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CrossFit had a nice WOD yesterday for me.

Every Minute on the Minute:
0 to 4 min (5 total sets)
1 Hang Clean
1 Jerk

5 to 9 min (5 total sets)
1 Hang Clean
1 Jerk
1 Hang Clean
1 Jerk

10 to 14 min (5 total sets)
1 Hang Clean
1 Jerk
1 Hang Clean
1 Jerk
1 Hang Clean
1 Jerk

Started with 155# on the bar up through the sets of 2 then dropped to 135# for the sets of 3 reps per minute. Starts super easy and then gets super brutal at the end. First round you throw up the rep and rest for like 45 seconds but later rounds it all starts to cascade together.

Note: Those hang cleans I rode down into the bottom of the front squat, what CF calls a squat clean.

ADDENDUM:
Talking about Front Squats

Klokov 5 second pause front squat 250kg (550 lb)

[youtube]http://www.youtube.com/watch?v=FLVxmMQLAg0[/youtube]

new kicks

likely str8 OLY GASSSS but they are fuckin kool

Did my first little workout yesterday in weeks. Wasn't so bad at all. In fact, I think I needed that break to get my head 'round sparring and learning about pacing and insuring I do not injure my hands. I was pleased with my performance.

i've been curious about this for a while and wondering how anyone else deals with it, if anyone has to. my job is extremely physically demanding pretty much every day five days a week. it keeps me in better shape than some other people's jobs for sure, but it's far from the ideal exercise routine to really be in very good shape. i'm plenty strong, but i'd love to be more toned or just feel better. not that i'm that bad off but i could certainly be better. but i'm fucking exhausted at the end of my work day and it's so hard to imagine going to the gym or going running or something. i had a gym membership, but since i've been working more i've let it lapse. what do people who haver physically tiring jobs do? this wasn't an issue when i was ten years younger, but it's harder to be in good shape now and it sucks to feel too tired to work out.

Cousin asked me to go to local gym so I went along. Eventually got bored with what he was doing and I grabbed a barbell and started doing clean and jerks.

Anyways, not used to metal weights since I cant just drop them from overhead like usual bumper plates. Eventually tho around 205# I just said fuck it. Dropped it from overhead, entire gym looks to see what the hell is going on. Video of the lift below. I tried the new lifters which I really liked. Stiffer than the Reebok ones and they felt nice and looked fuckin awesome. I was super color coordinated, black and red all over

[youtube]http://www.youtube.com/watch?v=2Bw7h0l3tmM[/youtube]

finally made a before and after pic.

I was wearing the same brand and size shirt in both images. Ive but on a bit of muscle since Jan as well! so im up to about 192lbs

Luis looking fucking awesome man.

new05002 wrote:Luis looking fucking awesome man.

thank you sir!

In that spirit here you go

vidret wrote:I guess you could cut down your gym sessions to the core, we're talking 20 minutes of lifting. have a cup of coffee and just do it. It'll feel easier to go there when you know it's so little to do.

Otherwise it's the usual - try to get 9 hrs of sleep and eat stuff that keeps you balanced over the course of the day.

also, TONED


sorry

This is very important. Make sure you eat good, hearty foods at the right intervallic times. Don't overeat and gorge, and don't wait until you're hungry to eat. This is my opinion and just from my experience, but it's easier to maintain a consistent level of enthusiasm and energy when you maintain a consistent level of eating. Treat yourself like an infant and eat every two-three hours, but cut back on how large those meals are make sure they're rich in protein, mix up fast and slow burning carbohydrates, and add plenty of natural vitamins and minerals via vegetables. Also, water. And Sleep.

SpaceFlunky wrote:finally made a before and after pic.

I was wearing the same brand and size shirt in both images. Ive but on a bit of muscle since Jan as well! so im up to about 192lbs

You're lookin' awesome, dude!

new05002 wrote:In that spirit here you go

daaamn Nick you lookin all KINDS of sexy.

new05002 wrote:In that spirit here you go

HOW THE FUCK did you lose 30 lbs in the same month?!?!?!?!?!

okay okay sheez that should say 2013.

new05002 wrote:okay okay sheez that should say 2013.

I'm aware I just had to give you some shizz