Do More, Suck Less

5 Rounds for time:
20 Knees to Elbows
20 Situps
20 sec L-Sit

17:55 Rx’d

Totally could have bumped up the intensity but wanted clean, controlled KTE’s.  L-sits officially added to goat list.

jared as Rx'd, daily WOD

4 Rounds for time:
Run 400m
40 Squats

12:28

This was my second WOD today… did the stronglifts 5×5 at 1pm, then this at 7pm.  Overall performance was abysmal, especially squats which I consider myself pretty strong at.  Guess that’s what happens when you squat HEAVY, then throw on a metcon with bodyweight squats later on.  Whatev, was good to go all out – I miss these metcons.

jared as Rx'd, daily WOD

Just topped up on some grass fed free range deliciousness. My roomates are starting to give me weird looks as I cook and eat pounds of meat every day

jared Uncategorized

Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1

115,135,155(bw)

Pic of the infamous “paleo-shot” I crushed attempted to down this weekend.  A whole egg, protein powder, fish oil and RUM.  There maaaay even be a video of it floating around somewhere…

jared as Rx'd, daily WOD

4 Rounds for time:
Run 800 meters
Rest 5 minutes between rounds.

2:39-2:45-2:49-2:59 (approximations, forgot to take pic of board)

It’s been a while since I’ve ran – especially in between my MWF strength training.  Felt good to loosen the ol’ muscles up and focus on POSE.  This WOD reminds me that we all need to sprint more often.

jared as Rx'd, daily WOD

Monday marks the start of the third week of HEAVY strength training in my garage.  Things are going extremely well.  I’ve deviated from Pmenu quite a lot over the weeks and feel like I have a solid workout routine for each of the 3 days per week.

The eating portion is getting easier.  Pounding 17 blocks per day x5 fat is getting easier – and I’ve been eating a dozen eggs a day.  Here’s a typical batch that lasts me a little over 2 days

jared mass gain, zone / paleo

Stadium Workout
30 Wallballs (20lbs/12lbs)
Row 300m
30 Box jumps (24″)
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
Teams are of 4 people, 2 girls, 2 guys. Since this is at PCF and not in CA, if the numbers don’t add up correctly, adopt and overcome.
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.

Not sure what our team got, but our strategy was solid. Rowing def wasn’t the limiting factor – DB push presses were. Great efforts by everyone @ 5pm.

http://potomaccf.tumblr.com/ – for PCF tweets at the game

jared daily WOD, scaled

Pic of my sister’s pantry while I was dog sitting this weekend. Def had to make a special trip to Trader Joe’s for some legit paleo food.

Also tried a new asparagus recipe with the help of Cody bear

jared zone / paleo

Well the garage gym is complete.  It took a lot longer than expected but everything is in, installed, and all systems are go.

As you may recall, I’m focusing heavily on strength training for the next 14 weeks.  3-4 workouts per week now involve HEAVY, lower rep sets of weightlifting.  Why spend all this time, money, and effort into this garage gym?  simple – to get STRONG.

Let’s face it – I’ve never been a big guy.  I ran my ass off for the last couple years, ate insulin-shocking carbs all day, and maintained a lean, scrawny build.  Fast forward to starting CrossFit at PCF – 5 solid months of zone/paleo, intense metcon WODs with the occasional “heavy” days.  My body fat and weight dropped like crazy (139 low) – yet I have never looked or felt stronger.  Throwing my bodyweight (and more) over my head is getting easier and I’m still achieving PRs on the regular.

So why replace 3-4 CrossFit WODs per week with strength training if everything is going so well?  Easy – to BULK UP.  like crazy.  Goal is a lean 155lbs.  Going Rx is a big deal, and I’ll never get there unless I learn to lift heavy shit, fast.

My new Do-wins.  You wouldn’t even believe the difference they make when performing Oly lifts.

My stud-bar pullup bar.  Freaking awesome in every way.  Top notch quality, and with GREAT customer support.  The guys there really took care of me – even by cutting and welding a custom bar length for my abnormal 19 1/4 on-center studs in my garage.  Solid as a rock, zero wobble in any direction.

Dip belt for weighted chins, pullups, and L pullups

dry-erase boards from Lowes.  Inexpensive way to convert an entire wall into a dry-erase board.

new bumper plates.  Now I have pairs of 10, 25, 45.  Also have some smaller iron ones for smaller weight increments.  Also got a huge 20″ industrial fan to keep cool.  Chalk bucket doubles as ipod speaker stand.

Squat rack setup

Not pictured is my weight bench for doing bench presses.  I also have a laptop with a video camera set up to record my Oly lifts.  Reviewing video footage of Oly lifts helps immensely to spot incorrect form.

So that’s it – stay tuned for more SBWTBH mass-gain progress

jared mass gain