Last Challenge Food Log

Monday:

AMRAP in 15 minutes of
5 Push Jerks or Split Jerks @ 100lbs/155lbs
7 Clapping Push Ups
Row 125m
6rds + clapping

Breakfast - Burger patty
Lunch - Publix chef salad (no dressing, removed cheese)
Dinner - Paleo Meatloaf, spinach (accidentally left the left overs out overnight, through off my whole end game plan)

Tuesday:

21-15-9
Overhead Squat @ 85lbs/135lbs
Deadlift @ 155lbs/225lbs
19:37

Breakfast - Tuna, pecans
Lunch - 3 eggs, bacon
Dinner - Lemon pepper chicken breast, spinach, pecans

Wednesday:

(At home)
Ran 1 mile
50 sit ups
5 30-second plank holds

Breakfast - (skipped)
Lunch - 4 eggs, bacon
Dinner - Garlic pork loin, broccoli

Deep thoughts by Stuntman Mike are coming soon!

crush or be crushed... (was crushed)

Breakfast - None.  I woke up late, blah, blah, blah this no breakfast thing is becoming a pattern.  A bad one.

Lunch -Bistro salad (I was trying to go out on a limb and get something new at UFood... but didn't.

SWOD
Squat 5x5 @150

CFFB DWOD:
AMRAP in 15 min of
5 Anyway Overhead @ 185lbs
10 Push-Ups
15 GHD Back Extensions
6+2pjs
(awful)

Dinner - Lemon pepper ham, raw carrots, cinnamon apples, milk
Snacks... I see some almond butter in my future

Good morning

AMRAP in 20 minutes of
1 HSPU
1 Strict Pullup
1 Ring Dip
3 HSPU
3 Strict Pullup
3 Ring Dip
5 HSPU
5 Strict Pullup
5 Ring Dip
3 2/3 Rounds  Tried a little RX'd action but that didn't last long

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
65-75-85-95-105

Breakfast: 2 hb eggs, larabar (in between WODs)
Lunch: Steak, broc/cauli/carrots, walnuts, coffee w/ whole milk
Dinner:  Paleo Parade Picnic (not sure what that is yet)

Relaxing weekend

I have a nice three day weekend with no CFFB Saturday or Sunday.

Friday's food:
Breakfast - left over meatloaf, whole milk
Lunch - UFood bistro salad
Avoided Temptation: Giant bag of Valentine M&Ms that sat literally 18 inches away from me for 8 hours at work
Snacky Snacks - mixed nuts, pistachios, pecans
Dinner - Homemade (and paloeized) Mongolian Beef, two glasses of whole milk

CFFB SWOD:
(C) Rack Jerks 1, 1, 1, 1, 1, 1, 1; 115-135-145-155(miss)-155-165(miss)-155
Bench "Speed" 10x3 @ 65% of 1-RM w/:30 sec rest @155

CFFB DWOD:
Perform two (2) Power Cleans on the minute for 15 minutes
*Use a maximal weight, 85 + % of 1-RM
*Foul = perform one burpee for every miss on the spot
*Record weights used and number of completed rounds
@140

i'd fuck me

SWOD: Power Cleans 5x3: 135 - 155 (miss on third) - 155 (pr) - 165 (fail) - 165 (fail)
Rack Jerk (Front Push Jerk) 5x1: 115 - 135 - 145 - 155 - 165 (pr)
Weighted Chin Ups: 5x1 16k
(Thanks Brent for teaching me the tranny tuck on the weighted chin ups)

F L O R I D A S T A T E

Whew that was close!

Yesterday's bs:

Jerk (Push or Split)
5 x 3 @ 85% of 1-RM


Results: 5 x 3 @ 115

Sadism: 1

I probably could have done more weight on this one but I decided to focus on technique because for some reason my jerks have fallen way off.  These sets were still way sloppier than I wanted them to be.  I should be adding handstand pushups or just handstands to my warm up to help the whole active shoulder thing.

I skipped this morning for two reasons: CFFMHH this evening and FSU played a game last night and actually won.  I am glad I stayed up and watched the whole thing because they came back for the win in the fourth quarter.  This game would be impossible to predict because we had a great FSU offense (ranked 8th in the country) against a great UNC defense (ranked 10th)  and a horrible FSU defense (ranked 101st) versus an equally bad UNC offense (99th).  The first half was scary as it looked as if their defense would keep us contained and their offense would make a mockery of our defense.  The second half was a different story... we started moving the ball again, the announcers kept complaining about our quarter back who finally bombed it 40 yards in from deep in our own end zone and the receiver finished the the rest of the play for a 99 yard touchdown.  (starting at 56 seconds on the video)  How nice it feels to see us doing that to another team then it happening to us (which it has about 6 or 7 times this year).  The Noles who were 2-4 for the first time since '76 in a season where we had high expectations,a virtual lock for the ACC Championship.  Now we are at 3-4 and trying to work our way back into bowl eligibility.  Since the gator game can already be marked as a lose.  We have to win 4 out of 5 just to stay bowl eligible.  The funny thing is we still aren't completely out of the ACC race, miracles can still happen.  I am also glad I get to spend the second weekend in a row not worrying about FSU losing.



