31/07/08
77.8kg (PM)
DROM
-Ab Roller Work:
Kneeling x10
Standing Incline 3rolls x3
-Cleans: 60x3/65x2/68x2/70x2x2/73x1/75x1/78xF
Felt pretty good. Tried 78 for fun. Think I could get it with another try or two.
-Front Squats: 88x5x3
Blah, bloody heavy.
-Shoulder Press: 45x5/46x5/47x5
Surprised myself on these and kept throwing more weight on the bar.
-Stretch

30/07/08
-Off
-Fasted 17h

29/07/08
DROM
5 Rounds for time of:
10 Dumbbell burpee-hang squat clean-thrusters, 27lbs
20 Cross Chops, 27lbs
30 Sit-ups
18:50
Beautiful day outside so I decided a metcon in the park would be suiting. This is the longest metcon I've done in a while and I think needed to get over the 5 round hump.

28/07/08
76.8kg (PM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x3
-Back Squats: 104x3x2 / 105x3
-Bench Press: 66x5x3
-Deadlifts
-WindMills
Blah, bit of a crappy one. Was on a poor nights sleep spent on a hard concrete floor, 7 hours in a car, too little crappy food and alcohol to boot. Aka, fun. Squats and deadlifts weighted a ton but bench was light. I warmed up on the deadlifts pulled 150x1 and called it a day.

26/07/08
77.2kg (PM)
Fasted 15h
DROM
-5 Rounds Handstand work:
30 sec up / 60 sec rest
-4 Rounds for time of:
15 Kettlebell Burpee Sumo Deadlift High Pulls, 32kg
15 Back Ext
15 GHR Sit-ups
13:53
I was foaming at the mouth by the end of this one. Fun little combo movement.

25/07/08
-Fasted 16h

24/07/08
76.8kg (PM)
DROM
-Back Squats: 103.5x5x3
-Shoulder Press: 45x5x2 / 46x5
-Weighted Pull-ups: 18x5x3
Flow movements
Stretch
Solid session. Worked out at a reasonable time for a change and will be the next couple weeks.

22/07/08
Fasted 14h
76.8kg (PM)
DROM
4 Rounds for time of:
20 Hang Cleans, 40kg
20 Ball Slams, 11.5kg
11:05
Ouch. I did three rounds of this a two weeks ago in 8:32, I took a peek at the timer after 3 rounds this time and was at 7:30. Then I hit the fourth round and it smoked me.

21/07/08
-Off
-Fasted 21h

20/07/08
Fasted 16.5h
-Back Squats: 103x5x3
-Bench Press: 70x3 / 65x5x2 / 66x5
-Deadhang Pull-ups: 11/9/8
-GHR: BW x10 / 5kg x5 / 7.5kg x7
Cycled to and from the gym which I consider my warm-up. Been cycling a lot more lately; haven't gassed up my car in a month. Back squats were heavy but manageable. Bench Press sucked and I am way down from what I was pressing but that was a while ago. Pull-ups were overhand.

Been feeling pretty dragged out and tired the last week. Lack of sleep was a definite factor plus I think I'm going to heavy and it catches up pretty dam fast. I've been trying to find a nice balance for my life and what works for me. Tried a routine on based off Gant's Hybrid template but it just didn't work for me. I look back at previous entries and dates amd like the looks of what I sub-conciously had going:
-Starting Strength
-Crossfit
-Off
Not necessarily to a T but something along those lines with probably consecutive off days every two weeks or so. This of course will probably completely change in a months time when I move...

19/07/08
DROM
-Ab Roller Work:
Kneeling x10
Standing Incline 3rolls x3
-5 Rounds for time of:
9 GHR Sit-ups
15 Box Jumps, above knee height
21 Ball Slams, 25lbs
12:51
Feeling much better lately. Got some good nights rest and a couple good fasts in too. My lower back is still sore and just does't feel right. It's not pain but it's saying "hey".

18/07/08
-Fasted 22h

17/07/08
77.8kg (AM)
-DROM
-Front Squats: 91.5x5 / 91.5x4 / 85x5
-Weighted Dips: 22.5x5x2 / 24x5
Arrg. Tired and sore. My lower back's been giving me some problems lately, being really stiff and sore. I could really feel it in the front squats so I racked it early and dropped the weight for the last rep. Weighted dips were solid. I was suppose to do a short metcon but my body and mind said different. Need sleep.

