chairohkey

Day Fifteen 11/23/15 High Bar Squat: 45x10 135x5 135x5 225x3 315x2 365x1 Belt up 405x1 425x1 445x1 405x3x2 Overhead Press: 45x10 135x5 185x5 185x3 Chin-Ups: BWx5x2 BWx3

Day Thirteen 11/21/15 High Bar Squat: 45x5, 135x5, 225x3, 315x2, 365x1, 405x1 Bench Press: 45x10, 135x5, 185x3, 225x5, 275x5x3 Day Fourteen 11/22/15 High Bar Squat: 135x5, 225x3, 315x2, 365x1, 405x1, Belt up, 455x1, 475x1, 405x3x2 Overhead Press: 135x5, 185x3, 205x1 Chin-Ups: BWx5x4

No more CF, thank God. Day Twelve 11/20/15 High Bar Squat: 135x5, 135x5, 225x5, 275x3, 315x2, 365x1, Belt up, 405x1, 425x1, 435x1, 445x1 Front Squat: 315x2 DB Row: 100sx10x10 each side

Reading fail I didn't notice the part about the ten minute time limit. Yeah that's not gonna happen.

100x10x10 per side in 28:11 That sucked. Strapped up after the third set.

It feels terrible while I'm warming up and it takes me while to get moving properly. Things are stiff and achy but I attribute most of it to me lifting at 5:00 am in the morning. Other than that its been somewhat easy. I work up to 405 my daily minimum and depending on how it felt, the bar speed,my motivational state, etc. determines how far I will push it that day. The benefits I'm seeing are mostly in form efficiency. Your basically greasing the groove every day so singles from the setup to the bounce out of the hole are becoming automatic. With that said I don't think I would recommend SED to most people. One of the reasons I'm doing the challenge is its forcing me to get under the bar. I've been struggling with the motivation to lift recently and I figure this was a good way of compelling myself to find the passion again. Or it might completely back fire and convince me to never lift again. Day Eleven 11/19/15 High Bar Squat: 45x10, 45x5, 135x5, 225x5, 275x3, 315x2, Belt up, 365x1, 405x1, 425x1 Incline Bench: 235x5x3

I need to come around here more often so I don't miss the drama. Straps? Yes or No?

Day Ten 11/18/15 Low Bar Squat: 45x10, 135x5, 225x3, 275x1, 315x2, 365x1, Belt up, 405x1

Day Nine 11/17/15 High Bar Squat: 45x10, 135x5, 225x3, 275x2, 315x2, 365x2, Belt up, 405x1, 435x1, 465x1, 405x3 Chin-Ups: BWx8x3

Day Seven 11/15/2015 High Bar Squat: 45x10, 135x5, 225x3, 275x2, 315x2, 365x1, Belt up, 405x2, 425x1, 460x1, 405x3 Kroc Row: 85sx12, 90sx10x2 Day Eight 11/16/2015 High Bar Squat: 45x5, 135x3, 225x2, 315x2, 365x1, 405x1 Over Head Press: 45x10, 135x10, 165x8, 165x5

Day Six 11/14/15 High Bar Squat: 45x5, 135x10, 225x5, 275x1, 315x1, 365x1, Belt up, 365x1, 405x1, 425x1 Incline Press: 135x5, 225x5x3

But how are you going to see all my mustache and puppy pics? Guess I'll have to start tagging you.

Day Five 11/13/15 High Bar Squat: 45x5, 135x3, 225x2, 315x1, 365x1, Belt up, 405x1, 425x1, 435x1, 455x1, 405x3 Hammer Strength Pull-Down: 180x12, 230x10x2

Day Four 11/12/15 Bench Press:45x5, 135x5, 185x5, 225x3, 275x3x3 Paused Squat (3 sec): 45x10, 135x3, 225x2, 315x1, Belt up, 365x1, 405x1

Day Three 11/11/15 Low Bar Squat: 45x5, 135x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, Belt up, 425x1, 455x1, 405x3 Had the day off and a little too much wine last night so I decided to just squat and leave.

So I'm basically doing a squat everyday challenge. What is that you might ask? Well its exactly as it sounds. Go to the gym. Get under the bar. Squat. Repeat the next day. The goal is to take at a minimum 400 lb for a ride every day for 40 days straight. Why? Because I want to. Day One 11/9/15 High Bar Squat: 45x20, 135x5, 185x5, 225x3, 285x3, 315x2, 365x1, Belt up, 405x1 (Fast), 425x1 (Smooth), 405x1 Over head Press: 45x20, 95x5, 135x5, 185x3, 205x3, 185x3x3 Day Two 11/10/15 High Bar Squat: 45x20, 135x5, 185x5, 225x3, 285x3, 315x2, 365x1, Belt up, 405x1 (EZ), 425x1 (Smooth), 445x1 (Slow), 405x1, 365x3 Barbell Row: 135x10, 185x8x3 Hang Clean: 135x3x8

Here to creep and stalk.

Careful Flex. Bad mouthing Mehdi and Rip, the Gods of Newb Gainz, is a bannable offense.

SS IS BACK!

Damn interwebs.

Fail a squat? I don't know what that means.

There is only one Crossfit Jesus and I am not him.

I really think so but everything is so varied its hard to tell some times. A lot of things end up being a skill or muscle endurance issue rather than cardio. Like this morning the 100 *pullups killed my arms and grip. I was smoked after the 50 rep mark. I probably spent as much time getting thru that one movement as the the three others combined.

Did a CF total yesterday, so no bench. Male, 33 yo BW - 107.5 kg / 237 lb Squat - 215.5 kg / 475 lb Press - 102 kg / 225 lb Deadlift - 238 kg / 525 lb Total - 555.5 kg / 1225 lb Wilks - 329.39

I've got some updating to do. First off my CF box is starting their Fall Fitness challenge this Friday. Basically its a weight loss thing but they are also testing fitness progress. As such they are running some baseline workouts through out this week that we will do again at the end of the challenge to measure progress. 10/12/15 21-15-9 reps for time of:overhead squats, 95#burpees (lateral over bar)Time - 8:48 For time:300m row100m sled push, 145#200m runTime - 3:08 10/13/15Find 1 Rep Max Back Squat - 475Find 1 Rep Max Shoulder Press - 225Find 1 Rep Max Deadlift - 525Total - 1,225 10/14/15For time:100 pullups w/ blue band100 pushups100 situps100 air squatsTime - ? I was too smoked to remember. I'll update later.