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01-04-2006, 06:44 AM
12/29/05 Thursday - Crossfit

Barbara = 20chins, 30 pushups, 40 situps, 50 squats for 5 rounds, timed.

I did some searching on the crossfit website and noticed that most who did Barbara took 3 minute breaked between rounds, so this is what i did:

20chins, 30 pushups, 40 situps, 50 squats; 7:25

3min break

10 chins, 15 pushups, 20 situps, 25 squats; 4:10

3min break

10 chins, 15 pushups, 20 situps, 25 squats; 6:02

3min break

10 chins, 15 pushups, 20 situps, 25 squats; 5:34

3min break

10 chins, 15 pushups, 20 situps, 25 squats; 6:33

So as you can see after the first round i cut everything in half for the next four rounds. It still kicked my ass pretty hard. The chins bacame singles for the most part, I even had to break up the pushups/situps/squats. I have a long way to go.

New Years was pretty uneventful. Drank a little, spent time with the gal and some friends. Was pretty low key.

I did some burpees last night since i was feeling pretty lazy from the long weekend.

I plan on doing crossfit this week, so we will see what the WOD is and take it from there.

Clifford Gillmore
01-04-2006, 06:46 AM
I think I'll have to give barbara a run! Some of theses Crossfit things look cool, but then there is Linda... Thats pure evil.

01-04-2006, 07:16 AM
You know, looking at these workouts on paper really doesn't do them justice ... then you try it and BAM! you get an ass whooping. Awesome work Eric!!

risk: Linda is one hell of a workout, no doubt, but you can scale the weights to your ability.

01-04-2006, 09:04 AM
Great work man. Just completing some of these WODs are more than some can hope to do. Great job. Before long you'll be setting records left and right.

01-05-2006, 07:09 AM
Risk - You should def give them a shot, they are very humbling.

Tony - Yeap, Linda was an ass whoopin for sure. Thanks bro.

Chubs - Thanks man.

1/4/06 Wednesday - Crossfit - Linda

LINDA = 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 Ĺ body weight
Bench press: body weight
Clean: ĺ body weight

Set up three bars and storm through for time.

EDIT: I only used 75% of the weight Rxd above...

DL: 235 / BP: 155 / Clean: 115

Time: 43:10


It was pretty tough. My lower back got pretty tight with all the DL reps. My wind was an issue as well. My first time doing cleans so I am not sure how they looked as far as form goes, though i think those and BP could have been a few lbs heavier. Overall, my conditioning, or lack there of, was the thing that held me back the most. Inbetween my 6th/5th reps set my head was pounding and i was panting like a dog in heat. Fun stuff.

01-05-2006, 07:17 AM
Nice work bro!!

01-05-2006, 05:34 PM
Another crossfit junkie, eh? Who's next..... :p

01-05-2006, 08:56 PM
Nice job slappin Linda around. I'll probably give her a tackle after the tournament.

Clifford Gillmore
01-06-2006, 04:32 AM
Good solid time on Linda! 75% of the rxd looks like a good idea to me.

01-06-2006, 11:51 AM
Nice workouts Eric. So when are you getting back to the regular stuff?

01-11-2006, 12:10 PM
Tony - thanks bro.

Justin - You should give it a try. Do you still want to play ball at some point?

Chubs - Linda was fun, but man oh man my lower back was soo ****ing sore up until Sunday!!

Risk - Thanks bro. Using 75% of the Rx for the deads was good, I could have went up on the bench and slightly more with the cleans.

Tim - Thanks bro. I am not sure if i will go back to the regular stuff for a while. I would like to commit fully to this (3on 1off) and see if i can increase overall fitness and cut down a few lbs.

1/5/06 Thursday - Crossfit

The WOD that was Rx (that i planned on following) called for one round tabata squats followed by as many muscle ups as you can do in 4 minutes. But since i didnt have a damn timer i just did squats in sets of 20 for four minutes straight and kept track of my total. Then I followed that up with 5chins/10 pushups = muscleup for as many in four minutes....

Sqauts = 106 in 4:00
Chins/Pushups = 5/10, 5/10, 5/10, 5/10 - 4sets in 4:00

Rest 7 minutes

Squats = 89 in 3:10
Chins/Pushups = 5/10 5/10 - 2 sets in 2:30

Some fukhead kept on walking over to the cable machines that are on each side of the chinup bar and insisted on doing cable flyes while i was doing my pushups under the bar. By the time he was done my 4 minutes were up so that is why the time is only 2:30.

Note to self - get a ****ing stop watch.

1/8/06 Sunday

Did some burpees. 4sets of 15.

1/10/06 Tuesday - Crossfit, Push Jerks

170x1 - didnt hold it up long though
170x1 - much better.

These are harder than i expected. My hips dont get low enough into the front squat after the initial push. I need to 'catch' the weight lower and ft squat it up so i can get more weight up.

Clifford Gillmore
01-12-2006, 04:48 AM
You couldn't just explain to the dik that you were doing an intesive cardio that involved fast supersetting the chins/push ups? If not, thumpy thumpy :D

Good workouts all round big guy!

01-12-2006, 06:23 AM
Good stuff Eric! Looking forward to hear how you did with the run/cleans. When you're going for time, try to do all your exercises in the same area and just let people know you need that area for X amount of time. Most people are pretty good about it.

01-12-2006, 07:15 AM
Risk - I guess I am too nice of a guy haha.

Tony - Thanks dude. I try to do them in the same area, if my gym layout wasnt so ****ed up then it would be much easier. Oh well.

1/11/06 Wednesday - Crossfit 060106

45xmany - warm up
135x5 - warm up
155x1 - warm up

For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps

Time: 27:15

I was pretty disapointed with this time. A few reasons why I suck, along with some venting: My lower back got pretty tight during the run, i seriously almost had to stop just before the 800m mark. Sad but true. My endurance sucks. I had to go from the second floor, where all the cardio equipment is, to the first floor in order to use the free weights, so that added a few. Next time I should set up 3 bars so i dont have to unload/load the plates. After my second set of cleans a guy said "you are the only one that i have seen do cleans here" then he started to chat a bit, i told him i had to finish up the circuit and walked off. Regardless of all the crap I mentioned above, under perfect conditions (treadmill next to free weights, etc.), I would still have been 20+ minutes.

One good thing is that my form with the cleans wasnt that bad. Going in I thought the 155 would be a bitch, but it wasnt that bad at all. Oh, and after I was done I felt pretty damn good.

Clifford Gillmore
01-12-2006, 07:26 AM
Solid crossfit once again! The three bars seems like a good idea, I may give 060106 a go later this week.

01-12-2006, 10:52 AM
Any idea why your lower back got tight during the run? Your time is still pretty good considering you used the rx'd weight. By the time this rolls around again, you'll set an easy PR.

Oh, when I setup for this, I dragged a floor matt to the treadmills/rower and setup a bar there. Jodi would switch the plates while I was rowing, but using 3 bars would also be a good idea. Or put the following plates on each side in this order: 10, 10, 5, 10, 10, 10. After each set, strip off 2 plates from each side.

01-12-2006, 11:02 AM
Risk - Thanks, let us know how you do.

Tony - It may be due to me sitting at a desk all day, lack of core strength? I am not sure. Plus I havent jogged/ran for (longer than a few 100 yards) in a long time. Football is really short bursts and more so when you are the QB. When I did cardio before it was usually on the crosstrainer/elliptical. From now on I will stick with running outside or the treadmill if i do any cardio.

Yeah i thought of using smaller plates, after i was done haha. Next time that would be the way to go. I wish the gym had at least one Oly bar and some plates up stairs, where the cardio stuff is, that would make things better. When i did fran i had to take a bar in the other room where the cable machine/chin bar is located. Like i said, the setup is messed up, though they try to make the best out of the layout they have with the building, it could be setup a little better.

01-17-2006, 07:30 AM
1/12/06 Thursday - Crossfit kinda

Today I was suppose to do some weighted chins, followed by strict chins, and end with kipping chins, but since i cant do any kipping chins i figures it would be fun to just get 50 reps for time.

Chins - 50reps
Time - 12:00 on the nose.

I think I got 12-13 on my first set, if so that would be a recent PB for me. There was a lot of singles towards the end.

EDIT - Forgot to add that I ran .92 miles in 11:00 (this includes warm up and cool down)

1/16/05 Monday

75 Burpees for time

Time - 11:50

I wasnt happy with this. After the first 30 i was pretty dead: gasping for air, throat was getting sore, shoulders were tired, etc. The first 50 were done in 7 minutes.

Saturday I did some squatting and also tried some overhead squats. Those are damn tough, but i think they will be fun to learn and get stronger at. So I plan on doing some reps with a stick each day.

Clifford Gillmore
01-17-2006, 08:11 AM
Hah, I never did get around to giving it a go. Solid looking crossfit style workout man, goals changed a little?

01-17-2006, 08:19 AM
Risk - the goals have chaged a bit. Its pretty basic now - get healthier and in better physical condition. I actually think I will gain some strength as well, my core seems to be pretty weak and CF seems to be working that are nicely.

01-17-2006, 08:42 AM
Nice work bro!! Burpees are a killer!!

01-18-2006, 06:48 AM
Thanks Tony.

1/17/05 Tuesday - Crossfit

Workout number: 060109
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Weight = ~212lbs
5/10/15 x 9 rounds plus 5 chins

I really wanted to get over 10 rounds, but cardiovascular and muscular endurance both got to me this time. I was actually having a hard time getting all the pushups in one set my chest was almost cramping. I bet it has something to do with the burpees last night. I think my chins are getting better, as in i am gaining a little endurance. In the end, it was a bit of muscular fatigue and lack of cardiovascular endurance that killed me!!

01-18-2006, 06:53 AM
Nice work bro! I did Barbara last night ... I have no clue why you wanted to try her first! ****ing killed me!!

01-18-2006, 06:58 AM
Thanks man. I think I actually started off with Fran. Barbara is a killer too, and I didnt do her as Rxd! So far I have come to the conclusion that the girls will kill me, such is life.

