Well hell may be freezing over (workout)

[scared?]

Yeah I am...nub...

[andyman]

Double unders Geoff - technical and extremely good for you

ordered one of those rx ropes for warmups. i like jumping rope to warmup.. helps that i'm decent at it

[scared?]

Skip de do u fucking fagots!...

[andyman]

Back Squat
3r @ 190lbs
3r @ 225
3r @ 250
3r @ 270
3r @ 250

Power snatch + overhead squat
3psn + 3ohs @ 115
3psn + 3ohs @ 125
2x 3psn + 3ohs @ 135

power clean + push jerk
3pwrcl + 1 pj @ 135
3pwrcl + 1 pj @ 150
3x 3pwrcl + 1 pj @ 160

Clean pulls
4r@ 210
4r @ 240
3r @ 265
3r @ 225
3r @ 240

behind the neck snatch grip press
4sx5r @ 95lbs (first time doing these, sucks)

don't eat cereal an hour before you work out.

[Don Carlos]

Nice Back Squat dude - I've done 250lbs for 1 but not sure I could do it for 3...I might have to try *feeling strong*

[scared?]

lol...

[Deathshroud]

Back Squat
3r @ 190lbs
3r @ 225
3r @ 250
3r @ 270
3r @ 250

Power snatch + overhead squat
3psn + 3ohs @ 115
3psn + 3ohs @ 125
2x 3psn + 3ohs @ 135

power clean + push jerk
3pwrcl + 1 pj @ 135
3pwrcl + 1 pj @ 150
3x 3pwrcl + 1 pj @ 160

Clean pulls
4r@ 210
4r @ 240
3r @ 265
3r @ 225
3r @ 240

behind the neck snatch grip press
4sx5r @ 95lbs (first time doing these, sucks)

don't eat cereal an hour before you work out.

Andy, how long does it take you to run through a list like this?

[andyman]

that was about 75 minutes but it really isn't a lot of stuff. Monday took about 90 minutes i think.

monday was 112 reps + warmups, tuesday was 99 reps plus warmups, and tomorrow looks like it's going to suck shit.

[Don Carlos]

Ok so I did

Back Squat:
1x5 @ 60kg
1x5 @ 80kg
3x5 @ 100kg

Sore legs after a throwdown on Sunday where there was plenty of squat action but I think I could managed 3 reps at 110kg easily enough

[Whiskey 7]

Thought I'd make a public announcement that I am on the fitness/weight loss thing again.

I was 96kg and I am looking at loosing about 10 to 15kg.
So far down to 92 so a little way to go.

(Now if you are on the imperial system and want pounds multiply by 2.2)

[andyman]

[feedback]

pulled 405 for 2 yesterday, I've been cutting for 2 months and my bar speed was probably 20% of what it was when I was pulling the same weight 3 months ago.

[Don Carlos]

CrossFit Games work out 13.1:

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

[andyman]

wednesday 6 march

front squat
4r @ 165
4r @ 195
4r @ 220
4r @ 235
3r 220
3r 235
3r 220
3r 235

snatch
3r @ 120
3r @ 140
3r @ 160
3r @ 170
2r @ 180
4x3r @ 160
no here is where it got ugly... on the second set of the 4x3 i got super lightheaded because the 2nd snatch at 180 took it out of me and since it was as if i had completely forgotten how to snatch at that point, i packed up and decided to come back and finish.

so a few hours later i came back and still made it through the snatches but barely, something went haywire in my brain. then i finished the rest with no problem:

clean + jerk
3cl + 1j @ 145
3cl + 1j @ 170
3cl + 1j @ 190
3cl + 1j @ 205
2cl + 1j @ 215
3x3cl + 1j @ 190

snatch deadlift from block below the knee
4r @ 225
4r @ 245
4r 225
4r 245
4r 225
4r 245

Press
4x5r @ working weight
115, 120, 120, 115
not much weight on the presses but my arms were smoked

[andyman]

thursday 7 march

back squat
3r @ 190
3r @ 225
3r @ 250
4x3r @ 275

power snatch + behind-the-neck snatch grip push press + overehad squat
3pwrsn + 3 btn pp + 3 ohs @ 115
3x 3pwrsn + 3 btn pp + 2 ohs @ 135

power clean + front squat + jerk
3pwrcl + 3fs + 3j @ 135
3x 3pwrcl + 3fs + 2j @ 165

easy day. friday will suck like wednesday did though.

[feedback]

hit 250 x 3 on bench today @ 170 lbs. I've also started reverse dieting as my cut has stalled, so I'm going back up to 2600 calories for a couple of weeks before finishing my cut

[Don Carlos]

250 x 3 @ 170lbs?

You did 3 reps @ 170lbs 250 times?

[scared?]

Pathetic weaklings...I got that shit beat and I'm not even lifting...

[scared?]

hit 250 x 3 on bench today @ 170 lbs. I've also started reverse dieting as my cut has stalled, so I'm going back up to 2600 calories for a couple of weeks before finishing my cut

do u have a photo shoot coming up or something?...

[feedback]

hit 250 x 3 on bench today @ 170 lbs. I've also started reverse dieting as my cut has stalled, so I'm going back up to 2600 calories for a couple of weeks before finishing my cut

do u have a photo shoot coming up or something?...

yeah... need to be shredded in time for pool party at hard rock hotel

[scared?]

Lol Jesus dude...

[andyman]

and I'm not even lifting...

quoted for truth

[scared?]

I don't even need to lift and I still win...

[andyman]

Friday 8 march

front squat
3r @ 165
3r @ 195
3r @ 225
3r @ 235
2r @ 250
2x3r @ 235

snatch
2r @ 120
2r @ 140
2r @ 160
2r @ 170
1r @ 180
2x2r @ 160 (power snatched these)

clean + jerk
2 + 2 @ 145
2 + 2 @ 170
2 + 2 @ 190
2 + 2 @ 205
1 + 1 @ 215
2x 2 + 2 @ 190

clean deadlift from blocks below the knee
5r @ 210
4r 240
1r 270
4r 240
1r 270
4r 240
1r 270

[GONNAFISTYA]

I'm lifting beers to my face.

Oh hey....just lifted again.