Suck it haters.

--Stuntman Mike

The next big thing

Today's punishment:

TGIF Dual Mod ~ MW

"Up In Arms"

5 rds for time of

Push Jerk/Press - Max Reps

Run 200-Meters

Rest 1-Minute

Rx'd weights, Women @ 93lbs/Men @ 135lbs

Post total number of reps AND time.

I haven't done it yet because I decided to sleep in and partake in CrossFit Happy Hour Fridays (CFHHF).  Beer after WODs is better then.... well, water after WODs.  I had a salad at lunch today when I really just wanted a burger.  I started day dreaming about burgers and remembered hearing about the latest and greatest county fair food the Krispy Kreme Kheeseburger.  It looks gross but sounds intriguing... and TASTY:

Sounds like a football weekend project to me!

Suck it

--Stuntman Mike

PS.  I would like to welcome Jenn and Kary to the CFFM blog-o-sphere!

Self medication

Let me catch you up...

Friday's punishment:
Writhing in back pain

Yesterday's punishment:
8x4 Push Jerks @ 75% of 1-RM
Result: 105 of 145 (72%)
Sadism scale: 3 of 5
Back still hurts. Fuck you Jason! DT got the last laugh after all.

Today's punishment:

3 rds for time of:

25 SDLHP @ 63/95

25 Push-Ups

Run 400-Meters
Results: 23:33 subbing the SDLHP with 40 WBS to save my back
Pukey scale: 2 of 5
Sadism scale 3 of 5

Uh, can't get past the back pain. I tried warming up with the SDLHP and it hurt at 65 lbs so Jason being the "nice person" that he is let me sub it out with WBS... then added 15 extras to not hurt his rep as an evil bastard. The WBS felt ok but I was surprised how much my weak back made the push-ups more difficult. Planking was no fun. The advil I took for a migraine last night helped, this got me thinking. What would CrossFit be like... on drugs?

CrossFit + Marajuana = DNF every time. "It's too hard man, lets just eat some donuts instead"

CrossFit + Ruffies = You look at the previous day's WOD and can't believe what you did.

CrossFit + Coke = Great for any workout < 20 minutes, bring a sweat rag. Just hope your heart doesn't explode.

Crossfit + Acid = Watch out for the flying medicine balls.

CrossFit + Extacy = Keep away from the roller foam.

CrossFit + Vicodin = Makes all the CrossFit pain go away... brings the pukey scale to 5.

CrossFit + Crack = You steal the CFFM AC unit.

CrossFit + PCP = Triple your 1-RM (and blow out all your muscles... then get tased by the police)

Suck it.

--Stuntman Mike

DT

Punishment Part Deux:

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Results: 19:10 @115
Pukey scale: 2 of 5
Sadism scale: 4 of 5

Woooo that was fun. Ok, not so much. Really sore now. Thanks Liz for the beer after!

Suck it.

--Stuntman Mike

Evidence

Today's punishment:

Push Jerk

5, 5, 5, 5, 5

Go H-E-A-V-Y, attempt a new 5-RM!

Result: 95-115-125 failed on third - 105 - 115
Pukey Scale: 0 of 5
Sadism Scale: 2.5 of 5

Why a 2.5 on the sadism scale. A 1 is automatic until I show up to CF and we do 10 jumping jacks and he has Bennett's donuts waiting for us. There isn't a single Crossfit work out that isn't a little sadistic. The other 1.5 is that he gave us a work out that uses quit a bit of hand grip when he knows we all got our hands torn to fuck yesterday. I also think the extra work weighted lunges would have been hell for the same reason had I been able to stay to do them. Other than that, today wasn't bad. I got a 5 RM by default because I didn't have anything recorded for this. I actually think I could have managed 125 ok but I threw the bar to far backwards on the third rep and tweaked my back a little. I didn't get the stuntman nickname for nothing.

I have the pictures posted from the "Stuntman Mike" WOD. Again thanks to everyone that came out and made it a blast while we got blasted. We all need to do that more often! (but not too often, I am getting old you know.) So check 'em out!


Click here to go to the gallery!

Stuntman Mike will be on temporary hiatus; I will be in NH for a week for a family reunion. So while all of you are being tortured by Jason, I will be eating lobster, steamers, clam chowder, whoopie pies, Boston cream pie, and black raspberry icecream!

Suck it.

--Stuntman Mike

The Finger on the Fourth

Today's punishment:

Play day, what ever the fuck you want. My dumb ass chose the "Bear Complex" I don't know what is wrong with me.

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Reuslt: 65, 75, 85 FAIL on 4th, 85 FAIL on 4th, 75
Pukey scale: 3.5 of 5

First I want to say how foolishly ambitious I was on this, I thought I would crush my previous best but, alas, I did not. My previous best was a full 85 set. I was hoping to complete 85 which I failed last time. Not even close. I guess I am getting older and can't rebound from all this binge drinking like I used to. Or today was just an off day. I know I am strong than that.