01-19-2006, 07:39 AM
1/18/06 Wednesday - Crossfit

Workout number: 060110

Hang power clean 3-2-2-2-1-1-1-1-1 reps

135x1 failed second rep
95x3 - easy
115x2 - easy
125x2 - easy
135x1 - messy


warmup at 3.2mph

run at 9.7mph
walk at 3.0mph

cooldown at 3.0mph

calories burned = 109
distance = 1.0miles
time = 12 minutes

I was VERY unhappy about the power hang cleans. Going in I was thinking I would get 185, eventhough this is my first shot at them. My form totally sucks ass. I am pretty much doing a cuban rotation/clean hybrid instead of a power hang clean. I am not sure how to correct my form, but i do think that some front squats would help me get more comfortable with having the bar in that position.

The cardio wasnt bad. I averaged at about 5mph, i could have pushed myself more but i think Anthonys shin splint problem is rubbing off on me, bastard.

01-19-2006, 07:43 AM
Quit whining, 135 is very good for your first time. Cleans humbled me as well. They are harder than they look, especially when you're still working on form. Run looks good ... I don't think I've had the treadmill up to 9.7mph ... I think I'd fly right off the back!

01-19-2006, 08:40 AM
They humbled me for sure. I guess i should have realized that a hang clean would be much more difficult than just a clean.

Running at 9.7mph took a bit of getting used to, sometimes i would outrun the treadmill, then i wouldnt run fast enough, so it took me a few intervals to get my rhythm down.

01-19-2006, 09:45 AM
I never understand the terminology behind "power clean", "hang clean" "hanging power clean." Anytime of done cleans I go from the floor. What's the difference between those three, and which one did you do?

01-19-2006, 09:49 AM
Okay, I'm not an expert, so I could be wrong ... here goes:

power clean: start from floor, but less drop when getting under the bar

hang clean: start standing, full drop

hanging power clean: start standing, less drop

01-19-2006, 09:52 AM
thanks tony, sounds good to me. just to add...

clean: start from the floor, full drop (bottom of a front squat)

Chubs - Check out the videos on THIS (http://www.crossfit.com/cf-info/excercise.html) link. They have all the ones you just listed.

01-19-2006, 10:11 AM
Gracias guys. Nice hanging cleans by the way Eric. I think I'm going to do the 32221111 Power Clean CF today. We'll see how it goes.

01-19-2006, 10:16 AM
Sweet. Do those and then the next time do them from a hang, i didnt realize how much the momentum of the pull from the floor would increase the weight used.

01-19-2006, 04:24 PM
Looking good with this crossfit stuff bro. Nice work.

01-20-2006, 08:37 AM
Looking good with this crossfit stuff bro. Nice work.


01-20-2006, 12:40 PM
Did the cleans like you yesterday. I def. lost strength not coming from the floor.

01-24-2006, 08:57 AM
Justin - Thanks man. You should try some on your off days. Its great conditioning.

Mik - Thanks bro

Chubs - It is very different from a hang compared to from the floor. It seems like a very simple movement but i think it is more technical than squatting.

1/19/06 Thursday - This n That

Today I was suppose to play wallyball with some guys from work but only one other guy showed up so I just did the following:

Ft Squats
45*5*5sets - just warming up and practicing form.

45*10 - no push
95*5 - no push
135*6 - pp
145*3 - pp
155*2 - pp
165*1 - pp - easy.

Practiced some overhead squatting technique.

Treadmill Intervals

WU at 3.0mph
Run at 10mph - no set time
Walk at 3mph - no set time

Total Time: 12:00
Distance: 1.03miles
Cals: 114

1/23/06 Monday - Crossfit

WOD #:060113

Back Squat 1-1-1-1-1-1-1 reps.

285*1 - PR, previous best was 275*2
305*1 - PR!!

My depth was great on all the sets, not ATF but a few inches below parallel. On the 305 set I think my form was off a bit as it felt like my back started to round, it still went up pretty fast though; no sticking point. I was just going to go for 295 but 305 sounds much better thats why i had the bigger jump in weight to the last set. I am sure I could have muscled up 315 but I didnt want to take the chance with my back rounding. Overall I was pleased.

01-24-2006, 09:00 AM
Awesome workout man congrats on the 305! 315 is definitelly yours next heavy squat session.

01-24-2006, 09:03 AM
Awesome workout man congrats on the 305! 315 is definitelly yours next heavy squat session.


Nice work Eric.

01-24-2006, 09:09 AM
Whooooo! That's a 30lbs PR! You've been eating your wheaties!!!

01-24-2006, 09:14 AM
Whooooo! That's a 30lbs PR! You've been eating your wheaties!!!

The wheaties must be testorrific! ;)

01-24-2006, 09:16 AM
Damn man, awesome squatting. Glad to see everything moving on up. Your OHPP was impressive as well.

01-24-2006, 09:17 AM
Kev - Thanks man. I am looking forward to having 3PPS! (signature is fixed!)

Mik - Thanks. I wish!!!

Anthony - Thanks bro. I think I have had it in me just not confident enough to try it. I always had this fear of failing a rep with the squat. My confidence was up yesterday so I gave it a shot, the worst that could of happened is having to dump the bar on the pins. I loved how I warmed up as well. I made small jumps in weight, but i wasnt even close to being physically tired as I worked my way up.

Chubs - Thanks. The pushpress felt much better than the last time. My balance improved so that helped at full extension.

01-24-2006, 11:46 AM
You're going to own 315 lbs in no time. Good work mate.

01-25-2006, 06:12 AM
Looking good eric :)

barbara sounds like alot of work! Crossfit seems to be taking off big time, its like the new buzzword for the 06. How are you finding it? fitness improving any yet?

Will be interested to see how you get on :)

01-25-2006, 06:18 AM
Superb progress mate!

01-25-2006, 07:00 AM
Timmay - Thanks man. I wanted to get the 315 right then but I didnt want to chance it with my form slightly off on the 305. It went up strong though.

Andy - Barb was a bitch haha, it ranks right up there with Linda and Fran. So far I am enjoying the workouts a lot. My PPL split was getting to me, it was too routine, so i think this gave me a kick in the ass that I needed. I like how they mix up heavy lifting days with some muscular endurance and then throw some full blown cardiovascular endurance in there. It keeps you on your toes as far as what to expect. I think I have noticed some slight improvement in my conditioning, though I havent been doing the 3on 1off that they follow (this is why my WOD doesnt match the site). That is one thing I need to focus on is getting more sessions in per week if i really want to see some changes. Currently I am only getting about 3/wk.

Franco - Thanks man. Thanks for stopping in, we will have to catch up on MSN sometime.

1/24/06 Tuesday - Crossfit

WOD#: 060114

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

I subbed Sumo Deadlift High Pulls (50es/500m) for the row. Both exercises I used a 20lb bar.

Total Time: 10:27

I was planning on following the WOD as Rx but I went with Becky to check a car out that she has her eyes on, so i was unable to get to the gym. After I got home I was feeling lazy so I went to the basement and noticed that my brother had left a 20lb bar aside from the set he took to his house. I figured using the bar would be better than sitting on my ass and watching TV. Anyways, this WOD wasnt bad, i think i did decent, I cant imagine myself holding good form using 75lbs with the snatch though.

01-25-2006, 10:54 AM
Congrats on working with what you had! That's a step in the right direction bro. Always improvise. Time looks good too! How many high pulls did you sub for rows?

01-25-2006, 11:07 AM
Thanks Tony.

****, forgot to mention the number of reps for the high pulls. I did 50ea/500m (corrected above).

01-25-2006, 11:21 AM
Timmay - Thanks man. I wanted to get the 315 right then but I didnt want to chance it with my form slightly off on the 305. It went up strong though.That's the best way to do it. There are a number of lifts that people could probably add a few lbs to their PR if they let their form slip, but that only opens a person up for serious injury. Way to play is safe and smart. It will be much more gratifying too, when you pump it out with good form.

01-25-2006, 11:53 AM
That's the best way to do it. There are a number of lifts that people could probably add a few lbs to their PR if they let their form slip, but that only opens a person up for serious injury. Way to play is safe and smart. It will be much more gratifying too, when you pump it out with good form.

I agree, like bouncing the bar off your chest while benching!

My depth was great, but it kinda felt like my back was starting to round a bit so i didnt want to chance it.

01-25-2006, 03:10 PM
Nice job on the 305 squat man, and a few inches below parallel is closer to ATF than parallel---superb job. :thumbup:

01-26-2006, 07:10 AM
\/ - Thanks a lot bro.

Last night was the first night at my new second job. I was recently hired to be the Open Gym Director for the Recreation Department in my home town. So each Wednesday and Thursday night I will supervise activities during the open gym session, which goes from 6pm to 10pm. It will be a nice change of pace from my boring day job. I figured this would be a decent second job and may open some opportunities for me down the road. Interacting with the kids will help me decide if I want to go through with the career change that I have been thinking about for a while now: ditching the civil engineering gig and going into teaching/education. :study:

I am going to try and not let this interfere with my training. Wednesday and Thursday will be my off days and hopefully the remaining 5 days I will have some sort of CF style workout in there.

01-26-2006, 07:19 AM
So how did it go? What did the kids do? Fran?

01-26-2006, 08:36 AM
Haha. Well the gym is actually a basketball gym. Yesterdays first session was family night so the parents and kids were on their own playing ball and what not. The second session is 18+, they had a few games of full court bball. I kept score and broke up a couple of arguments!

So its basically 4 hours of basketball. Not much to organize, mostly supervision.

01-26-2006, 09:04 AM
Ahh, cool. You could get in some GPP sessions while they play. I mean, I assume you don't play bball since you're only 5'9 (sorry we don't round up bro).


01-26-2006, 09:07 AM
I KNOW Ant isn't picking on anybody about height....

01-26-2006, 09:21 AM
Tony - Funny kid. I am not sure how much time I would have to do some GPP. When the younger crowd is there the gym is packed full of kids and I have to make sure they are not getting into trouble and what not! You are just jealous because you are still only 5'4 when you round up.

01-26-2006, 09:25 AM
Yeah, but I'm pure sex appeal.

01-26-2006, 09:27 AM
Yea, pure sex appeal to all the other midgets up and down the yellow brick road.

01-26-2006, 09:37 AM
I wouldn't really say your sister is a midget ... ?

