Friday 112709

Power Cleans (my favorite lift)
7x1

Find that 1 rep max!


Thanksgiving Day - I did a 1.6 mile jog with 25 pushups, 15 tuck jumps, 25 squats, and some sprints scattered in the jog. Nothing timed, just something to elevate my heart rate and make me feel like I did something.

Today - 150 Burpees - 15:55 blah

Have a good remainder of the holiday weekend. As for my eating habits, 80-20...80-20 (I hope.) Keep up the good work on your diet Chuck P.

Subbing with scaled WOD from Mark's Daily Apple today:

5 rounds for time:

Sprint up stairs (bleachers)
15 burpees
Bear crawl down stairs
15 burpees

Subbing with scaled WOD from Mark's Daily Apple today:

5 rounds for time:

Sprint up stairs (bleachers)
15 burpees 10 burpees
Bear crawl down stairs
15 burpees 10 burpees

did the turkey trot in 35:47 and thats with a PUKIE! haha, it was great, i felt like such a joke at the end in my chef suit and barf running down my chin. Today me and my brother did Mr. Joshua at the Southtowns YMCA. I didnt Rx the workout, it called for 250 lb dl but i did 225.

The WOD- Mr. Joshua
Rowed 400 meters
30 sit ups
15 Dead Lifts 225 lb
5 rounds for time

i did 21:23 and blood all over my shins. But its better than a blown out back. I'll see you guys soon!

Also Highly, what a glorious return. I had to egg you on a little bit but your back in full swing. Also i'm sorry to hear you havent been finding any shit porn on youporn lately. you might need to pay up for the good stuff

Still can't do cleans, so made up a WOD and called it "buster"


3 rounds for time:

10 DB burpees (30lbs DB's)
50 Double Unders

8:51 as rx'd

At xfit at LI
3 rft
10 front squats 65lbs
20 pullups
10 jerks 65lbs
50 situps
13:26
Memorable quotes: 'water is for women'
'Did we scare you with the screaming'

Got to 215 on the cleans. Not my best, but I was drunk as shit last night. Jameson is my friend.