Do More, Suck Less

Worked out with Ryan and Zack again tonight – finally making some solid progress with low bar squats (185).  Gotta get the ASS out on the way down and ATM (ass-to-mouth) ratio constant on the way up.  Breathing is everything – so is intensity.  Deadlifts are looking better – sticking at 215 until form gets better.  Press is solid at 95.  Going for 100 next time.

I curiously wandered into a GNC this afternoon to peruse the hard-gainer section.  Lo and behold I walked out with a middle-of-the-road temporary solution.  Just going to try this for a few weeks – two servings a day on top of my already beastly meals.

PS.  I know this is FAR from paleo… get over it.  I’m sick of weighing low 150s while I kill it in the gym.  GOMAD is too much of a pain in the ass (literally, trust me.)

		Serving Size 1 Heaping scoop Servings Per Container 14 Amount Per Serving % DV Calories 740.00 Calories from Fat 45.00 Total Fat 5.00 g 8% Saturated Fat 3.00 g 15% Trans Fat 0.00 g Cholesterol 110.00 mg 37% Sodium 550.00 23% Total Carbohydrate 123.00 g 41% Dietary Fiber 0.00 g 0% Sugars 20.00 g Protein 50.00 g 0% Calcium 400.00 40% Iron 1.80 10% Vitamin A 0.00 0% Vitamin C 0.00 0% ** Daily Value (DV) not established † Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories: 2000 2500 Total Fat Less than 65 g 80 g Sat. Fat Less than 20 g 25 g Cholesterol Less than 300 mg 300 mg Sodium Less than 2400 mg 2400 mg Total Carbohydrate 300 g 375 g Dietary Fiber 25 g 30 g Calories per gram: Fat 9• Carbohydrate 4•Protein 4

Other Ingredients: Natural and Artificial Flavor, Medium Chain Triglycerides, Lecithin, Salt, Sucralose, Maltodextrin, Acesulfame Potassium, Mass XXX Protein Blend (Whey Protein Concentrate, Calcium Caseinate, Soy Protein Isolate)

One more gem for you before the weekend:

stolen from this page – with more pics

jared mass gain

4 Rounds
Complete each exercise for 1 minute with a running clock
Row (Calories)
Power Cleans (95/65lbs)
Dumbell Push-Press (40/25)
KB Swing (1.5/1 pood)
Rest 1 Minute

Jared PCF – noooo idea, completely lost count.  Gave it my all though

God bless WODs with weight.  Got pretty gassed on rowing, but overall felt good about the exercises.  DB presses / thrusters added to goat list.  1.5 pood KB swings taken off.

Pics of the bacon I ordered through Alison.  Yeah, bacon pretty much rocks my world.

jared daily WOD

“Kelly”
5 Rounds
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Jared PCF 31:15 rx’d

Felt like I killed the running and box jumps, wall balls were sloppy.  May have been the 4 hours of sleep, or the 7 drinks I had last night at PCF happy hour.  Overall happy with my time, gives me a sub 30 to shoot for next time.

PS: Fellow PCF’ers who make a pact to attend the 10AM WOD, sealed with a shot are LIARS!! 

jared as Rx'd, daily WOD

Still feeling last night’s workout

Keith Urban rocks btw

jared Uncategorized

Zack and I had a great strength session with Ryan Powell today – learned SO much about heavy lifting form.  From here on out we’ll focus on LOW backsquats, remembering to keep knees out and staying bent over.  The whole movement still feels a little unnatural but I’m sure it’ll click after a few more sessions.  Ryan blew our minds with the toes 2 bar pike kipping movement.  Tough on the hands but allows for some very fast T2B action with just a little more energy output.  All in all a great workout and I look forward to learning more from experienced CrossFitters like Ryan.

jared mass gain

On the minute complete:
5 DB Thrusters, 45/30 lbs
10 Box Jumps, 24/20 in

Jared PCF – 11 @ 30lbs

Scaled down to 30 to increase energy output.  I wanted full out metcon, which I def got.  On round 7 or so my knee started to hurt on the squats.  By 11 or so I just called it quits so I wouldn’t blow my knee out.  Endurance running comes back to haunt me yet again, FML.

jared Uncategorized

Thought I’d share what I’ve been eating for breakfast these last few weeks:

6 full egg spinach omelet with peppers, mushrooms and a little cheese. Add 4 pieces of bacon and wash down with a glass of whole milk.

Not too paleo or zone, but mass-gainingly delicious and DAMN FILLING

jared Uncategorized

For Time:
Run 400m
20 Overhead Press, 1/2BW
Run 400m
20 Push Press, 1/2BW
Run 400m
20 Push Jerk, 1/2BW

9:54 Rx – Jared PCF

Felt great running some 400m sprints. My goal was sub 10 minutes so I’m extremely happy with my results – finished right around the top 25% of the pack. Def going to feel this WOD tomorrow when we do 5×5 presses. No pain no gain!

Oh, and this is the CRUCIAL explosion you get when microwaving hard boiled eggs… don’t ask.

jared Uncategorized

glooooorious.  90  eggs, 2 gallons of whole milk, case of muscle milk.

Strength training is going VERY well.  Working out with Zack really motivates me to push harder than if I were working out alone.  Squat form is getting dialed in, as are deadlifts.

jared Uncategorized

Haven’t updated about my mass-gain program in a while.  Yes I am still lifting HEAVY 3 days a week, and YES, I am still eating like an effing monster.  Up about 12 pounds since foundations!!

Eating about 40 grams of protein – for TIME:

jared mass gain