01-26-2006, 09:51 AM
There's something me and Jodi need to tell you Ant......

01-26-2006, 10:05 AM
There's something me and J***** can't tell you Andi .... but I'm sure you will find out in ~9 months.

01-26-2006, 10:09 AM
I'm just sorry that when the kid comes out, he'll already be bigger than you...

01-26-2006, 10:16 AM
He'll probably have a full moustache too.....................................

01-26-2006, 10:22 AM
Hahaha, if we keep this up, Eric's not gonna have a journal left to write in. Hey I'm gonna go do that Crossfit we talked about in a little while...have you done that particular one yet? What time ya get on it?

01-26-2006, 10:26 AM
The Row/pushup/squat? No, I haven't done one like that. I'm doing "Lynne" tonight.

01-26-2006, 12:20 PM
Haha. Keep it up guys, I love seeing my journal post count go up! People might actually think there is something interesting/useful to read.

Chubs - the session you have planned tonight sounds pretty good. Pretty much includes your entire body, even your heart/lungs! Anxious to see how it goes, though i probably wont be able to check it out till Monday since I dont have online at home :(

01-26-2006, 02:41 PM
Bump for another post.

01-30-2006, 07:14 AM
1/27/06 Friday - Crossfit

WOD#: 060115

Four rounds for time of:
Run 400 meters*
30 GHD Hip Extensions (subbed 115lb SLDL)

*First I need to note that I ****ed up the first set of the run. For some reason I wasn't thinking and ran a half of a mile instead of a quarter. That being said I could have shaved 2:30 off of my time. Oh well.

Run 800m
115lb SLDL x 30
Run 400m
115lb SLDL x 30
Run 400m
115lb SLDL x 30
Run 400m
115lb SLDL x 30

Time: 34:00

This was a pretty good workout. Its Monday and my hamstrings are killing me. I wonder if ETS would help me from being so sore? I think my conditioning is getting slightly better, I also think that shinsplits are hampering me from going all out with the running for a decent peroid of time.

I took a walk on Sunday. That is all.

Clifford Gillmore
01-30-2006, 07:58 AM
Looks like the ol' heart is getting a good workout nowadays man! That workout looks absurd.

01-30-2006, 12:51 PM
Man, that looks intense. I had to take two breaks reading it. :)

01-30-2006, 12:57 PM
Ouch, that looks brutal. Did you see yesterday's? We are doing that today ... :(

ETS would definitely help.

01-30-2006, 01:22 PM
Risk - That is the idea! I actually didnt feel as winding as i thought i would be so i think this is good. Though they could mean i wasnt pushing myself enough.

Mik - Haha, give it a shot!

Tony - I saw that, that is going to be very intense. I cant imagine ending with burpees after all of that. I am really anxious to see how you do. I think it would take me ~80 minutes, so it will take you ~35. 35 would be an elite time imho.

I have some ETS at home. I will have to start using it again i guess. Though it adds up.

01-31-2006, 06:55 AM
1/30/06 Monday - WallyBall

Played wallyball for 2 hours. It was nice to loosen up the legs since they are still stiff from SLDLs on Friday!


so it will take you ~35

I was slightly off ;)

01-31-2006, 08:16 AM
Damn! fridays crossfit looks tough as!

I feel your pain on the shin splints, for me it was a matter of starting from scratch, i did a few things which included:

* Icing after sessions and throughout the day

* Streching and strengthening tibialis anterior e.g. reversal of a calve raise, a toe raise.

*easing off the calve work, but making sure i stretched them daily

I also reduced my volume of running, did some incline treadmill walking and soon enough it corrected. I dont know about ETS, but get some omega 3's in your diet i.e. fish, olive or flax oil and that seems to help with the inflamation.

hope it clears soon eric :)

ps have you got any pics around? wouldnt mind seeing your tats in bigger pics. The back avatar looks awsome :)

02-01-2006, 06:43 AM
Andy - Thanks for the help with the shin splints, they are not that bad now though. I think it has a lot to do with me landing too much on my heel.

I found some pics that i have posted a while back along with a blurp about the tats. The back pic is an old one and is not of what is on my back now, I had a few more hours of work added to it (more shading in the flames and a little figure added to the maze).

native american start - on forearm (http://www.wannabebigforums.com/attachment.php?attachmentid=11159)
maze & flames (http://www.wannabebigforums.com/attachment.php?attachmentid=13229)

The first one is a native american star, it is on my forearm.

The maze itself is a native american symbol (big part of my heritage) called "Life's Choices" or "The Man in the Maze". Its meaning: "It is significant of life's cycles and eternal motion and also of the choices we are always confronted with. Correct choices lead us to harmony with all things, no matter how long & hard the road can get." Originally created as an illustration of an emergence story by the Tohono o'odham or Papago Indians of the Central Valley in Arizona. The little man is named "U'ki'ut'l" in their language.

Look at it carefully and you will notice my initials, ESG, are part of the flames. I wanted them to be subtle. Can you see them, they are pretty large?

02-01-2006, 06:49 AM
The links to your pics are mucked up, bro.

02-01-2006, 06:51 AM
1/31/06 Tuesday - Crossfit

WOD#: 060118, "Elizabeth":

21-15-9 reps of:
Clean 135 pounds
Ring dips (I subbed 2x pushups)
For Time

cleans 45x5, 95x3, 95x2, 135x2

clean 135x21
pushups x42
clean 135x15
pushups x30
clean 135x9
pushups x18

Time: 15:05

The cleans were pretty nice at first. My form sucked after a while though and turned mostly into a power clean. The pushups even gave me some problems, due lack of muscular endurance. I think my tris are mostly to blame. It was a good short workout though, i was sweating like a pig and gasping for air!

Clifford Gillmore
02-01-2006, 06:54 AM
Nice work on the Xfit workout. Next time are you going to try the 5 chins/5 Dips = 1 Muscle up?

02-01-2006, 06:58 AM
Tony - Fixed, thanks!

Risk - The WOD called for ring dips. The proper sub is to do 3x bar dips but dips kill my shoulders so that is why i did the pushups. Thanks for the props.

02-01-2006, 06:59 AM
That's a kick ass time, I hate you.

02-01-2006, 07:39 AM
That's an awesome time on the CF bro. Great freakin job. Keep that **** up.

02-01-2006, 08:09 AM
Most excellent work man. That must've kicked your ass.

02-01-2006, 10:55 AM
1/31/06 Tuesday - Crossfit

WOD#: 060118, "Elizabeth":

21-15-9 reps of:
Clean 135 pounds
Ring dips (I subbed 2x pushups)
For Time

cleans 45x5, 95x3, 95x2, 135x2

clean 135x21
pushups x42
clean 135x15
pushups x30
clean 135x9
pushups x18

Time: 15:05Pfft, I could beat that with one arm tied behind my back. :D

Nice time Eric.

02-02-2006, 06:46 AM
Tony - Thanks, and after reading your journal for the past few years, the feeling is mutual.

Chubs - Thanks man. I think I am starting to see some slight changes in my conditioning so I will def keep it up!

Mik - It sure did, my traps are still on fire! Thanks.

Tim - One armed BB cleans would be sweet ;) thanks bro.

2/1/06 Wednesday - Rest Day

Had to work at the Rec today so no gym time. Was a pretty mellow and enjoyable night.

02-06-2006, 07:20 AM
2/4/06 Saturday - CrossFit

WOD#: 060121 - Deadlift Max

I was suppose to do this Friday but things didnt work out as planned so I went to my GFs gym and decided to give it a go.

WU: Samson stretch, BW squats, jumping jacks

225*3 - Reset after each rep
315*2 - Reset after each rep
410*1 - PR!!
415*1 - PR!!

Warmed up for a few min at 3.0mph, then did intervals at 10mph/3mph for ~30sec/60sec.

Total Time (including WU & CD): 13:00
Total Cals: 119
Total Distance: 1.03miles

Overall I was pretty pleased and somewhat suprised that I got a 10lb PR with the deads. Last Feb is when I got 405 and I remember trying to pull 405 and 410 a few times since then but was never able to get it. Today was different though. The 410 felt nice and strong so I decided to jump up tp 415. I wasnt as pumped up for the 415 so I started to thik that i wouldnt get it off the floor, but slowly it pulled it up! It has been a while since I DLd conv. so I was pleased.

Cardio/HIIT wasnt so bad. I tried to make my stride a bit shorter and concentrate on keeping my knees sligltly bent. I was still landing on my heels a lot so that didnt help the shins, but my knee didnt have that slight ache like it did before.

Clifford Gillmore
02-06-2006, 07:31 AM
Excellent work on the PR man! I'm inspired for the next time I max effort my deads.

02-06-2006, 07:41 AM
Awesome job on pulling 415!! :thumbup:

02-06-2006, 08:03 AM
wtf is a samson stretch?!

Awsome Pr on the deadlifts, getting over 400lbs is tough, i think its almost easier getting to 500lbs, maybe its me though.

The tattoos are tite as hell, love them The lettering is really subtle, if you havent of said anything i wouldnt of had a clue. But i can definately make them out :)

That back is looking pretty damn large aswell, you'll have to extend the tattoo soon enough.

I did some intervals out on the soccer field yesterday **** me im sore 2day! glutes and quads feel like a sledgehammer has beat down on me!

Good stuff big guy

02-06-2006, 08:06 AM
Grtas on the PR eric! Very strong and not bad for a crossfit junkie. ;)

02-06-2006, 09:15 AM
Risk - thanks man, good luck with them!!

\/ - Thanks

Big-Andy - A samson stretch is also know as a warrior lunge stretch. It looks just like this except i interlock my hands while they are overhead, with the palms facing the ceiling.

I pulled 405 about a year ago and since then i had a few tried getting over that and didnt get it off the ground, today I felt good and was pleased.

Thanks for the comments about the tats. I have a few more ideas that are brewing.

Intervals rock, they sure kick your ass though! Nice.

Mik - haha, thanks man.

02-06-2006, 09:22 AM
HELL yah eric, awesome PR's on the deadlift!

02-06-2006, 10:31 PM
Nice job on those PR's! I covet your DL's!

I dig the crossfit..I can power clean or clean 135 MAYBE 10 times straight..not 21

02-06-2006, 10:46 PM
Nice job on the PRs!! I like the samson stretch... Do you say "Superstarrr!" when you do it?

