2/28/10 - Back Squats

Warm-Up:

Jump Rope
Lunges
Pushups
Situps
Air Squats

Strength Workout:

Back Squats: 10-10-10-5-5-5-3-3-3
Loads: 95-115-125-135-155-165-175-175-175

40 inverse rows on the smith machine
3 X 5 Deadlifts at 135
3 X 5 assisted dips (not sure what the counterweight was)

Couldn't keep my back straight on the deadlifts so I stopped. Maybe I should buy a belt?

Food:

Burger, no cheese
Single Tall Latte with 1% milk and 1 splenda packet
Costco Rotisserie Chicken - leg, thigh, and some breast meat
Spinach
Tomatoes
6-7 baby carrots
sliver of cheesecake

Did some reading and watched some videos on power cleans. Stronglifts recommends starting with Romanian Deadlifts and Hang Cleans to get better at Power Cleans.

http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/

2/26/10 - Push Jerk

Strength
Push Jerk
5-5-3-3-3-1-1-1-1
Go heavy; total loads for all 9 sets.

Loads: 95-115-125-125-125-125-135-145-155-165

PR: #165

Note: failed at #165 the first time but tried again after the run and got it. Not much of a stomp and poor form, but I got the weight over my head with elbows and knees locked. Also, at 165, I couldn't clean it at all. I had to take it over to the squat rack to get it up onto my collarbone.

Metcon
2 x 400m
Rest 3:00 minutes in between

2:13, 2:07

Run is much improved from even just 2 weeks ago.

In the warmup, 3 x 5 pullups with the blue band - no kip.

Need to go to LA Fitness this weekend and do heavy load squats and inverse rows on the smith machine. Maybe do some power cleans as well.

Adding More Strength Training

Talked to Scott today about adding some more targeted strength training to my weekly routine. I think doing heavy load deadlift, squat, and shoulder press workouts each week would really help add to the intensity of the non-strength workouts. Might add bench press to that as well. Part of the problem is that I'm walking around at 250 pounds right now and I know that's why I'm always last or near last on these timed workouts. My thinking is that by making those core muscle groups just flat out stronger, I can start to add some more intensity, which will help me burn more fat. I'll add muscle too, which will slow down the measured weight loss, but muscle helps burn fat as well, so that's fine. More muscle is a good thing - don't need to think too hard on that one.

Pull-ups are improving. I can generally do at least 1 pull-up now without any bands. Today I did 3 sets of 5 in the warm-up with only the blue band. We did a bunch of pull-ups last week and then I took the weekend plus Monday as rest days, which I think really helped. Also, last Thursday or Friday I stayed late and did 100 ring rows, which I'm sure helped a lot.

Lunch for the last three days has been Teriyaki Chicken with no rice and extra veggies. This is a pretty awesome lunch - lots of protein and slow carbs and it's enough food to keep me from snacking at work.

2/25/2010 - Run, Power Cleans, and Pushups

200 m run
15 power cleans (#85 - RX is #95)
20 pushups

Complete 5 rounds for time

Result: 22:06

2/24/2010 - Lotsa Wall Balls

30 Wall Balls
15 Situps

Complete 7 rounds for time

Result: 18:08 (#12 ball)

http://www.stonewaycrossfit.com/2010/02/wallballapalooza-224-results.html

2/23/2010 - Deadlifts and 400 m Run

Strength Workout: Deadlifts

5, 5, 3, 3, 3, 3, 1, 1, 1, 1

New PR: #260

Metcon: 400 m run

Time: 2:02