Second, I want confess how stupid I am to pick such a hard WOD on a play day. I could have done anything with varying degrees of suckiness but I chose the Bear Complex. Seriously what the fuck was I thinking. Actually I was thinking that this WOD made me the sorest I have ever been and that probably would make me stronger since I had two days to rest. I forgot that I would actually have to do the workout though. I can't blame Jason on this at all, I really hate myself for this one! I have to note that Jason got really excited over my choice. His ass is still evil and he couldn't wait to see how much pain would be inflicted upon me.

Third, my hand is in rough shape thanks to the commie swings a few days back. I padded it with a MacGuyvered combo of athletic tape and a paper towel. I am not sure how well it worked. Here is how it looked after:

The tape job

The blister: thanks to evil Jason and the commie swings.

Oh yeah, did you know that flicking people of is a sign of patriotism? Every great American should use it. Let me tell you the story behind this one....

Why the middle finger is patriotic

During one of my surfing sessions I stumbled upon this cool little story about sailors sticking it to commies while in captivity. On January 23, 1968 the USS Pueblo got caught spying on the North Koreans and was overtaken by a small fleet and some airplanes. The surviving sailors spent the following days in captivity being fed propaganda and getting tortured for the next eleven months. They were forced to sign confessions but being the awesome Americans they were, the sailors made a mockery of the situation. The ship's captain read this over commie radio for propaganda purposes: "We paean the North Korean state. We paean their great leader Kim Il Sung" (paean means a hymn of praise). But...

"I deliberately mispronounced it," he said. "I said, 'We pee on the North Korean state, we pee on their great leader Kim Il Sung.' The North Koreans never picked up on it."

Also the sailors fought back all the propaganda photos by giving them a Hawaiian Good Luck sign: (pictures stolen from http://www.usspueblo.org/v2f/captivity/goodluck.html)


So next time Jason is taking your picture for his propaganda purposes, show your defiance, give him the finger! Have a fun and happy fourth everyone but remember...

Suck it.

--Stuntman Mike

Back in action

Tuesday's punishment:

"Creola"
2 Dundee Honey Browns
1 One Barrel rum on the rocks
2 Coors Lights
1 Brooklyn Brown
1 Shark Bite ( some tall cocktail, no idea wtf was in that)

Result: Lots of urination. Slight slurring of the speech. Warm, jovial feeling.
Pukey Scale: 4 out of 5 the next morning

My liver hates me. No CrossFit this day.

---

Yesterday's punishment at 6 pm:

AMRAP in 15 minutes of:

1 Power Clean

2 Hang Power Cleans

3 Push Jerks

5 Burpees

Rx'd weights - 93/155

Result: 9 + 2 HPCs @ 105lbs
Pukey Scale: 3 out of 5

This one was rough. I still wasn't 100% but it helped cleanse me quite a bit. My first five minutes were strong, I was able to bang out four rounds. I started faltering after that. Fuck Jason and his ridiculous work outs. Bastard is picking on the drunks.

---

Today's punishment at the usual 6am:

Triple Mod ~ MWG

For time:

50 D/U

40 WBS [14/20]

30 Walking Lunges

Run 400-Meters

50 KBS [16/24]

Run 400-Meters

30 Walking Lunges

40 WBS

50 D/U

Result: 26 something.
Pukey Scale: 4 of 5

Terrible levels of suck on this one. Be it dehydration or low blood sugar or what ever, I actually got light headed towards the end of the work out. I almost sat my ass down during the second round of WBS, but I decided to just push through since I was almost done. I am glad I did because there was never a point where I actually passed out so it would have been a waste of time. If I had passed out while the medicine ball was in mid-air this would be a different post. I found it funny though that my DUs were way better in the second round then the first. I think this was the fact that I wasn't fully awake yet.

Commie swings. Fucking Jason put 50 of those bitches in the middle. I HATE HIM. I HATE KBS.

Suck it.

--Stuntman Mike

Nice jerk action

Today's punishment:

Push Jerk
1-1-1-1-1-1

Result: 6 @ 135lbs (93% of 1RM), 1 @ 145 (100% of 1RM), 150 lbs FAILED twice
Pukey Scale: 0 of 5

Day two of no creativity. Yesterday I was on a coffee high and got a bunch of programming done. My mind was all robot like and I couldn't think of anything to write in the blog so thought I posted a video (its now fixed). It is not completely work safe if your employer has something against getting rockets shoved up anuses. Now I am paying for yesterday's productivity with a hollow fog lingering in my head. Also the rain is making me sleepy. I am going to attempt some sushi at lunch. Thanks to MK today for being my work out buddy. She also prevented my untimely death as I was going to jump up to 155 after my 135x6 was finished, recommending a smaller increase. I didn't even hit 150 so it was good advice for sure. No nasty girl today but what does Jason have in store tomorrow?

Suck it.

--Stuntman Mike

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UPDATE: The sushi is not sitting well.