02-07-2006, 06:57 AM
Kevin - Thanks man, I was pretty pumped.

mrelwooddowd - Thanks. Crossfit is pretty fun, keeps me guessing and made me realize how out of shape I am! Power cleans are a great movement, my reps are very slopping though as I am still learning how to do them. I think the 21reps with 135 was broken into 1or2 sets.

Sensei - HAHA, already look at me funny when I do them. I am not sure if its just me or the stretch though.

2/6/05 Monday - Crossfit

WOD: "Fran"

Sets of 21/15/9, for time of:
95lb Thrusters

Time: 15:05

Lat time I did Fran on 12/27/05 I had a time of 23:05, so this is 8 minutes faster than the last time. While I was doing Fran I thought my time was going to be slower as it seemed like I was taking forever. I am still dissapointed with my endurance with my chins and the pushpress part of the thruster. All the sets of my chins were broken as well as the thrusters. I am happy with my time as I was able to push through it without feeling like death, my wind was much better as I wasnt gasping for air for 15 minutes afterwards. So eventhough I felt like I sucked out again I guess I did pretty well if it was 8min faster!

02-07-2006, 08:33 AM
Gah, more crossfit

Clifford Gillmore
02-07-2006, 08:36 AM
Excellent work on Fran. 8 minutes is almost a lifetime.

02-07-2006, 09:37 AM
8 minutes is almost a lifetime.

Pfft! I can last wayyyyy more than 8 minutes.

Oh, you mean crossfit...................

02-07-2006, 10:07 AM
Hell yea bro! Awesome work on the Fran. I guess I'm going to have to def. step it up. Great job.

02-08-2006, 06:55 AM
Kevin - Yeah I know more crossfit. It seems to be getting my out of shape ass headed in the right direction though.

Risk - Thanks man. I was pretty pleased with my time.

Mik - Haha, thank the maker for "climax control".

Chubs - Thanks bro. I am still a ways off but I feel as though I am making some progress.

2/7/06 Tuesday - CrossFit

WOD: 10k run

What a ****ty night in the gym. I had planned on getting in 10k on the treadmill but knew going in that I havenít run a long distance ever in my life, so this could be a problem. After I had warmed up for 2 min at 3mph I bumped it up to 5.5mph. After about 8 minutes my right shin/foot/ankle (lingering problem, hard to describe) was bothering me a lot along with my calves and quads. My calves were burning like a bitch and my quads felt like they were starting to cramp. I went back down to 3mph but the calves never stopped burning. So I just stopped there. I tried to find the rowers but apparently they have been removed from the gym, hopefully its not permanent. So I settled for riding the bike for another 17 minutes or so. I cannot remember my exact totals as my log is not with me right now but I am pretty sure I got 0.6 miles on the treadmill and another 4.4-4.8miles on the bike.

So as you can see I was pretty disappointed. It is obvious my body is not used to running, and my recovery still seems to suck since the calves didnít stop burning until I sat down. It is weird that I can do intervals at 10mph for 30-40 seconds/3mph walk for 1min and feel fine, though the calves still burn slightly during the run; at least I actually recover during the walk.

One thing that I was pleased about is that I feel my wind didnít hold me back, I didnít seem to be out of breath at all, just lack of conditioning in my lower body that stopped me.

After all this I decided to do some rotator work.

02-08-2006, 08:04 AM
That's more cardio than I did in '05! :0

02-09-2006, 10:03 AM
Mik - I know how you feel.

No gym last night because I worked at the rec dept. ****ty thing happened though...

As I was watching the 18+ group play a full court game, suddenly one of the guys just dropped to the floor. I had no idea what happened, at first it looked like he was holding his head, so i thought me may have got an elbow to the face or something. So I went over and the bottom part of his leg was twisted the wrong way. The reason he was holding his head was due to the pain he was in from tearing his knee, it didnít look good. Some of the guys around him said it looks like he just dislocated it but I think it was too twisted, im pretty sure he tore it up. We called an ambulance and they brought him to the docs.

02-09-2006, 10:26 AM
Why did you only do 4-5 miles on the bike?

02-09-2006, 10:30 AM
Quads were cramping, seat on the bike sucks so it was bothering my hammys and ass. Mostly from the quads though. The thrusters really did a number to them for some reason, they are still pretty sore today.

02-09-2006, 03:12 PM
I hate bikes with a passion, always feels like i need a fresh set of nuts afterwards!

Persist with the running eric, build it up gradually, maybe go see an orthopedic? get some insoles made?

The basketball injury sounds nasty, poor guy. Hope he alright, when you gona give us a workout big guy? want to see those 100lbs dumbbells benched, give me some motivation :P

02-09-2006, 03:41 PM
Andy - Yeah bro, bikes do suck. I wanted to jump on the rower after but they are MIA at my gym. I will definately keep running, doing the hiit, etc. I might look into the insoles eventually for now i am going to continue to tweak a few things on my running "form" and see where that takes me. Hopefully I think that I just need to get used to it, i mean the hiit really doesnt bother me, so i would think my body would adapt to running a few miles of steady state cardio on the treadmill.

The injury did look pretty bad, the kids brother usually comes to open gym so if he is there tonight I will ask to see how he is.

I dont do any lifting on Wed/Thurs due to my other job at the rec department. I will be hitting the gym on Friday and one of the days this weekend, though I wont be able to post the sessions until Monday when i get back into work.

02-12-2006, 05:23 PM
i know how you feel about the whole running issue man. i had been doing so much running in the usaf that i have aggrivated a chronic pain problem in my left knee. the doctor hasn't let me run since oct 27th. im even having to avoid some leg trainning as well. it sucks.

02-12-2006, 08:41 PM
Nice work bro. Keep it going strong. You guys get nailed with snow this weekend too?

02-13-2006, 10:36 AM
Kart - yeah that does suck. at least i can still do everything else. i just have to break myself in.

Justin - Thanks. They predicted for use to have 8-14" but we only got 4-6" max where i live so that is cool with me. You guys must have got hammered! Sucka!

02-13-2006, 04:01 PM
Nice deadlift PR's Eric! 4 pps has to look pretty nice on the way up.

02-13-2006, 05:36 PM
Alright bro, I wanna see some workouts....

02-14-2006, 07:01 AM
Tim - Thanks man. It does look good, especially with me holding the bar.

Chubs - Here are some lack luster workouts for ya.

2/10/06 Friday

DB Stability Ball Flat Press
35s x 10
60s x 6
80s x 8
80s x 8
80s x 6

HIIT Cardio - Treadmill
10mph sprint ~20-25sec x 3
11mph sprint ~15-20sec x 1
3mph walk intervals

Total Time: 13:00
Distance: 1.0miles
Cals: 112

Friday didnt go as planned. I was planning on walking Becky through some exercise on a routine I threw together for her but after we got to the gym she didnt feel like going over them. So I figured I would try to hit my 100lb DB bench goal. I walk over to the DB rack to find that they only have up to 80s in her gym (PlanetFitness). So I figured I would make them a bit tougher and do them on the stability ball. I must say they went up pretty easy considering its been a while since I did them.

2/13/06 Monday - Crossfit
Cindy:Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

5/10/15 x 10 full rounds +3 chins.

I wasnt pleased with this at all. The first 5 minutes I had done 5 rounds but hit a wall hard. Last time I did them I got 9rounds plus 5 chins so at least I beat that.

02-14-2006, 07:25 AM
At first i was like ahhh Becky must be a new cross fit workout lol!

Thats hardcore pressing on a stability ball, personally i think your insane but thats just me.... u tried squatting on one of those bad boys yet?! :P

Cindy looked good, 10x rounds is nothing to snifff at, thats quite a bit of volume. Its good that you watch to achieve higher though :)

02-14-2006, 08:20 AM
Killer workout man.

02-14-2006, 08:25 AM
The sessions look much better than lack luster to me. The Cindy workout looked good bro, specially since you continue to make improvements. Before long you'll be pumping out 20 rounds like it ain't nothin. Isn't Planet Fitness the one that has the alarm that goes off if you drop weights or something? I think there was a post about it in off topic area.

02-14-2006, 11:13 AM
Tim - Thanks man. It does look good, especially with me holding the bar.Yeah. I remember the feeling of hitting 315 lbs. I held the lockout for about 3 seconds just looking with a big old grin on my face. I got a few looks from everybody in the gym too. Not that 315 lbs is a TON of weight, but nobody else does deads around here. So it looked good.

02-15-2006, 06:46 AM
Silverback - Sometimes Becky is like a CF workout!! Pressing on the stability ball helped my shoulders get back to feeling close to 100%, never tried squatting on one though!

Kev - Thanks man.

Chubs - Thanks. I cant wait for the day to come when im getting 20 rounds! Ive noticed in some Planet Fitness gyms that they have that buzzer, though I dont remember seeing one in this particular gym. I went to another one in a different town, just to check it out with the GF, and all they had for free weights were DBs; NO BBs at ALL, I was like WTF.

Tim - Deads are cool!!

2/14/06 Tuesday - Chubs 10x10x10min

10 situps / 10 pushups for as many rounds in 10 minutes.

10 situps/10 pushups x 8 rounds plus 1 situp

Not all that bad, the situps held me back. abs started to cramp at the top of each rep. Its been a while since ive done any concentrated ab work so this was fun. The situps were done with no support on the feet. Oh, also good to note is I did these at 10:20pm. The wanted me to go over after work for dinner so I did the workout when i got home.

02-15-2006, 06:52 AM
Sorry I didn't post before, was stuck in bed. :p

Impressive work with the DBs. I know pressing on a stability ball isn't easy! Was this your first time doing Cindy? 10 rounds is nothing to scoff at ... that's 50 chinups bro!!

Have you noticed all of chubbles' workouts are situps and pushups? Maybe because that's what he's good at! :p

02-15-2006, 07:00 AM
Haha. Remind me to kick you in the shin next time i see you.

That was my second shot at cindy, if you would have read my post you would have noticed the "Last time I did them I got 9rounds plus 5 chins so at least I beat that." ;) I wonder what people at the gym think when they walk in the room where I am doing the WOD, and they see me struggling to get 10 pushups (actually see me fall on my face on the 8th rep) on the last few rounds. :(

I actually havent noticed that his workouts are pushups and situps, but now that you mention it!

