What did you lift today?

Squats
Press
Power clean
pull ups

later on:
CoC #1
Grip work
Sandbag/live human work

Filthy 50:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

25:59. Beat my old time by by over 5 1/2 min.

morning: 1500m swim

evening: 21 - 15 - 9 thruster, db swing, pullup ; 2min walk w/ 55lb slosh pipe after each round

Filthy 50:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

25:59. Beat my old time by by over 5 1/2 min.

What's a double under?

It's like a reach around but more demanding.

What's a double under?

Welcome to CrossFit: Forging Elite Fitness (http://www.crossfit.com)

check exercise demos

What's a double under?

A double under is doing jump ropes with two rope rotations per jump.

It's like a reach around but more demanding.

Oh Bdave.

So yeah I'm seriously considering converting to barefoot running. I experienced my first pair of running shoes to actually cause me harm and figure why no give it a shot.

edit. Sorry for the double post.

Oh Bdave.

So yeah I'm seriously considering converting to barefoot running. I experienced my first pair of running shoes to actually cause me harm and figure why no give it a shot.

edit. Sorry for the double post.

Good man.
Rules of engagement:
-Always land on the ball of your foot. ALWAYS.
-Knees always bent. ALWAYS.
-Short, quick steps >>>> long strides
-You shouldn't hear yourself run (foot hitting pavement)
-Start slowly to build calluses. Going for a 10km when you've never ran barefoot even once is recipe for tremendous pain. Start with 1 km.
-Don't peel calluses. Also, the less water/moisture comes into contact with calluses, the harder they will remain.
-Do not pop blisters.

Would you recommend starting on grass/track/treadmill prior to going for the road or just go right to it?

I'll probably start with a mile for the first run and finish the rest with shoes and gradually work my way up.

Thanks for the advice!

Would you recommend starting on grass/track/treadmill prior to going for the road or just go right to it?

I'll probably start with a mile for the first run and finish the rest with shoes and gradually work my way up.

Thanks for the advice!

The grass will be kinder to your foot, that's for sure, but the only way for your foot to get used to conrete/whatever is to start on that. Be careful over curbs because shoes decrease foot awareness. Starting on track/treadmill is acceptable but i personally went straight for the road and slowly adapted.

biked apprx 12 miles (during which i almost wrecked and ended up using a bus stop sign as an e-brake leaving my left hand bruised, swollen, and aching)

helped girlfriend move to a new apartment (the classic mattress hacksquat & carry, farmer's walk with dresser drawers, and computer desk shrugs)

Nothing :(

I'm sick for the first time in a year. This is also the first day I have skipped in a year. I'm actually pretty upset about it. I had to skip Friday and Saturday.

I went in Friday, put the warmup weight on the bar to squat, did a few reps and said, "Go home, you are going to kill yourself." So I did...

Today was pretty rough.

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

I couldn't get a rhythm for the double unders today for some reason and it killed my time. 15:31

Tomorrow I'm going to go for a max effort squat, deadlift, and press. After that I'm going to go for a barefoot mile!

Squat
bench press
dead lift
turkish get up dips

When you improve, how difficult is it supposed to feel?
I started at 185, a month ago and i'm at 215 pounds.
I weigh about 130-140 pounds.
I tried doing 3*5 for deadlift but it was a failure. I only ended up doing 2*3.
My squats ended up being partial good mornings at the bottom but i think it's because i didn't drive up and "back" enough.
Halp?
It's pissing me off.

it should be difficult enough you have trouble maintaining form towards the end of a set, but still are able to. If you miss the last rep once or twice, that's always been ok with me as long as it doesn't happen 3 sessions in a row. If I can't get it 3 sessions in a row, I perform a small reset and drop the weight 20-25% then work my way back up concentrating on form. If I can't do it by the second time I get around (never happened, but probably cause I take it slow) I guess it's time to increase sleep and calories,

Squat
bench press
dead lift
turkish get up dips

When you improve, how difficult is it supposed to feel?
I started at 185, a month ago and i'm at 215 pounds.
I weigh about 130-140 pounds.
I tried doing 3*5 for deadlift but it was a failure. I only ended up doing 2*3.
My squats ended up being partial good mornings at the bottom but i think it's because i didn't drive up and "back" enough.
Halp?
It's pissing me off.

I'd drastically decrease your squat rate until they are entirely squats and not partly another exercise.

I think that if you do that you'll probably see better long term results since you won't injure yourself and will target the muscles your suppose to target with that exercise better.

I agree, if you can't maintain form you're not doing the exercise anymore. I'm not sure what partial good morning means, though. You mean you're bending at the waist or extending the waist as you come up instead of the legs? If that's the case, yeah that's no good, you gotta drop the weight.

core/back day today


5 minute run
pullups 5 no weight 5-35lb weight 5-25lb weight 8 no weight
deadlift 185x5 245x5 235x5 205x5
leg raises 2x6
barbell curl 100x3 100x1 95x4
dumbell curl 45x5
bent over rows 135x5 155x5 145x5
cable decline situps 40x6 30x5 20x5
bent over close rows 85x5 85x5 85x5
cable chops 120x8 120x8 120x8
cable twists 60x8 60x8 60x8
bicep pullups 5x3
5 minute run

I'd drastically decrease your squat rate until they are entirely squats and not partly another exercise.

I think that if you do that you'll probably see better long term results since you won't injure yourself and will target the muscles your suppose to target with that exercise better.

I increase my squat by 2.5 percent every week.
185-1st week
190-2nd week
195-3rd week
200-4th week

Mmmm...i checked my log and i started may 5th.
I have NO idea how the fuck i jumped from 185 to 215.

Also, i always do ATG squats. It's just that i had a harder time doing them. It's just in the hole where it kinda feels like a good morning but i think that was just a stupid move on my part today. I wasn't tight enough in the hole.

For deadlifts: Is my knee angle too large/hip angle too small?

http://img103.imageshack.us/img103/4449/img0101un3.jpg

Also, look at my lumbar region. I'm not sure if this is normal or not, because my lower back tends to stick out alot.