2/15/09 CFSB2

For Today:

CFSB #2: Back squat

Warm up

Workout:

I did 3 ascending sets of 5 back squats. Didn't go to heavy, trying to safely ease my way back into squatting after I nearly blew my GI wall out doing them about a month ago. Also, my groin is still killing me from footballing over a week ago.

135 x 5

140 x 5

145 x 5

Pretty easy, next week I will push it a little harder. Followed that with:

3 rounds for time of:

Run 400 meter

10 45# power cleans

10 140# Bench press

Took about 15 min; forgot my watch

2/14/09

Today:

Seven rounds for time of:

Sumo deadlift high-pull (45#)

10 Ring Dips

Time: I forgot. Orgiinally called for 95# sumos, no thanks. Also, went to Apple Valley Anytime and met Solberg, we used his newly purchased rings. Good times; that body strength exercise is brutal. I plan on making a pair for myself sometime soon.

Wed 2/11/09 CFSB1

For Today:

Warmup: Light cardio, low weights deadlifts & thrusters

Workout:

3 x 3 sets deadlift @ 265#

Mini-Fran
12-9-6 of 65# Thrusters/Jumping pull-ups
5:31 (Whew, out fo shape again!)

I've been laying low for awhile. PLaying some tackle football the last couple of weekends; by the time I recover enough to workout again, it's Thrusday or Friday, and my workout week is shot.

Monday 2/2/09

Apologies to myself, since I'm letting myself fail on this journal. I have been workout for the past couple of weeks, just been too lazy to post.

Today:

CF 'Kelly'

Five rounds for time of:

Run 400 M
30 Box jumps (I use a bench, no boxes in this place)
30 20 pound wall ball tosses (I sub thrusters, did 20# for the first round, somebody jacked my 10# db's, so I went to 14# instead.)

Time: An unimpressive 30:49
Could've gone harder, but I've been laying easy since my weird stomach muscle injury (hernia?) that happend a while back. Feels better, but not 100%. Trying to keep my workouts scaled considerably for a while, I need a good 4 months of constant bust with no injuries.