02-15-2006, 07:02 AM
Ahh, I just skimmed the page since I haven't posted in awhile. Improvement = good. Stop bitching.

02-15-2006, 07:24 AM
I will destroy you both!!!! What about my row, pushups, squats...no ab work there....; how about the run/squats, no ab work there.......! You're just jealous cuz I have skills haha.

I do believe tonight I'm going to try and see how many chins I can get in 10min and then how many squats I can do in 10min. Should be fun.

02-16-2006, 09:29 AM
I wonder what people at the gym think when they walk in the room where I am doing the WOD, and they see me struggling to get 10 pushups (actually see me fall on my face on the 8th rep) on the last few rounds. :(

Somewhere out in cyberspace some young curl jockey is posting "I saw this guy fall on his face trying to do pushups. And he was 10x my size. I snickered then kept doing my curls." :)

02-17-2006, 04:53 AM

Maybe you can patent the Becky workout?! :D

Nice pushups and situps Eric :)

02-17-2006, 10:00 AM
Tony - yeah yeah

Chubs - sounds like a fun plan, nice results as well.

Mik - haha, exactly what i was thinking

Sliverback - yeah no doubt, though there can be too many variables that change from session to session!

I had to come in to work for a few hours today. I wont be back until Tuesday since Monday is a holiday for us, yee haa.

Figure I should post this here as well. Its the final pic of the tat on my back.


02-17-2006, 10:01 AM
Show off. :p Looks good though.

02-17-2006, 10:09 AM
Sweet pic eric, looks quality. I always said i wouldnt go on my back, but **** your tempting me!

Hmm maybe you could alternate becky workouts, deloading, upper body, lower body, giant sets, back to back sets etc... Ill zip it now lol

02-17-2006, 10:13 AM
Tony - thanks man!

Silver - Thanks dude. I dont mind the back at all, it does go up my neck a little so if im not wearing a collared shirt you can see it, tease a bit ya know. Yeah becky is sure diverse!!

02-19-2006, 01:58 PM
i like the tat man. original flavor. very good.

Clifford Gillmore
02-20-2006, 06:28 AM
Excellent tat man. I really dig your initials in it!

02-23-2006, 09:24 AM
Thanks guys.

Well so far this week has been pretty busy. I had to work each night at the Rec Dept (due to school vacation) as well as my normal day job. I dont have anything to post as far as sessions go. Last Friday I went through some exercises with Becky and then did some HIIT. My right foot/ankle/shin bothered me a bit during hiit but it feels fine now. That was the last time i made it to the gym; did some stuff at home that really isnt note worthy. Friday I dont have to work at either place so it will be a gym day. Not sure what I will do yet.

On a good note my diet has been very clean consisting of: chicken, steak, eggs, lettuce, spinach, green beans, peas, bananas, and nuts. The only thing unclean has been a PBnJ sandwich (sugar free jam and wwbread though). Things are on track so far.

Sleep hasnt been the best either. I wake up at 6am work from 7am to 5pm at the District, then 6pm to 10pm at the Rec, when i get home it takes me a while to settle down and get to eat something small and get to sleep. Next week should be back to normal!

02-23-2006, 09:26 AM
If your biggest worry is a PB&J sandwich, I'd say you are more than on the right track. That's awesome.

Now the next step is to eat right AND train during the same week!!!!! :p

02-23-2006, 09:27 AM
If you call sugar free jam and WW bread unclean, then dear God, I'm a lost soul hahaha

02-23-2006, 09:33 AM
Diet looks tight eric. Now git to the gym.

02-23-2006, 09:35 AM
Tony - Yeah no ****!! I forgot that i said I would work for the rec all this week since they have open gym for school vacation so it kinda messed things up.

Chubs - haha, well I load the PB on, and its not the natty kind!

Mik - for sure

A few more thoughts about my diet changes. I have been eating a lot more fruit than usual. I used to have 1 piece a day now im up to 3 or so. I actually enjoy it a lot and having fruit seems to be helping with the sweet tooth cravings. Right now im getting all my carbs from the fruits and the few that are in the veggies i eat (the amount of veggies i eat are high but since they are pretty low in cals/carbs most of the carbs come from fruits) and hardly any at all from grains/breads. So its been pretty simple to stick too, just need to get some variety of fruits in there.

02-28-2006, 10:04 AM
2/27/06 Monday - Wally Ball

Played for 2.25 hours. Was pretty intense, a lot of long challenging volleys.

Diet has been very good and consistent through the weekend and I plan on keeping it like this for a while. Sub 10% here I come.

Last Friday I brought my 15yo nephew to the gym with me and showed him the major lifts: squats, DL, SLDL, BP, military/push press. I even showed him CnJ but told him to hold off on those till he has the others down. I didnt really do much as far as a workout goes, just showed him form and what not. Though I did military press 135*5 and it was pretty easy. I was a bit surprised.

Not sure what I will be doing at the gym tonight. I think I am leaning more toward weights than CF though. Any ideas welcome!

02-28-2006, 10:13 AM
Deadlifts and pushpress! or something!

02-28-2006, 01:01 PM
Weights over crossfit? Woohoo! :)

02-28-2006, 04:59 PM
I haven't played Wally Ball for about 8 years. It's a lot of fun though. I just played racquetball for the first time ever last night. There's a game that will get your heart pounding.

03-01-2006, 03:01 PM
Tony - Good idea!!

Mik - WoooHooo :)

Tim - Yeah wallyball can get you breathing hard if you get some good volleys going.

2/28/06 Tuesday - Weights

135 x 5 - overhand grip
185 x 5 - overhand grip
225 x 5 - overhand grip
275 x 3 - fast and easy, quick regrip after each rep
315 x 2 - quick, quick regrip after each rep
335 x 2 - kinda quick, quick regrip after each rep
355 x 2 - first rep kinda quick, quick regrip after each rep

SS With...

Standing OVHD/Push Press
45 x 10 - no push, easy
65 x 8 - no push, easy
95 x 5 - no push, easy
135 x 5 - no push, not bad
145 x 3 - PP reps, easy
165 x 3 - PP reps, not bad
175 x 1 - PP reps, failed second rep

Overall it was an ok workout. Been feeling kind of drained lately so my energy levels were low.

03-01-2006, 03:06 PM
For low energy levels I'd say that was a great workout eric. And.....I could follow it. None of that crossfit mumbo jumbo. ;)

03-01-2006, 03:32 PM
Solid workout eric, thats some sweet pushpressin. body weight pressing not too far away :)

03-01-2006, 04:55 PM
Damn standing miltary presses SS with push presses? That has to destroy your shoulders, bro. :eek:

03-01-2006, 05:59 PM
Very solid workout bro. Those deads look good. What'd you pull the last time you maxed?

03-02-2006, 06:24 AM
Mik - Thanks. Dont worry bro there will be some CF in here soon!

Silver - Thanks. Yeah I cant wait to have 200+ over my head!

\/enom - Thanks man, actually the deads were SS with the push presses.

Chubs - Thanks dewd. The last time I maxed was on 2/4/06 and i pulled 415. I usually keep my lifts updated in my sig ;)

03-02-2006, 06:32 AM
355 and 175 and you are complaining??? That's good work bro, especially since they were supersets!

03-02-2006, 07:25 AM
haha. thanks though im not really bitching just thought i could have done better if i didnt feel so drained.

03-06-2006, 10:57 AM
3/3/06 Friday - Thrusters and Chins

Workout: 95lb thrusters x 5 / chins x 5 (no kip) for rounds in 20 minutes.

Total: 9 rounds + 3 thrusters (48 thrusters, 45 chins total)

I used a different chin station that wasnt as stable as the one on the cabe rack, but since it was in the same room as the oly bars I figured id go with it. The first set of chins was akward but afterwards it was fine. Overall it was a decent session. My conditioning kept me from getting more rounds, the thrusters were fine, only the last few sets of chins were broken.

03-06-2006, 01:04 PM
Nice job on the thrusters and chins bro. Keep it up and your conditioning will improve quickly.

03-09-2006, 06:35 AM
Thanks for the words Chubs

3/6/06 Monday - Crossfit


Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

11 rounds + 10 DL + 5 HC.

Grips was the major issue, after a while my forearms burned like a bitch so I had to take short breaks between movements.

Cardio: - Treadmill
Time: 7:00
Distance: .59miles
Cals: 65

Did a few intervals at 10/3mph.

03-09-2006, 06:45 AM
Damn Eric. Nice showing with the workout bro. Put up some good numbers.

03-15-2006, 11:37 AM
Thanks chubs!

I made some sandbags over the weekend, still have yet to get a tire for the sled part but i should have that done by this weekend. I threw the bags around a bit on sunday.

Monday I played 2 hours of pretty intense wallyball. It was 2 on 2 with some long/intense volleys, it was fun and got my heart pumping for sure.

Yesteday I was planning on doing CrossFit's Linda (DL, BP, Clean for 10,9,8,7,6,5,4,3,2,1 reps for time). All the benches were taken so i figured id warm up with some light cleans and DLs, after i was done warming up the bench was still taken. So i was just going to use some DBs instead (working in is out of the question since im going for time). So i do a few warmup sets with the DB ans my left shoulder was cracking pretty loud at the bottom of each rep. i tried to tweak my form to no avail. The shoulder feels fine today and didnt really hurt much when it was cracking but I didnt want to take that chance.

I finished the night off doing more cleans with 115lbs, 225lb deads and some 115lb front squats. Everything but the front squats was pretty easy.

03-15-2006, 11:41 AM
Glad to hear the shoulder seems OK eric.

Nice work with the cleans.

03-15-2006, 02:02 PM
Nice power cleans, man. :thumbup:

03-15-2006, 02:30 PM
Damn, I have to pay more attention, you've been posting like crazy. I'll catch up with this soon and post some encouraging thoughts. Or something.


03-16-2006, 08:15 AM
Mik + ven - thanks guys. im sure the shoulder is just rusty since I havent benched in a while.

Tony - encouraging thougts are cool, what are my options for the "or something"?

