“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.

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.

19 Jan 2010
Jump rope 5 minutes
Crossfit Warm-Up x2: 15 squats, 15 sit-ups, 15 good mornings, 15 kipping pull-ups, 15 push-ups

Deadlift 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×275 lbs
3×315 lbs
1×350 lbs

“Power Elizabeth”
For time
21-15-9 Reps
135 lbs
dips

Time: 14:29

20 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2

Overhead Press 5/3/1
5×45 lbs
5×45 lbs
5×65 lbs
5×75 lbs
3×85 lbs
1×95 lbs

5×12 65lbs Good Mornings
4x200m Sprints – Walk 100m

22 January 2010
Jump rope 5 minutes
Crossfit Warm-Up x2

Squat 5/3/1
5×45 lbs
5×45 lbs
5×135 lbs
5×185 lbs
3×225 lbs
5×260 lbs
3×295 lbs
1×330 lbs

30 deadhang pull-ups
30 dips
3x500m erg pieces. Rest as needed between sets.
1:34
1:37
1:45

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.  Obviously I have a lot of work to do on my overhead pushing power.

This is a percentage based MEBB approach, based on a recent Performance Menu article by Mike Rutherford. This makes for two lower body movements in the same cycle, instead of a total body movement. At the weights being moved the rack pull is so taxing to the central nervous system that I’m going to fudge things a bit and call it a total body movement (because I feel like it.)

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.