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Sam Ashen Preparing for Beach Season


Sam Ashen

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9 hours ago, Sam Ashen said:

Work went from being very boring to everything blowing up at the same time, just in time for me to go off on vacation.

 

Damn you, Murphy. 

  • Like 1

Level 13 Shape-shifting Warrior Monk

STR:45 | DEX:18 | STA:10 | CON:37 | WIS:37 | CHA:27

The stronger the body the more it obeys, the weaker the body the more it commands. -- Siegmund Klein

Battle Log : MFP : Instagram : Challenges - 1, 23456789101112

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Actually, it turned out to be a very quiet day.

 

Beach Bod Wod, Day 29

 

I did something unthinkable:  I skipped the squats and saved them for another day.

 

Snatch Pull, Snatch, 2 Overhead Squats at 94, 104, 114, 124, 134, 144, 154 pounds and that is where I decided I was done with them

Deficit RDL: 3x10x184 pounds

Unilateral KB Row: 3x20x24 kg

Upright DB Row: 3x12x25 pounds

Farmers Carry: 3 x 80 paces x 65 pounds

Superman: 4x15, super set with

SB Cobra: 4x15

 

I experimented a bit with plate to overhead.

 

Score for Today:

2891 Calories

311 Carbs

119 Fat

161 Protein

 

-3.9 Overall

 

Average Score for Week 26

3201 Calories

301 Carbs

138 Fat

194 Protein

  • Like 2

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

Beach Bod WoD, Day 30

 

I was actually visiting Miss Broki's coach!  We had some interesting discussions.  He remembered that I was asking questions about 30-minute metcon and I explained my frustrations and asked for advice on how to hate it less.  He had some very interesting and wise words for me.

 

If you are not going to be a competitive cross fitter, then who cares?  It's just cardio.  You get your heart rate up for 30 minutes.  It does not matter how many rounds you actually get through.

 

If you are going to be a competitive cross fitter, then you can break the movement down into chunks and learn to manage your pace.

 

He was also eating a breakfast sandwich from McDonald's and their orange juice and snacking on M&M's.  Of course I had a diet question for him and his answer to that was also very interesting.

 

Saturday is my day to eat how I want.  I work hard all day and all week, so I am going to eat how I want.  I work out so that I can eat like an asshole.

 

This man is a role model! :D

 

His WoD was in honor of the Fourth of July!

 

7 rounds of:

4 x 185 pound front-squats, starting from the ground

17 ring rows

 

76 KB swings, which I broke down into 4 sets of 19

241 jump rope, which I could not break down, so stopped whenever I tripped, or at some mile stone.

 

No surprise I correctly noted that 241 is a prime number, so there is no easy set-rep scheme to get 241.  Of course, this is very obvious.

2's are out because 241 is an odd number.

3's are out because the digits add up to 7.

5's are out because the last digit is 1.

7's are out because 35 x 7 is 245, 4 more than 241.

11's are out because the alternating sum of the digits, 2 - 4 + 1 = -1.

13's are out because 20 x 13 = 260 is 19 more than 241.

17's are out because the square of 17 is 289, more than 241 and I am done checking.

 

I'm allowed to be a Math Nerd on Nerd Fitness, right?

 

No I am not changing my name to Sam Mathin'

 

Score for Today:

3564 Calories

390 Carbs

143 Fat

167 Protein

 

+4.2 Overall

 

Early tomorrow morning I am on a plane and on vacation.  I might be able to check in every once in a while.

 

Oh yeah.  Pictures.

  • Like 5

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

This time I put up a Battle Log:

 

Sam Ashen Summer Swole Program

  • Like 1

Classless Human Male Warrior - Introduction

Height: 1.77m Weight: 93 kg

Spoiler

 

Current Maxes: (repsxkg)

Squat: 10x122.3, 5x138.2, 3x147; 1x170

Bench Press: 10x79, 5x93, 1x102

Deadlift: 10x152, 5x192, 3x210, 1x229

Overhead Press: 10x52, 5x61, 1x70.3

Current Battle Log: 1707 Sam Ashen Summer Swole Program

2017 Challenges:  1701 1702 1703 1704 1705

Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609  1610 1611 1612

Daily Log:The Daily Grind

Form Check:  Stronglifts Olympic

More FC's:  Pistol Squats

Want to play?  MFPvP

 

 

Link to post

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