03-16-2006, 08:19 AM
I feel ya on the Front Squats man. I hate them, mainly because I haven't figured out a good way to support the bar. Oh well, when's the next CF?

03-16-2006, 08:25 AM
I have the same problem. I tried the clean grip and that does a number on your writsts for sure.

Not sure when the next CF will be. Last night I worked at the Rec and the same goes for tonight. I may do somehting early Friday morning and hopefully get my tire set up for some gpp on saturday/sunday.

03-16-2006, 09:16 AM
The options for "or something" are as follows:

1) minor insult
2) major insult
3) all of the above

03-27-2006, 06:15 PM
Dude where the hell you at?

03-27-2006, 07:41 PM
I made some sandbags over the weekend, still have yet to get a tire for the sled part but i should have that done by this weekend. I threw the bags around a bit on sunday.

Bandwagon jockey! So... how big are you bags?

Your fitness level looks really good; I've rarely seen someone as big as you with such good numbers.

03-28-2006, 03:27 AM
eric?! whats good bro?

04-03-2006, 03:42 PM
Chubs - I am here bro...

Mix - I made 4ea 25lb bags, and 1 50lb bag. They are fun for sure. Thanks for the compliment, hopefully now that i will be more consistent you will see even better numbers!!

Silverback - Hey man...

So work has been crazy busy lately. LOTS of inspection work that has been keeping me out of the office, which is the only place that I get to use the net, so thats why I havent been around as much as usual. Hell, I even worked Friday and Saturday last week! I think it will be slowing down for the rest of the week though, we shall see. I have a few session to post up, so i havent been totally lazy. The seasonal rec job has ended so I will be getting in the gym more often. I am pretty excited to make some progress. The month earlier in the year that I was consistent with CF/etc. I made some decent progress with my conditioning, i feel that i have regressed from that a bit but have kept some of the conditioning gains. So here is to getting in the best shape of my life.

04-03-2006, 05:52 PM
Good luck eric, im sure you wont need it...You;ll get to the shape you want in no time :)

Glad to see your back posting and your okay, hopefully you'll be around more often.

Take it easy bro

04-04-2006, 07:16 AM
Lets get yall caught up...

Wallyball for 2.5 hours, pretty intense.

185*5 - not particularly hard

Chins - BW ~ 212
WU - 120lb pulldown
BW*5*5 sets

Distance - .44miles
Time - 5:00
Cals - 45

Some 25lb sandbag thrusters, nothing too taxing.

Wallyball for 2 hours, intense.

225*8 - was planning on only doing 2 sets of 8 but i messed up, oh well, 4 sets it is!

DB Bench on Stability Ball (used smaller ball than normal)
70s*8 - last rep was hard mostly do to the left DB going to far forward so i had to regain control mid rep.

Cuban Presses

BO DB R. Delt Raises
25s*5*2 sets each arm - been a loooong time since ive done these with DBs, much different than standing using cables

Did a few chins at home. I also moved the sandbags around in the garage a few times so I could clean up a bit, that must count for something!

135*5 - almost fell backward on the last rep haha.
225*5 - not bad

Misc RC stuff

Standing OVHD Press
95*5 - tried a different grip, didnt like it.

Distance - .49 miles
Time - 8:00
Cals - 52

I was planning on doing some intervals at 10mph but the treadmill was fuked up. When I started to run on it the impact of each step would cause the treadmill belt to stop. So it was fun catching myself on the side bars as the treadmill is spinning at 10mph. Conclusion, they need better treadmills.

Also - At work today I was taking a pry bar from the back of the truck, it was stuck under something so instead of taking the stuff off from the top of it, I just yanked really hard...well it gave way and that caused my left pinky to get crushed between the pry bar and a bracket that holds the roll top cover for the bed of the truck. It sliced the tip of my finger pretty good. I think I might wait till it heals a bit before I do any exercises that require grip.

04-04-2006, 08:24 AM
Nice chinning and squats man!

04-04-2006, 12:17 PM
nice work in here Eric.

04-06-2006, 07:43 AM
Mik and B - thanks guys.

4/5/06 Wednesday

For Time:
50 chins
50 squats
50 pushups

Chins = 9:30
Squats = 3:25
Pushups = 4:05

Total = 17:00

The last time I did 50 chins I got a time of 12min so I cut 2.5min off of it. I was actually surprised since it felt slow and weak. I think my squats and pushups followed suit, slow and weak.

My pinky is doing great and didnt bother me at all with the chins. There is only slight pain when i touch the area and i think the skin flap, for lack of better term, has reattached itself and is healing nice! I dont think it will be a problem from here on out as far as lifting is concerned. I think catching a football could rip it open again but I may test that out this weekend.

04-06-2006, 07:45 AM
More than two workout entries in a week? Are you feeling okay? :p

04-06-2006, 08:18 AM
Yeah yeah. You should see 3-5 sessions in here, counting wallyball.

*kicks shorty in the foot* im doing much better than you.

04-07-2006, 10:50 AM
4/6/06 Thursday

Cleans with the OLY bar to get some blood flowing

225*5 - very fast
315*1 - pretty easy/fast
315*1 - see above

Kinda SuperSetted with:

DB Bench
30s*8 - on bench, ball was being used
50s*8 - see above
80s*5 - on stability ball
80s*5 - on ball
80s*5 - on ball, good fairly easy reps

Cleans - practice form, etc.
111* many reps*many sets - had 15kg bumper on each end.

One Arm DB Snatch
60s*2L/2R - not bad

That was it. This was a fun session. My first time doing the DB Snatch and I thought it went pretty well. The first set of 60s I wasnt getting my left arm back enough so I had to take a step forward to get directly under the DB. In the back of my mind I was tentative not to have the DB to far back and fall behind me. The second set was very clean.

Had to work again today so I am just here for a short time to post my workout. I hope to throw the sandbags around a little this weekend, maybe even some chins. I may play a little football on Sunday as well.

04-07-2006, 11:17 AM
Awesome work, Eric!

04-07-2006, 12:40 PM
Your fitness level looks really good; I've rarely seen someone as big as you with such good numbers.

I agree with this. Nice work all around. What kind of bodyfat you at rightnow?

04-10-2006, 12:04 PM
Thanks tony and MrE

I will have to snap some pics soon. Last time I pinched myself, a few months back, I was at 27% so id guess im about 25-27.

04-10-2006, 01:11 PM
Are you doing the pushups to isolate your upper pecs?

04-10-2006, 01:17 PM
Yes. My goal is to have fully developed manboobies!

04-11-2006, 07:23 AM

4/8/06 Saturday

Did some thrusters with the 25lb sandbags, nothing taxing.

4/9/06 Sunday

Played football for one hour. Threw the ball very well but my arm was pretty sore for a few hours. My right knee is bothering me a lot as well, didnt slow me down but I can feel there is a problem on the inside of my knee joint.

4/10/06 Monday

Played wally ball for 2.25 hours. It was a good time. Very intense and some awesome volleys. Really worked up a sweat. My knee didnt bother me as I was playing but there is still something up with it. Maybe a slight ligament strain.

04-11-2006, 07:28 AM
wally ball always cracks me up. How's the eating?

04-11-2006, 07:37 AM
Its fun, you should try it sometime.

My diet has been pretty good during the week consisting of chicken/meats, spinach, lettuce, carrots, peas, green beans, fruits, cashews, and a PBnJ if I am feeling like something sweet. On the weekends I really dont pay particular attention to anything so this makes the diet not nearly as clean as it should be. We eat out a lot and sometimes I make some decent decisions, other times I just say **** it and have a 5 scoop sunday!

I did weigh in at 206.8lbs this morning so there has been some progress.

04-11-2006, 07:53 AM
Weekends are a biatch, I hear ya on that one. Your choices during the week sound awesome though. Only 17lbs to go ... keep it up!

04-11-2006, 08:06 AM
Thanks bro. 190 is just a small step though. To reach the BF% goal I have in mind I would have to get down to 170 or so :(

04-11-2006, 11:06 AM
Keep at it man. I too am trying to shed some bf, so we can both suffer at the same time haha. I actually don't mind the foods I'm eating now, but during the weekend, it is hard for me to keep the bad foods to a minimum. It usually ends up being one meal on Fri, one on Sat and maybe one on Sunday that aren't good for me, but I try to go the rest of the day eating clean as hell.

04-12-2006, 07:53 AM
I already have fully developed manboobies..it's overrated.

Good work in here. Looks like you're making progress on teh cut as well. Nice!

04-12-2006, 07:55 AM
Don't knock 170 ... at 5'9 you'd still look huge if you were ripped.

04-12-2006, 08:04 AM
Chubs - I dont mind the foods either, I think its the prep that gets me. I dont have anything prepared on the weekends except for salads. Most of the time I dont go over in cals, its just the food choices that are questionable some of the time!

MrE - Thanks man, slow but steady!

Tony - yeah, hopefully it will be ripped!! FYI im 5'9.5" ;)

4/11/06 Tuesday

WU = few stretches, squats, RC stuff, 120*8 pulldowns

BW*5 - burnt out quick

Standing OVHD Press
125*5 - weak set for some reason
125*5 - much better
125*5 - felt pretty good

0:00 - 1:00 = 16mph warmup
1:00 - 6:00 = 10s sprint at 34-37mph/50s at 11-13mph

Cals = 60
Distance = 1.7miles

04-12-2006, 08:07 AM
I'm starting to wonder if my bike is MPH ... it's made in America ... fawk ...

04-12-2006, 08:11 AM
I was thinking the same thing bro. Before I posted I coverted my speed to kmh and damn I am quick!! From the vid you posted our bikes look exactly the same.

04-12-2006, 08:21 AM
I'm going to get the brand/model number tomorrow and do some searches online, but I think you're right.

I know it's not apples to apples, but on a decent mountain bike a casual speed is 20kmh. I used to hit 55kmh / 34mph sprint on a flat surface back in high school and I am a bazillion times stronger now. I'm not sure why I didn't clue into this before.

04-12-2006, 08:27 AM
Yeah I think that makes a lot of sense.

Ive never done HIIT on a bike before, I totally underestimated it for sure. I was going to use the treadmill but after the incident i had last time, and my knee acting up, I figured I would give the bike a shot. Damn it was intense! Plus they have bikes close to the racks so I didnt have to walk up the stairs!

