K Po

Well damn...Looks like I have something new to try.

Looks like I'm going to need to find some updated numbers for clean and jerk and snatch pretty soon.

I did get the voodoo floss bands and they are pretty magical. They've really helped out with tendonitis in my elbow. And the knee flossing also works wonders. Using the bands is also easier if you have someone to do the wrapping (unless they get squeamish watching your arm go dusky).

I use a pair of Spud wrist straps, using them mostly for shrugs, DB rows, and Romanian deadlifts or whenever my grip is failing from getting the work done (or when I don't feel like killing my grip strength).

Nice work man. And thanks for putting another [possibly bad] idea in my head with this whole 10,000 swings in 10 days challenge.

Damn, the first half of my list is gonna look a lot like chairohkey's... Barbell Shrugs Weighted Dips/Pull Ups GHR Pendlay Rows Behind the neck Push Press and Jerk and been working in the Klokov Press (Snatch grip Behind the neck press) lately Curls Ab wheel (not a lift, but sometimes put weight on my back) and KB swings, sledgehammer strikes, sandbag stuff and tire flips (again, not really lifts, but involve weight being moved)

Ahh, I used to live in that area when I went to school. While Iron Sport would be awesome, I'd take a look into the various universities or Crossfit gyms for now. Bunch of universities in that area, UPenn, St. Joseph's, University of the Arts, and University of the Sciences (my alma mater) that should all have gyms. I think my school only lets alumni work out there (and it's not a huge gym by any means, but it has a squat rack that people rarely used when I was there and it's close), but you could shoot an e-mail to Marc Caserio, the director there (nice guy, really helpful) (http://www.usciences.edu/lifeAtUsp/arc/about.aspx) and see if anything's possible. I would just see if the Crossfit gyms have open hours or just ask to see if you could do your own thing while there. Plus they should all have the equipment you would want and need. Crossfit Center City, Crossfit Manayunk, Crossfit South Philly, and Crossfit 215 all are pretty close (but I've never been to any of them).

Ya know, Austin really isn't that far away from me... This might be something I can pull off.

The best advice I could give is to work on getting the strength to do regular pull ups before going on to kipping. http://www.catalystathletics.com/articles/article.php?articleID=91 http://www.crossfitsouthbay.com/2012/05/strength-before-skill/

Question chairohkey: for this kind of diet, do you get protein solely from meat, or a mixture of meat and protein shakes? Just wondering after reading about the Apex Predator diet on Chaos and Pain.

Double everything Matilda said on the mobility. For more videos after her initial bunch, just search "squat" on http://www.mobilitywod.com/.

I'll second the idea of using cocoa powder and coconut flakes in your shake. But besides that, cinnamon or coconut milk (flakes or oil in a pinch) work too. And if you eat dairy, mixing in protein powder into yogurt/greek yogurt, kefir, or milk all work as well.

I spent most of the weekend on the couch watching TV, mainly because I had to rest after I strained a muscle in my back on Friday. This weekend should be better now that I can move again though.

You could try doing an improvised version of them. Another version here: Or you could just sub in good mornings (both with a bar or banded) or Romanian deadlifts.

I like doing circuits with KB swings or 1 arm swings and jumping rope or burpees and choosing either the same number or reps each round, or descending them each time (21 of each, 15 of each, 9 of each). Fairly simple idea, but it's nice because of how easily it can be modified and changed.