Happy Halloween.

Be extra careful to protect your purity of essence.

Max effort push-ups 88
10 rounds for time (total time 12:36)
10 ring pull-ups
10 ring dips

Abs.

Enjoy..

I had hoped to keep this blog as a training diary and crossfit log but I am too lazy to update regularly.

Today's efforts:

Morning
1.5 hour fixed gear ride

Afternoon
5 minute jump-rope warm-up
max effort push-ups 80 reps

weighted pull-ups
15 sets (1,1,1,1,1,1,1,1,1,1, 2,2,2,2,2)
Added Weight (0, 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25)

Max effort push-ups 72 reps
Tabata hollow-rocks
5 minute jump-rope

I skipped riding this morning for an evening interval ride.

Noon workout.
BW135

Isometrics 1 minute each (record total time in proper form)
L-sits 40 seconds
Chin-up hang 1 minute
Dip Support 50 seconds
Chin Hang 50 seconds
Handstand 1 minute
Chin Hang 40 seconds
Elbow lever 10 seconds

Total Time 5:10 seconds out of max time of 7 minutes.


20 minutes of Clean and Press
100lbs bar 60 reps.
Total load in 20 minutes 6000 lbs.

Caught a hammer fest around the lake three laps around the lake plus the commute home. Average lap speed 24mph 1.5 hrs 33 miles average HR 145.

Today's effort to preserve sanity.

1.5 hour fixed gear ride avg. speed 18.2 mph

3 rounds total time 21:30

15 reps Overhead Squats 75 lbs
15 reps L-Pull-ups
15 reps Split Jerk 75 lbs
15 reps Knees-to-Elbows
15 reps Hanging Power Cleans 75 lbs
15 reps Back Extensions 25 lbs

I have decided to dedicate today’s blog to Colonel Ripper (R.I.P.) and my buddy The Jerky. Both of whom are misguided regarding the purity of essence but are equal visionaries.

Today’s effort to preserve:

Morning Ride 1.5 hour+ interval ride.
30 seconds on 30 seconds off
1 minute on 1 minute off
2 minutes on 2 minutes off
5 minutes on 5 minutes off
10 minutes on 5 minutes off
10 minutes on 5 minutes off
5 minutes on 5 minutes off
2 minutes on 2 minutes off
1 minute on 1 minute off
Sprint hill climb home


Evening workout
Warm up

20 Sit-ups
20 Janda Sit-ups
20 Ball Crunchs
2 minute plank
20 Hollow Rocks
20 Knees to Elbows

100 push-ups 5 sets of 20
50 chin-ups 5 sets of ten rotating grips

Wave loaded Squats and Deadlifts

2 rep sets

Squats

95
115
135
155
175
195
205
225
245
265


Deadlifts
135
155
175
195
215
235
255
275
295
305