04-12-2006, 08:37 AM
Don't knock 170 ... at 5'9 you'd still look huge if you were ripped.

Um, then he'd be smaller than me, and I'm the benchmark skinny bitch. NEVER EVER go below 180.

04-12-2006, 08:39 AM
Yeah, HIIT on a good bike is some wicked stuff. Unfortunately, that particular bike I use is the only one that can do HIIT properly. Most machines/bikes will reduce resistance as your RPM goes up. This one does the opposite until you reach max speed for that level (level 10 = 32.1) and then automatically adjusts resistance as you drop the RPM. It's a really kick ass machine for HIIT.

04-12-2006, 08:41 AM
Um, then he'd be smaller than me, and I'm the benchmark skinny bitch. NEVER EVER go below 180.

aren't you skinnyfat though? :windup:

04-12-2006, 08:44 AM
Mix - I hope I dont have to go below 180, that would be sweet! I want to get pretty lean though, then build back up a bit.

Tony - Yeah I notice the same with this bike, the resistance level adjusts nicely.

04-12-2006, 08:46 AM
Thanks bro. 190 is just a small step though. To reach the BF% goal I have in mind I would have to get down to 170 or so :(

Don't worry about the weight. Go by the mirror. I used to always get hung up on being too light when cutting. The result? I'd bail early and start to bulk to get the scale back up before I should have. This time around I'm trying to not put too much stock in the weight but more how I look and this has been by far my most successful cut.

Just my two cents! Great progress so far eric!

04-13-2006, 06:38 AM
Thanks for the responses guys.

Mik - I will definitely go by the mirror and judge from there. Whatever weight I land at I dont care, I just want to be lean enough to have abs showing.

Tony - I checked the my bike out today and it specifically says MPH on the readout.

4/12/06 Wednesday

WU = few stretches, bike, RC stuff.

225*5 - left side of my lower back got pretty tight
275*3 - didnt feel strong here and it showed
225*3 - blah

DB Snatch (L:R)
65s*2:2 - 5lbs more than last time
70s*2:2 - 10lbs more. first rep on the left side was poor, i got it up but had to press it a bit. second rep was nice.
70s*2:2 - same as above. right side was good

Not a bad session. My lower back, left side, acted up a bit while I was SLDLn. It is nothing to be concerned about I think its just a sign of weakness/tightness since I sit my ass in a chair most of the day. I have to make a note to get up more often and stretch like I used to. The DB snatches went ok. I had some problems pulling from the floor in that I was pulling way to slow, like im scared to pull fast or something. Just a mental block that I have to focus on. Fun exercise though.

04-13-2006, 07:03 AM
Good work bro!! The DB snatches are definitely a lot of fun. I have to start practising BB soon.

I have HIIT tonight, so I'll check the bike. I know it says "Made in USA" on it, but I don't remember seeing mph or kmh anywhere.

04-13-2006, 09:19 AM
Nice work with the snatches bro. Haven't tried them yet, but I may have to. Very strong with the SLDLs as well.

04-14-2006, 07:36 AM
Tony - Thanks man.

Chubs - Give them a shot for sure, they are fun.

4/13/06 Thursday

Played wally ball for 2 hours. Good time. I did a few chins, squats, stretches as a warmup.

Depending on how early I get out of work today I may do some CF inspired stuff, I was thinking:

10 DB Swings (5ea side) - not sure of what weight yet.
10 pushups
10 chins

5rds for time.

04-19-2006, 07:26 AM
4/17/06 Monday

5 Rounds for time of:

10 chins
10 pushups
10 45lb DB Swings (5 ea arm)

Time = 18 min

I did a bunch of cuban presses and lightish RC work.

I wasnt happy about the time I got. The chins slowed me down a lot, I havent been doing them as much so i think I lost a little on them. The Swings (first time doing them) and the Pushups were cake. Better next time I guess.

My weekend went pretty well. Hung out with some friends Saturday night and really enjoyed myself. I spent Easter Sunday with Becky and her Fam, that was pretty fun. Overall it was a good weekend. Monday was suppose to be a holiday for me (Patriots Day) but I had to work (more OT). I ended up working till 6:15PM yesterday as well and I was too beat to hit the gym. Tonight I will kick its ass though.

Clifford Gillmore
04-19-2006, 07:40 AM
Hows the lactic threshold going Eric?

04-19-2006, 08:00 AM
I like that WOD. Good time on it. I wish my RC felt good enough to chin a good amount.

04-19-2006, 08:15 AM
Good work Eric. DB swings are a lot of fun! You using the sandbags much? I haven't touched mine since I tweaked my tendon, but I'd like to do some work with them soon.

04-19-2006, 11:15 AM
Risk - It is going ok!

Chubs - It is a nice WOD for sure, though my chinups need some improvement for sure.

Tony - I didnt use them this past weekend but I have in weekends prior. Mostly I do a few thrusters with them here and there. Pretty fun stuff.

04-20-2006, 06:44 AM
4/19/06 Wednesday

Crossfit's Murph V.e:

For Time:

1 mile bike
50 chins
100 pushups
150 squats
1 mile bike

First mile: 3:08
Last mile: 3:36
Total Time: 26:20
HR: 150bpm
Weight just before starting: 210.5lbs

What a workout! I cannot imagine doing the real Murph which is a mile run instead of the bike (before and after) and double everything else. I broke everything into 10 equal sets. None of my chins were broken sets same with the pushups, the squats I had to brake a few sets at the end because my legs were on fire and I had to catch my breath. I did a few sets of palms away pullups with some sort of kipping motion in there. I find it much easier to do them with your palms away. Anyways it was a great workout.

04-20-2006, 07:01 AM
Awesome work bro. What are you using to measure your HR?

04-20-2006, 07:05 AM
Thanks. I use my fingers and a clock!

04-20-2006, 07:30 AM
Old skool. :cool:

04-21-2006, 07:37 AM
4/20/06 Thursday

WU= 1min bike, samson stretch, RC stuff, other stretches.

Standing Overhead / Push Press

45*10 - not pp
75*5 - not pp
95*5 - not pp
125*5 - not pp
135*3 - pp, easy
145*3 - pp, fairly easy
155*1 - pp, quick
165*1 - pp, not bad
175*1 - pp, tie PR, decent, strong
185*.5 - pp, so fuken close, damn ****

DB Snatch

55s*2:2 - both sides easy
70s*2:2 - right side flew up, left side wasnt as fast but very strong
70s*2:2 - same as above, much more comfortable this time than the last time

That was it. No PRs but it wasnt a bad session.

04-21-2006, 07:48 AM
Nice push pressing..seriously.

Is that you in your avatar? You look pretty damned huge.

04-21-2006, 07:51 AM
Damn!! So close to the 185 ... next time bro!

04-21-2006, 10:37 AM
You'll crush 185 next time man

04-22-2006, 07:22 AM
MrE - Thanks man, yeah that is me in the avatar. There is a bigger one of it floating around somewhere...

Tony - Next time for sure, I should of had it this time.

Kev - Thanks, I def will get 185 next time, that way you can see a PR as promised!

Played almost two hours of basketball after I got out of work yesterday. It was damn intense too. My legs were still very sore from the workout a few days ago so it was nice to loosen them up.

Today I have to work until noon (show me the money) and then prob take my bike for a spin.

04-24-2006, 02:18 PM
Well so much for that bike ride I wanted to take Saturday. After I got to work my stomach wasnt agreeing with me at all. When I got to the job site it was worse, and I puked a couple of times in the woods. On my way back to the office I was very weak and felt like I got run over by a truck. I was sick the rest of the day/night. Sunday I felt a little better and was able to eat some real food, but still not 100%. Today is pretty good. Appetite still isnt what it normally is, either is my energy level. Still going to play wallyball after work though. What a crappy weekend.

04-24-2006, 02:21 PM
****, that sucks bro. At least I had a good weekend!! :D

04-24-2006, 06:51 PM
Damn that sucks bro. Have fun with the walleyball.

04-25-2006, 10:47 AM
Tony - **** you!!

Chubs - Thanks

4/24/06 Monday

Played Wallyball for two hours. Did some lift RC and stretching before. It was a good time and worked up a sweat.

04-26-2006, 06:37 AM
4/25/06 Tuesday

For Time:
50 chins
50 squats
50 pushups

BW = 208lbs

Chins = 5:30
Squats = 2:00
Pushups = 4:45

Total = 12:15

Happy about this. I finally did some kipping (if you dare call it that) last night in my basement. Not all the reps were kipping but the majority in the beginning were. It really helped me from getting fatigued with the chins. I think I got 14 before I had to take a slight break. This allowed me to kick 4:00 off my 50 chinup time! I also knocked 1:25 off the squat from the last time I did this on 4/5/06, but it was weird that my pushup time slowed down a bit from 4:05 on 4/5/06 to 4:45 last night. Oh well, I dropped my total time from 17:00 to 12:15, thats a 4:45 PR.

04-26-2006, 08:36 AM
That's a huge PR!!

04-27-2006, 03:57 PM
4/26/06 Wednesday

WU - bike, stretch


Hang Power Cleans

Cardio - Bike
2min at 16mph (not counted in totals)
10s at 36mph x 5
50s at 14-15mph x 5
2min cooldown

7min total
58 cals
2.0 miles
142bpm heart rate

Wasnt into it today so I really didnt push myself with the squats. The hang cleans were not bad, I think I may be getting better at them. The HIIT wasnt bad either. I had to switch bikes after my 2 minute warmup; when I went to do the first 10s at 36mph the gears kept slipping on the bike so this is why the first 2 min are not in the totals.

Been a long ass day at work today, feeling pretty tired and not sure what I am going to do at the gym tonight. I may give Fran a go or not.

04-27-2006, 05:10 PM
I may give Fran a go or die from a Chuck Norris Roundhouse Kick to the Face.


04-27-2006, 09:37 PM
Sometimes I'd rather deal with the Chuck Norris kick than Fran.

04-28-2006, 09:32 PM
4/27/06 Thursday

WU - stret, bike

DB Snatch

70s*2:2 - best reps with the 70s to date, left felt equally as powerful as the right.
75s*2:2 - 5lb PR
80s*0:1 - missed with the left, well i actually kinda pressed it up so it wasnt a snatch. next time.