16/07/08
77.6kg (AM)
DROM
-Overhead Squats: 55x5x2 / 56x5
Making good strides on these
-Cleans: 60x2/65x2/70x2/72.5x1x2/73x1x2
These were pretty ugly and a bit heavier than I'd of liked. My lower back was burning.
-Weighted Pull-ups: 17.5x5x3
-Stretch

14/07/08
78kg (PM)
DROM
-Back Squats: 102.5x5x3
Good. Got 103x5x3
-Shoulder Press: 46x5 / 45x5x2
A bit heavy.
-10-9-8-7-6-5-4-3-2-1 for time of:
KB Snatches, 17kg
5:02
A couple seconds faster than last time.

13/07/08
76.6kg (PM)
DROM
As many rounds in 10 minutes of:
7 Push Press, 30kg
10 Kipping Pull-ups
Total: 9
On 3 hours of sleep, about 15 combined over the last 3 nights and a bit of a hangover.

11/07/08
76.6kg(PM)
Fasted 16.5h
DROM
-Overhead Squats: 54x5x2 / 55x5
Solid. These can be much heavier.
-Deadlifts: 150x5
Easy. Should have gone heavier.
-GHR
Quick little workout but solid work. I think my schedual and life would be better suited for quick workouts like this many times a week, over fewer longer workouts.

10/07/08
78.2kg (PM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x5
-Front Squats: 91x5x3
-Weighted Dips: 20x5x2 / 21.5x5
-3 Rounds for time of:
20 Hang Cleans, 40kg
20 Ball Slams, 25lbs
8:32
Front squats were f'in heavy. I felt like I was going to black out on the last rep of the second set. Don't know how I manged the third. That ab-wheel work prior too it wasn't the best choice. Weighted Dips felt pretty easy and more weight it needed. Ball slams are great.

09/07/08
-Off
-Fasted 18h

08/07/08
76.4kg (AM)
Fasted 5h PWO to 18h total
DROM
-Handstand Work:
40 Sec up / 60 Sec rest x4
-Overhead Squats: 53.5x5x2 / 54x5
-Cleans: 60x2/63x2/67.5x2/70x1/72.5x1/73x1/73x1
-Weighted Pull-ups: 17kgx5x3
My body was feeling yesterday still but managed a pretty good session. OHS are coming along, as are pull-ups, cleans on the other hand were popping up nicely but the front squat to the top was heavy.

07/07/08
77.4kg (AM)
Fasted 15h, 3h PWO
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x4
-Back Squats: 100x5x3
Heavy and form didn't feel 100%
-Shoulder Press: 45x5x3
Alright, been a while since I've done these.
-6 Tabata rounds each of:
Push-ups: 17/12/8/7/7/6 = 57
V-ups: 10/9/8/7/7/7 = 48
Squats: 17/17/17/17/16/17 = 101
Total: 206
Been a bit lazy and busy lately and have found it hard to make it into the gym but diets been 100% and have been fasting as per usual to make up for it. Have been playing around the last couple weeks to outline a hybrid program that fits my schedual and available time. Previous sessions have been too long but I think I may have found a nice template that will give me a balance between school, work, volunteering, family, friends, fun, food, and drink.

04/07/08
-Off
-Fasted 17.5h

03/07/08
77.2kg (MID)
Fasted 17.5h PWO
DROM
4 Rounds for time of:
20 Cross-chops, 17kg
20 Ball Slams, 25lbs
20 KB Snatches, 17kg
Time 11:00

02/07/08
78.4kg (AM)
DROM
-Ab Roller Work:
Kneeling x15
Standing Incline 3rolls x5
Getting deep
-Overhead Squats: 53x5x2 / 53.5x5
53 was easy but I crashed 54
-Deadlifts: 150x5
Boo-yah. Knew I had that in me.
-Weighted Pull-ups: 16.5x5x3

01/07/08
77.6 AM
Fasted 13h PWO
DROM
-Handstand Work:
40 Sec up / 60 Sec rest x4
-Cleans: 65x2/67.5x2/70x2/72.5x1/73x1/74x1/75x1
-Back Squats: 102.5x5x3
-Bench Press: 70x5x3
Arrg. Missed yesterday due to insanity and really felt the weight today. Everything felt pretty heavy but I managed. Fasted a bit longer than I would have like yesterday but just didn't have time to eat let alone hit the gym sans 9:30 PM. Felt a bit sluggish all the way through this session.

30/06/08
-Fasting 22h

29/06/08
-Chilling out and riding my low-rider bike.