Time: 13:26

I cut the double-unders in half, because I’m terrible at them and trying to do all fifty cut the intensity down too much (I know, excuses.) Afterwards, I practiced handstand push-ups.

Time: 10:44

3 Rounds for time:
10 pullups
15 ring push-ups
20 situps
25 double unders
400m run.

Time: 17:04. My conditioning isn’t terrible, but it’s still far worse than it could be.

“People perceive those who do good and evil to have more efficacy, more willpower, and less sensitivity to discomfort. By perceiving themselves as good or evil, people embody these perceptions, actually becoming more capable of physical endurance,” says researcher Kurt Gray, a doctoral student in psychology at Harvard.

New research from Harvard University suggests that moral actions may increase people’s capacity for willpower and physical endurance. Study participants who did good deeds — or even just imagined themselves helping others — were better able to perform a subsequent task of physical endurance.

The research, published in the journal Social Psychological and Personality Science, shows a similar or even greater boost in physical strength following mean-spirited deeds.

So good and evil are in. Neutrality is out, chaotic or otherwise.

Good Mornings
4×12 – 45lbs

17 June 2010
Pull-up 1RM
5xBW
5xBW
3×10
3×25
1×35
1×40
1×45
1×55
1×65

Dips 5×10 (Bodyweight)

18 June 2010
Deadlift 1RM
5×45
5×135
3×185
3×225
3×275
3×315
1×365
1×405
1×415

20 June 2010
Run, 2 miles – Slow

22 June 2010
Squat 10×3 ? 315lbs

Dips 5×5
5xBW
5xBW
5×25
5×35
5×45
5×55

Pull-ups 4×10

23 June 2010
Bench Press 5-5-5+
5×45
5×45
5×75
5×95
5×115
5×130
10×145

“Fran”
21-15-9 Reps
95lbs Thrusters
Pull-ups
Time: 9:07.2

New PR, first sub 10.

I’ve dropped the milk from my diet because it was causing too many sinus problems and have gone completely paleo.  A typical day will look something like this:

Breakfast
2 hard boiled eggs
4oz chicken
Coffee with coconut milk (the canned stuff)
Banana

Snack #1
1 hardboiled egg
1/4 C cashews

Lunch
4oz chicken
1 avocado

Snack #2
1 hardboiled egg
1/4 C cashews

Dinner
4oz. Chicken
8 cups Kale
1oz 97.5% Cocoa Unsweetened Dark Chocolate

Works out to about 2200 calories.

Although I’m not lifting anymore weight than usual as far as the deadlift goes, there is something immensely satisfying about putting 100 lbs plates on the bar.

Bodyweight is 170.5 lbs.
Diet has been Paleo plus milk, averaging around 3000 kcals/day.

3 June 2010
Deadlift 5×5
5×45
5×45
5×135
5×185
5×225
5×275
5×315

Good Mornings
4×12 45 lbs

Tabata Push-ups: 20, 11, 8, 6, 4, 4, 4, 3

8 June 2010
Back Squat 10×3 – 265lbs
Pull-ups 5×3
5xBW
5xBW
5×10
5×15
3×20
3×25
3×30
3×35
3×40

Dips 4×10
Sit-ups 4×10

10 June 2010
Deadlift 5×3
5×45
5×135
5×185
5×225
3×275
3×315
3×365
3×405

Good mornings 5×12-45 lbs.
Hanging Leg Raises – Don’t do these after deadlifts, when your grip is destroyed. It could end in disaster.

First up, a drop-in appearance at District Crossfit in DC:

24 May 2010
Box Squat 5×5: Worked my way up to  275 lbs.

10,9,8…3,2,1 Reps
DB Swings
Overhead Lunges
45 lbs dumbbell.
Time: 9:58 (I think)

26 May 2010, back at Crossfit Pittsburgh:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
Time: 24:04

Then, that evening:
Front Squat 10×3, 205 lbs. (That is ten sets of three reps, across)

Doing two workouts in one day was brutal. I ate nearly 5000 kcal and was still hungry at the end of the day, and then needed about 10 hours of sleep to recover.  Felt great, but tough.

Car trouble kept me occupied on Thursday and on Friday I left for a weekend in New Hampshire, visiting my buddy Ian, where I spent time hiking and swimming in the ocean. No structured workouts, but lots of playing.

31 May 2010
5 mile walk, 35 lbs pack. 1h 45m.

1 June 2010
Back Squat 10×3 255 lbs. (That is ten sets of three reps, across.)

2 June 2010
4x800m runs.
3:18
3:37
3:48
3:35

Diet is primal/paleo + milk.  Averaging 3500 kcal a day.

Deadlift 3×5
5×45
5×45
5×135
5×185
5×245
5×285
5×325

Squat Deload (ATG)
5×45
5×45
5×135
5×175
5×205

5×12 Good Mornings (45lbs)

Erg: 4000m Time: 16:42.5/2:05.

“Take wrong turns. Talk to strangers. Open unmarked doors. And if you see a group of people in a field, go find out what they’re doing. Do things without always knowing how they’ll turn out.” – XKCD 267

Jump rope 5 minutes
Crossfit Warm-Up x2

Deadlift Deload 5-5-5
5×45
5×45
5×135
5×185
5×225

The 5/3/1 program’s fourth week is a light deload week.  Next week I will add ten pounds to my training maxes and resume heavier work.

5×12 45lbs Good Mornings
5×10 Situps

Double Tabata – Box Jumps & Dumbbell Swings (40lbs)

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. Since this was a double tabata, it was a total of 16 intervals, for 8 minutes of exercise, alternating between the movements. Wikipedia provides a simple and quick explanation of the benefits of tabata work.

Your score comes from the round with the least reps achieved. In my case, 6 on the Box Jump and 12 on the Kettlebell Swings.

Jump rope 5 minutes
Crossfit Warm-Up x2

For time:
10xRow 100m.
Deadlift bodyweight (165lbs) for 10, 9, 8…2, 1 reps.

Time: 14:50.00. Average split on the erg was between 1:33 and 1:36. This workout gets harder as the deadlifts decrease because you have less time to recover between sets on the erg. I suspect for these pieces I could generate faster erg scores, but the erg is so dirty that I have to set the fan to 10 to get the amount of drag I’d get out of an erg at 2 or 3 on a normal machine.