Cardio - Bike
1min at 15mph
10s at 36mph/50s at 13-14mph * 7 intervals

Cals: 70
Distance: 2.6 miles

Not a great session but I did hit a PR with the snatches. HIIT was good but my legs were jello afterwards.

Beck brought her laptop to my house and we got a high speed connection for a few months so you guys might see me around more often during the later hours.

04-29-2006, 12:43 PM
Awesome DB snatches man, not sure my shoulders would like those.

04-29-2006, 06:14 PM
Way to go on the PR Eric.

05-03-2006, 12:25 PM
Kev - Thanks man! I didnt think my shoulders would agree with them either but its really not that hard on them. Course ive been doing a lot of RC **** as well.

Tim - Thanks. Bout time you get back on here.

Played Wallyball for 2 hours on Monday. Got a great workout but my knee didnt like me after.

I played a little football this past weekend as well, then next day my knee was giving me problems. Damn ****. I hope it eventually goes away, yeah right.

05-03-2006, 02:41 PM
Tim - Thanks. Bout time you get back on here.You know it. I think I've finally kicked the rut I was in. I'm actually looking forward to my next workouts, and I loath off days. I rule. I'll be one big mofo before you know it.

05-04-2006, 07:04 AM
5/3/06 Wednesday

I was beat after work. Skipped the gym and went right home where I fell asleep for a few hours, woke up to eat and watch a little TV then crashed again. Feeling better this morning. Knee is still a little iffy though.

I am def hitting the gym tonight.

05-04-2006, 07:25 AM
Get the knee checked out, foo! Don't you injuns have free insurance?????

Hope you get over the cold/whatever soon ... I know how ****ing draining it is.

05-04-2006, 07:37 AM
Yeah I know. I am just hoping I can do a few things to make it feel better. I am pretty sure its the MCL. It doesnt seem that major, since I can still run and jump on it well, just pain after exercise. So I am thinking its a grade 1 sprain = RICE

05-16-2006, 02:26 PM
Where you at fool? You doing alright?

05-16-2006, 08:05 PM
Oh I am still here, just been dealing with a cold for the past week. I took today off from work because my sleep sucked ass last night. I have a new plan as far as a schedule goes in regards to my workouts. I will share that all with you tomorrow.

05-16-2006, 08:21 PM
You better be gettin better bro. Gotta see some work in the gym...

05-16-2006, 08:24 PM
I hear ya man. Tomorrow I hope to get in the gym. I hope that this week off has giiven some time for my knee to feel better as well.

05-16-2006, 09:58 PM
Come on slacker! I want to see a workout, not a plan!

Saint Patrick
05-16-2006, 11:23 PM
4/19/06 Wednesday

Crossfit's Murph V.e:

For Time:

1 mile bike
50 chins
100 pushups
150 squats
1 mile bike

....... the squats I had to brake a few sets at the end because my legs were on fire and I had to catch my breath.

You've just earned a mountain of respect, man. I once did 40 consecutive squats of 135 in one set and I couldn't imagine doing 90 more, break or not. :bow:

05-17-2006, 08:01 AM
hey eric, sorry to hear about the knee man. take it easy

05-17-2006, 08:12 AM
Here is my current plan:

Monday: Lift Day
Tuesday: Metcon Day
Wednesday: Rest (or Active Recovery Day)
Thursday: Lift Day
Friday: Metcon Day
Saturday: Rest
Sunday: Rest (or Metcon Day/Football)

METCON DAY - Tuesday/Friday maybe Sunday 2-3 days total:

HIIT (bike, treadmill, outside running) 10s all out / 50s walk or something similar.
Cindy: 5chins, 10pu, 15sq 20min for number of rounds
Fran: 95lb thruster, chins for 21-15-9 reps for time
Ĺ Barb: 10chins, 15pu, 20sit, 25sq 5 rounds for time (work up to full Barb)
No name: 50chins, 50pu, 50sq for time
Sandbag/Tire work: make some sort of throws, strikes, and drags course up.
Tabata workouts (20s work/10s rest for 8 sets), once I get a timer.

LIFT DAY - Monday/Thursday (one press, one pull, and 1-2 posterior movements for each session):

Flat press (ball, bench, DB, BB)
Over head press
Push press

Row (DB, BB)
Jump shrugs

Deadlift (SLDL, racks)
Squat (front, back, over head)
Lunge (DB, BB, walking, step up, side)
Cleans (DB, BB, power, full, hang)
Snatch (DB, BB, power, full, hang

Use two posterior movements; focusing heavy with one and light/speed or form with the other. Vary reps using 5-8 reps with 3-5 sets.

ACTIVE RECOVERY DAY Ė Wednesday if ambitious:

Light thrusters
Low intensity cardio
Light/Controlled whole body movements to get blood flowing.

05-17-2006, 10:45 AM
The new plan looks good. It's mixed up nicely, which should keep things fresh. Looking forward to that first workout.

05-18-2006, 07:27 PM
5/18/06 - Thursday - Lift Day

WU - Bike, stretch, squat, RC work

OVHD/Push Press
135x4 - PP
145x5 - PP
145x4 - PP. Failed on the 5th rep, wasnt a strength issue. Someone was doing shrugs and slammed the weight on the rack next to me so it distracted me enough to throw me off.

FT Squat

DB Snatch
65x2:3 - pressed up the 3rd rep with my left arm so i didnt count it

RC Stuff
Cuban Press
Int Rot
Ext Rot
Cuban Press w/plates to lat raise to front raise

Cardio - Treadmill
3.5mph walk
Time - 10:00
Cals: 52
Distance: 0.56 miles

Overall an ok workout. Nothing to get anyone excited but its been a few weeks so I took it a bit easy, felt great though. The front squats were not bad strength wise. It does take a bit of wrist flexibility though. The bar felt ok resting on my neck, next time I will add 20 or so lbs. DB snatches were ok, again, nothing to write home about. The RC work was a nice stretch. Cardio was a bitch believe it or not. I was not winded what so ever but my damn calves burned like a bitch not long after I started. Sucked.

05-18-2006, 08:02 PM
Sweet action bro, 3 great movements!!

05-18-2006, 10:19 PM
Good stuff. I might start doing those push presses when I get back to shoulder work.

After reading yours and Anthony's journals, I've realized that I just have too much anxiety to do crossfit at the gym.

I need a sledgehammer, and a tire.

05-22-2006, 09:42 AM
Tony - Thanks

Elwood - Why the anxiety?

05-22-2006, 10:01 AM
---BIG NEWS---

The Summer Cut Contest

Duration: 4 months (5/22/06 to 9/22/06)

Rules: No surgery, no illegal supps, no photo shop

Players: ericg and JustinF

Yup you heard it here, I will be in competition with big justin to see who can cut the most fat by 9/25/06. We will be taking pictures at some point this week and again at the end of the 4 months to see who has made the most positive changes in that time frame. The before pics will not be posted until the contest has ended because we are to fat and embarrassed! The winner will get free beer? food? bragging rights? a chance to see the other make positive changes? well lets not get to sentimental about this, we haven't decided what the "winner" will get as of today but we will keep you posted to what we decide.

I know this will be a great opportunity for me because sometimes self motivation is lacking so it will be great to have someone push me when needed.

For those of you who do not know justin (though he was a post whore when he frequented the boards) he is a 6'5" freak who says he has let things slide a bit, though i think he over exaggerates. View his journal for more details: Click here for Justin's journal. (http://www.wannabebigforums.com/showthread.php?t=79639)

Please stay tuned...

05-22-2006, 10:18 AM
Haha nice, best of luck on the competition man!

05-22-2006, 01:11 PM
Whoooooo, awesome! Although I think you should post the before pics to bring some accountability to this contest!!

05-22-2006, 02:09 PM
Good luck to both you and Justin. Maybe the loser should buy the winner their favorite ALN sups, up to a certain dollar amount.

05-22-2006, 07:40 PM
Kev - Thanks bro.

Tony - Thanks. We will exchange the pics with each other and maybe a select few members. Once I make some progress i may post some up.

Tim - Thanks man, we will see what comes up.

5/22/06 Monday - MetCon

Played WallyBall for 2 hours. Fairly intense.

Well this has been the first day of the contest and it has been going pretty well so far. I have been keeping track of all my foods on fitday to track my cals (having internet at home helps out with that a lot) and the food choices have been pretty clean. I am not sure if I will post my food on here, I may eventually just throw up my fitday link, though i want to get a good week under my belt before I do that. So far I am at 1641 cals, 134g Carbos, 182g Pro, 44g Fat (not counting FOCs). I have one meal left which will be mostly P/F.

05-22-2006, 08:52 PM
I agree..we need pics. That way, we can poke fun at you both and stuff.

05-22-2006, 09:01 PM
Awesome news on the cutting contest with Big Justin. Hit me up with the pics when ya get em'. That way I can bug the **** out of ya if you fall off the wagon.

05-23-2006, 08:58 PM
Wood - Patience

Chubs - Thanks man.

5/23/06 Tuesday - Lift

WU: 1min bike, stretching, RC stuff

Back Squat
185x5 - easy
195x5 - easy
205x5 - not bad
215x5 - ok
225x5 - ok

Swiss Ball DB Flat Press
30s x 10
45s x 7
55s x 5
60s x 5
65s x 5
70s x 5
75s x 5 - last rep was a bit slow

SuperSetted With:

Chins - no kipping
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Overall I was pleased with this workout. The squatting went pretty well though I didnt feel as strong as I would have liked on the 225 set. I may keep it at 225 next time. The flat pressing wasnt bad, been a while since ive done them and everything but the last rep with the 75s was fairly easy. The chins went well, I was actually suprised to get 6 sets of 5 with no broken sets. I think I will add weight to these for sure. Oh, and just to note, yesterday morning I weighed in at 208lbs.

Cals were in the 2400 range today, a little higher than i would have liked but the food were pretty clean. The 12oz of beef roast was fuken yummy!! Beckys Gram can make a mean roast.

05-23-2006, 09:13 PM
Damn man and you complimented my volume? Ace workout man.