November 2, 2018
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11/2/18 Bishop – Started CrossFit

I am a fitness normie now…

Anyways, I’ll post the works outs because I can copy + paste them into this blog 🙂

I also had a full body scan done here are my results:

Weight – 189

Body Fat – 19.4%

The also weighed my limbs which is pretty neat. My legs are currently 24lbs it would be cool to get them to 30lbs.

Next step is buying a chest monitor so I can track the calories I burn because I am trying to get up to a healthy 215.

They’re having me do one more intro session today (three in total) then I just have to perform a Scandinavian blood moon ritual to Frigg and they’ll let me in.

Peace in Iron Brothers.

November 1, 2018
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LaBrake 11.01.18

Smolov Day 4 – Week 1

feeling pretty good actually, i thought i would be more sore.

typical warm up and stretching

10 rounds of 5 reps some lunge variation with the 24Kg KBs nothing too serious just wanted to stay loose and move.

alternated super sets of glute bridges and pull ups

then i stretched for like 10 min.

Tomorrow will be heavy lunges then body weight lunges. Week 2 is jumping and dynamic efforts + 1 set of 5 each day of decently heavy.

November 1, 2018
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Tiemann Workout 11.1.2018

Went to the gym. Putting my workout up here would be a disservice to the blog. I had to poop after ~15 minutes of grinding, bathroom is back on the first floor close to the exit and I just left after that. I may go back after work.

October 31, 2018
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DeSapio 10-30-18

3 rounds: 1-2 min in between rounds

Tire flips x 10

Tire Sledgehammer x 25

Burpees x 15

Pull-Ups x 5

Goblet Squats x 15

Windshield Wipers x 25

Tire Flips x 10

Squat Jumps x 10

Ball Slams x 25

Push-Ups x 15

Chin-Ups x 5

Glute Bridge x 15

Mountain Climbers x 25

Split Jumps x 10

October 31, 2018
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LaBrake 10.31.18

Spooky Smolov Day 3

rolled out and stretched quite a bit. I am definitely pretty tender.

typical KB warm up

quickly work up to 195 LB back squat

4×5 @ 195 // 1×3 @ 205 // 2×2 @ 225 // 1×1 @ 245

Power Cleans 3×5 @ 185

lil bit of ab work

LOTS of stretching

next three days are programmed as lunges and stretching. will likely throw some rowing in there, prolly some abs too.

October 31, 2018
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Tiemann Run 10.31.2018

5.87 Miles 49 minutes 45 seconds

8:29/mile

I passed some sassy group run right before I finished. They were walking, talking, and taking up the whole path so I just ran in the grass past them. I got some sarcastic “well good morning to you too’s.” Really grinding my gears. Run felt great though.

October 30, 2018
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DeSapio 10-29-18

1-6-1 Pull-ups

Deadlift:

10 x 245

30 push-ups

10 x 245

30 push-ups

10 x 265

30 push-ups

10 x 265

30 push-ups

Squat: 

10 x 225

20 russian twists

8 x 245

20 russian twists

6 x 265

20 russian twists

4 x 285

20 russian twists

Hang Clean:

8 x 145

8 x 145

8 x 145

8 x 145

1-6-1 Pull-ups

3 Rounds:

Double KB Swing x 10

Double KB Snatch x 10

Double KB Front Squat x 10

Double KB Clean/Press x 10

Double KB Push-Ups x 10

Double KB Bent-Over-Row x 10

October 30, 2018
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LaBrake 10.30.18

Smolov Day 2

cant tell if my posterior area is sore because of the stepper or the squats. Feeling kind of tight today, but the show must go own. Thursday, Friday and Saturday are programmed EZ days.

KB warm up + pull ups + rolled out and stretched

worked up to 180 lbs back squat

3 x 8 @ 180

1 x 5 @ 195

2×2 @ 205

1 x 1 @ 225

then Ashton’s Challenge

500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups (4:35)

Tomorrow is going to hurt.

October 29, 2018
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LaBrake 10.29.18

Smolov day 1.

warm up roll out + KB + pillar prep + pull ups

worked up to 180 lbs back squat

3 x 8 @ 180

1 x 5 @ 195

2×2 @ 205

1 x 2 @ 225

15 min on the stair stepper

some abs

some stretching