs (she'll never tell) 5'3"
John: 31, 168, 5'8"

T:4 rounds of 1/4 mile run, 10 x 10# DB pushpresses in ~12:00
J: 5 rounds of 1/4 mile run, 15 x 25#DB pushpresses in 10:41

5 minute walking cooldown


Getting back in it.

Warm up:
5x5 of 25#DB press
5x5 of 35#DB swing
5x5 of 25#DB deadlift

For time:
Five rounds for time of:
Run 400 meters
15 pound dumbbell Power snatch, 15 reps
Time- 17:26

BJJ- 1 &1/2 hour class


Worn out?!?!?!

Yesterday I went to BJJ w/Pedro Sauer immediately after a Krav Maga class. 2&1/2 hours later My ass was kicked. Not sure the last time I did that, but this time was after returning from a 2 week hiatus from martial arts.

My endurance was shot, rolling in the last half hour of this was a trial.

This was the first time I went to KM in over a month. The school has started offering Muay Thai and a Bas Rutten Systems MMA class. I'll be trying them both over the next month. Then its time to decide.

KM? MMA? Muay Thai? Or focus solely on BJJ?



Work out:
3xCFWU of 5's and 1 min on eliptical.
5x15 25# DB pushpress, 30 second rest between sets.

Back to basics, less tirades and rants, more workout logging.


Supposedly I have a blog about my fitness goals...

I'd like to think that a man has just as much time as any other, and keeping track of what one does shouldn't be so hard to do...

At the old HQ, CrossFit MECCA in 2007