Three Wheels

Day 15

Three mother loving wheels baby.

Backsquat: 10x95, 5x135, 5x185, 3x225, 3x275, 1x310, 1x315* PR

6 Rounds of 9x24in box jumps, 6 pull ups,  15x70lbs kb swings.

Three wheels! 

Rest Day

Front squat: 10x95, 5×135, 3x185, 3x225, 1x245, 1x260* PR.

Picking up the pace

Workout:

Overhead squats 10x95, 5x115, 3x135, 1x155, 1x165

Deadline 5x135, 5x225, 5x315, 1x365

Sprint 50m, Farmers Carry 50m @ 80lbs x4

50 strict pull ups (7 minutes) 

#squateveryday 

If you want to squat a lot you have to squat  lot! 

Three days three lifts

Back squatted to 295, front squatted to 245.

I'm taking some online advice and increasing weighs until I'm no longer fast and clean out of the hole. My knees are starting to accept the work but the low back is definitely my limited do far.  Squats near my PRs are now confident and fast.

In other news I've hit a good 135 Snatch which is new for me and I'm going to stay at that weight until my squat Snatch is iron clad.

Cheers! 

Day Seven - Rest Day! Nope.

Day Seven:

Front Squats 3x95, 3,135, 3x185, 3x225, 1x245, 1x255, Fail at 260
Pullups 30 strict.


And I'm experimenting with publicly humiliating myself:

Day 6, 359 Left

Workout

Back Squats 3x95, 3x135, 3x185, 3x225, 3x275, 1x295, 1x305* HiBar PR
Shoulder Press 3x95, 3x115, 1x135, 1x155, miss at 165
Suicide Sprints 13x30m

Right knee is wonky but everything else feels great.

Workout 5

Overhead Squats 3x45, 3x65, 3x95, 3x115, 1x135, 1x155, 1x165
Cleans 36x135
Burpees 36
Shoulder To Overhead  40x135
Chest to Bar Pullups 40
Deadlift 45x135
Box Jumps 24" 45

Legs are toast. Sleeping now.

Day Four - Another Front Squat PR

Zombie Kitten is Tired

Everyday is Leg Day:

Front Squat 3x95, 3x135, 3x185, 3x210, 1x225, 1x255 (PR) Kinda Sloppy :-/
Build to a Snatch Complex of High Hang, Hang and Full Squat Snatch at 95lbs.
7 EMOM of the complex at 80lbs.
Bring Sally Up at 95lbs.

Also I did a random Pistol at work... My first ever.

Day 3 - Hi-Bar Back Squats

362 days to go.

Wrecking Ball

Back Squat: Hi Bar 3x95, 3x135, 3x185, 3x225, 1x255, 1x275, 1x295* (PR Hi-Bar)
3x5 weighted pull-ups (20lbs)
2x62lbs. 450m Farmers carry
60 lunges 45lbs. overhead
30 hand release pushups.

So I've read that the important aspect to this continual maxing out is to have a daily minimum for your triples and NEVER go below that so for me so far I'm at 205 FS and 225 BS(HB). Those are going up by 5lbs starting tomorrow.

Inspiration from some nice guys farther along in this than me:

 

Workout 2 - Front Squat... PR!

The Open  is done! ( Leaderboard  - Search Masters / Men 45-49 / Scaled / Northwest ).

Death By Crossfit

 I'm back to counting calories and macros 

The Original Cat Shirt

Today's Workout

• Front Squats: 3x95, 3x115, 3x135, 3x155, 3x185, 3x205, 1x225, 1x245,  1x250*(PR)
• 5 Pyramid pull-ups set ( 2 - 7 reps) 
• Lunges 100m
• 100 10lbs. wall ball situps

Felt good and my legs are recovering better than expected.

Why Crossfit for Women?

Because I'm one of the cult of the box my good friend and sister-in-law Mary asked me for some information on why she might choose crossfit for her fitness goals. 

I've been at two boxes (Crossfit for gym): Crossfit Intensify and Crossfit Evviva . Both gyms have exceptional coaching, great programming and a camaraderie that feels a lot more like family than anything anyone would expect from a gym. It feels a lot more like a sports team without actually having to compete with anybody else but yourself.

I love Crossfit because it's built to scale exactly to the needs of the athlete. The workouts are set up and ready to go, you never have to think about leg day or cardio day again. And you will be stronger, fitter and happier - that just comes with the entry fee.

I'm especially convinced that crossfit is incredible for women because it works on exactly what the globo-gym fails at - strength and intensity. Nothing is worse than 8 hours a week on a stair stepper to end up looking like a more tired you. Don't take my word for it:

•  Why Crossfit is Different for Women
• 8 Reasons Women Should CrossFit
• 10 Reasons why women should do Crossfit 
• My Crossfit & Paleo Testimonial 
• On Being Strong: How CrossFit Ended My War With My Body 
• The CrossFit Craze: 5 Reasons You Need to Get In on It! 
• http://www.wodtalk.com/featured-post/why-do-women-crossfit.html 

As far as choosing a gym, make sure there's structured classes, experienced coaches, and plenty of equipment (see Choose a Box ).  In addition I recommend picking a gym with a beginners on-ramp course to teach you the ropes of the basic movements.

Workout 1

Front Squats: 3x95, 3x115, 3x135, 3x155, 3x185, 3x205, 3x225, 1x245, Failed on 1x255

Worked on very light Split Jerks up to 115.

Day 1 - Kick off 365 Days of Maxing Out on Squats

Bad Attitude Panther

I was inspired by Cory Gregory and his ridiculous idea to just go ahead and make everyday a leg day. Like everyday (see squat-every-day-w-cory-gregory over at Barbell Shrugged). Ive just come off my first run in the Crossfit open and I'm sore, tired and everything feels inflamed so why not do something stupid?

So here it is: I'm going to max out squats every day for 365 days. I will mostly be Front Squatting, with two days a week to Back Squats and an occasional Overhead Squat day. I will do triples and end with up to htree heavy singles at my technical training max ( just to good form - with no breaks). On days where I do no other legwork I will lunge up to 400m. 

That'll probably take some working up to. 

My Stats

• Weight: 225
• Age:48
• Back Squat: 305
• Front Squat: 245
• OHS: 165
• Clean: 195
• DL: 375

Ive added some reference photos to track. I'm hoping that back picture works well as a "before" shot. Ugh.

Front

3/4

The bad angle

Side