On it again!

Alright making back two days in a row, I'm happy.

First to answer Jimmy's questions.

-I used starting strength because where I am with my lifts I feel I make the best improvement with 3x5 set up. Next year I may change some things up to make it more interesting because yes the last 2 weeks got really boring. I am still a novice to intermediate lifter because really I have not been barbell training that long. I have been doing it for 3 years or so. I am still making big gains and once I feel like I am not going to make those bigger gains I will change things up, I probably will here next year or the following. I hope that answers your question, I love hearing from you and you are missed buddy!

Here is some nutrition talk.

-I have been dominating these paleo pancakes for the past few weeks or longer (prob longer) I love them but my energy level is not where is used to be after eating 1st meal. The pancakes are a mixture of bananas, eggs, almond butter, and some cinnamon. I know what my problem is and some mornings I just get lazy and just eat those. I need to be getting more protein and fat for breakfast. I need to be cooking more bacon, I love bay cone. So that's what I am going to do and Ill let you know how I start feeling. Anyone have any interesting "healthy" protein choices in the morning? I like options.

CrossFit Omaha Workout.

-Bulgarian Split Squats (front squat position)
4x6

Then...

Three rounds for quality and development:
Pull ups (strict, kipping, chest 2 bar), 90 seconds
Rest 15 seconds
Pistols (weighted, unweighted, negatives), 90 seconds
Rest 15 seconds
Ring Push ups (feet elev., on knees, rings elev.), 90 seconds
Rest 15 seconds
Row (diff. damper settings, diff. tech.), 90 seconds
Rest 15 seconds

Bulgarian Split Squat went a little too heavy I should have kept my mindset on a deload'ish week. I just felt tired and my body was telling to to ease off a bit but I didn't listen. I went #120 for the squats. We live and learn right!

I love what we did today because we get to choose the intensity and we get to choose what we want to work on. Of course weaknesses!

Pull ups I worked kipping, C2B, strict and some L-pull ups strict. Trying to perform these to the highest standard.
Pistols I have been doing a lot of pistols in my 2 months or strength and I am starting to feel it so I worked on pistols on a KB. I am able to do one on each leg but my balance is, lets be honest, bad. JenD showed up me up those, congrats to her!
Ring push ups again trying to hold my self to the highest standard, my butt and abs were wrecked when doing these correctly.
Rowing (biggest weakness) I work on my start. Doing 100m sprints and tried to start a bit differently each time. I would do 1/4 pull 1/2 pull and then start my fulls. I did 1/2 pull then start my fulls. I did two 1/2 pulls then my fulls. I also did just full pulls. I noticed 1/4, 1/2 and then my fulls worked the best.

Overall great day love being able to work on certain things and lets me know where I stand.

Good read:
http://www.archevore.com/panu-weblog/2009/6/23/the-argument-against-cereal-grains.html
Courtesy of Kurt Harris MD from his website. http://www.archevore.com

Back for good! (I hope)

I want to start chronicling my fitness and also my nutrition. Plus I would like to start talking about my lifestyle a bit as well. I hope I get a lot of questions about really anything. Again this is my way of life and no way and in any form am I going to impose that what I am doing is perfect. I just want to bring up conversation and discussion.

I have spent the last 2 months strength training to get ready for the upcoming season of CrossFit Games. I know my realistic goals and they are to one day be apart of regionals as an individual. I have plenty of things to work on and each year I notice myself getting stronger at those "things".

Strength Program that I did was,

Monday
Back Squat 3x5
Power Clean 5x3 (bench press) every other week 3x5

Wednesday
Front Squat 3x5
Press 3x5

Friday
OH Squat 3x5
Deadlift 1x5

With some accessory work after those lifts like pull ups, pistols, shoulder raises, toes to bar, good mornings, etc. Whatever I felt would help with those lifts.

I ended the 2 months with.
Back Squat 3x5 #290
Power Clean 5x3 #230
Front Squat 3x5 #245
Press 3x5 #152
OH Squat 3x5 #213
Deadlift 1x5 #323
Bench Press 3x5 #220

All my lifts went up, some more than others. This time last year, I am stronger in my squats, press is about the same and deadlift is down. I think deadlift is down because I was not concerned about technique and keeping my back flat. I have been working really hard at that this year.

There is a place where I want to be and there is a place where I am, in my mind I wish I was closer with my lifts but I am happy with the result. I know what I need to do and I have a plan in place.

I am in a deload"ish" week and just getting myself to transfer over from more strength to more conditioning.

Monday
3x5 back squat at #220 (focus a lot on tech.)

Unbroken
15-10-5
Kipping Pull ups (no butterfly)
Toes through rings
ring push ups
4:18 i think.

Today
3 rounds
42 double unders
30 pass throughs
18 push press #132
14:28

Just moving at a good pace not trying to kill myself and also trying to get this cold that I have to go away. Good past couple of days and I my plan is to keep posting on here about what I do.

Good Read!
http://startingstrength.com/articles/active_hip_2_rippetoe.pdf
courtesy of Mark Rippetoe