Back on the wagon

(C) Front Squat 3, 3, 3, 3, 3  @ 90% = 125

CFFB DWOD:

15 minutes AMRAP

5 reps - locked overhead anyway possible @ 185lbs

10 Push-Ups

15 GHD Back Extensions

 

7ish ( I lost count )

FYI 31 days in January

For some reason I thought the paleo challenge started on Sunday. I totally got a bonus no-paleo day, here is how it went:

Breakfast: NOTHING

Lunch: Rib City - rack of baby back ribs, slice pork, sweet potato fries, bbq beans, garlic bread. Lots of sweet tea.

Dinner: Mom's cooking - Pesto crusted salmon, zucchini, onions, peppers, broccoli. 1% milk (she didn't have whole).

Dessert: Black Jack Cherry frozen yogurt. One chocolate chip cookie.

only time cures hangovers

Breakfast: Boston Creme Doughnut and Hot Chocolate from Bennett's

Snack: Six stale Fritos

Lunch: CPK Garlic Cheese Focaccia Bread and Jamacian Jerk Pizza with three Mountain Dews

Dinner?????????????

Note:
I hope I never end up on death row because I could never choose just one last meal. (And yes that is the only reason)

excessive celebration

Don't get too excited or you might pass out.

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)

feast then famine

Paleo challenge is coming up, gotta fatten up before pictures time!  Might as well start the food log today:

Breakfast: Starbucks Marble Mocha Machiato (that right bitchez I only order off menu)

Lunch: Moes Billy Barou (Nachos with lots of queso!) + Sweet tea (I was gonna stop at Chick-fil-a for a milk shake but my ass was about to explode so had to get back to work quick)

Dinner: 2 pretzel bread sticks, kobe mini-dogs, two pints of brown ales, captain and coke, shot of wild turkey, Sailor Jerry and coke

Dessert: Gotta Love It (Large) Cold Stone Icecream (Banana + Brownie Fudge Batter with Reeces Cup and Reeces Pieces)

procrastination

Ughhh, its been a while since I have posted.  In fact, its been a while since I have done a WOD (Monday).  I have been super stressed at work, frantically trying to fix a bug before a deadline.  I have always been a notorious procrastinator.  I tried not to be this time although I can't claim it 100%.  I got most of my work done before being close to the deadline however there was one little bug in the software I couldn't figure out.  I have been pulling my hair out for the last three days trying to find it; I had to have it fixed by this morning to make the deadline.  I got up this morning at normal CF time but decided to drink a giant ass cup of coffee and go into work.  It took me 90 minutes to track down the bug and correct it.  Why can't I channel this super focus when I am not up against the wall due to a deadline?  I swear my IQ doubles when I am panicking.

Bearish DWOD tonight.  Lots of CFFB to make up.  Trying to get super fat and nasty for my pictures on Saturday.  There will be Bennetts.

forgot to put in journal

SWOD
Squat "Speed" 10 x 3 @ 65% rest :30 sec between sets, move the bar as fast as possible! @115
Bench 5 x 5, set PR  145-150-155-160 (pr) - 160 (missed 4th)

DWOD:
Sprints!
8 x 200-Meters
Rest/Work Ratio - 3:1

Coaching Carousel

Ok, to get this you would have to understand the what is happening in college football AND have seen Star Wars.  Hopefully someone else will find this as funny as I did.

freeze your ass off

SWOD:
Front Squat 8x3
Result: 120-120-120-120-120-120-120-120-125-130-135

DWOD:
"Swings & Jumps"
5 rds for time of
20 KBS @ 24-K
10 Standing Broad Jumps, min. 6-ft.
Result: 15:??