Get Awesome!!! oly and gymnastic log

[Chris H Laing]

*15.5 hr fast*

protein - 174g

rest day wod:
For time:
Buy christmas presents for family and gf

Time = 9 hours

Not a very impressive time . I'll PR on it next year.

[Chris Salvato]

i sitll think 9 hours beats me out by about 20 hours lol

[Chris H Laing]

Guess my times not as bad as i thought

[Chris H Laing]

*no fast*

protein - only 140g...booooooooooo

warmup:
none

clean tech:
none

clean strength:
front squat
105 x 3 x 5

felt really easy compared to the 85 lb ohs last workout. Might have had some slight forward lean on a few reps as they were done faster than usual without the usual attention to form.

jerk strength:
push press
95 x 4 x 4

Also felt pretty easy. Maybe I'm stronger without a warmup? Again maybe some slight forward lean on a few reps, but i realized it happened when it did and fixed it for the remainder of the set.

pull:
chest to bar chinups
Bw x 3 x 5

Adding weight on monday!!!

Felt strong today. Great day.

[Chris H Laing]

*no fast*

pro - 52g
carb - 239g

Tried a carb load up day because I've been doing reading on cyclic low carb diets and thought I'd give it a try. Did not enjoy it at all. I had way to much fruit today, which means way to much sugar. Now i feel kinda sick. Think ill stick to what i've been doing unless I find out that carbing up every now and then is necessary for performance.

[Chris H Laing]

*15 hr fast*

pro - 154g

warmup:
2 x 100 fast jumpropes w/ ankle stretches
DROM

Making my warm up shorter because I felt so strong my last strength day without a warmup at all. Putting the FL and PL holds at the beginning of metcons now.

sn tech:
w/ an oly bar
3 sets of 5 exp 2 pullunder fast

time to start jumping out to the landing stance with these, and time to add another stage of the progression to work on after these. I'll be watching the movie tonight and hopefully figuring out what to do next.

sn strength:
OHS
75 x 3 x 5

I hate ohs. I suck at them. I have a horrible bottom position, and i'm wobbly throughout the whole movement, even with only 75 lbs. These make me pissed.

pull:
c2b chinups
2.5 x 3 x 5

Pretty easy. had to kip a lil on the last reps on the second two sets to get my chest to the bar though.

push:
hspu negs, head to floor
10 sec x 3 x 3

Was much easier on the first sets than I remember, but I dropped fast on the last rep in the second set, and last two in the last set. Hopefully I'll be bringing my parallettes with me to the gym next time i do these.

Disappointed with the OHS, but everything else was good.

[Chris H Laing]

*16 hr fast*

pro - 134g...booooooooo!!!! I hate days when I dont get enough protein...


warmup:
none really...some clean tech but i was with friends who rushed me into the workout. Stupid peer pressure.

metcon:
5 rounds for time:
12 pullups
12 burpees

Time = 10:41

Met Pukie during this one, during the burpees in the last round. Dropped to the ground to start the burpee, and some crap spewed out of my mouth. Did the rest of my burpees and then walked over to the trashcan to spit out the rest of the stuff. Burpees kill me. They give me a headache and make me throw up. i'll be putting them in my warmup from now on.

Goal for this one was 10 mins . I'm jealous of all the people who can do 10 rounds in 10 minutes. Thats some crazy janx.

[Chris Salvato]

ever do 100 burpees for time? I wonder if that would treat you as poorly...maybe the pullups push you over the edge...

[Chris H Laing]

Yea that one sucked too. But maybe your right, because I didnt throw up during it...

[Chris H Laing]

*no fast*

pro - 229g!!! Making up for the last couple low protein days.

warmup:
ran a lil because I havent in a while
2 x 100 fast jumpropes w/ ankle stretches

Forgot to do DROM today, and I think it hindered my front squats today.

cl strength:
front squat
115 x 3 x 5

These weren't that hard, but i thought they would have been easier because 105 was so easy. Worked out really early this morning and only had a pear with peanut butter (all natural of course) before getting to the gym, so that might be part of it.

jerk strength:
push press
100 x 4 x 4

Had really good form on all of these, but a couple I didnt get enough hip into and ended up have to press out the last couple inches. Still this is pretty good for me. I'll be at bw soon enough

pull:
clean dl
155 x 3 x 3

When I keep my back vertical my knees go way in front of the bar, which makes the bar grind my shins on the way up and makes the pull really slow and painful.

Felt tired for the whole workout, but i think its because i had to go so early because the whole family is coming over today for christmas dinner and whatnot.