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.

I didn’t have time for a long workout, so for conditioning I just did Tabata Front Squats at 95lbs. Tabata work is generally difficult, but I think doing it with weighted front squats might be the hardest workout I’ve ever tried. Reps were 11, 8, 6, 5, 3, 4, 6, 5.

15 January 2010
Squat 3-3-3+
3×225
3×275
3×315

I followed up the main workout with some auxiliary work: dead hang pull-ups and dips, and a jog on the treadmill.

18 January 2010
5k Run
28:46

I think it’s safe to say my conditioning is terrible.

This is a percentage based MEBB approach, based on a recent Performance Menu article by Mike Rutherford.

This is a percentage based MEBB approach, based on a recent Performance Menu article by Mike Rutherford.

This is a percentage based MEBB approach, based on a recent Performance Menu article by Mike Rutherford:

As a refresher, a particular movement is selected from an inventory of total lower and upper body movements. The first week is an introductory week of 5s, followed by a week of 5 x 3 and finally a week of 5 x 1. The objective each time is to reach a best effort work set on the final set of the day. It’s at this point where difficulty arises in determining how to progress and arrive at that final work set. Percentage based MEBB to the rescue. Now Fans and coaches can plug their athletes into a max and have all their Sets calculated out for the three weeks.