Week 2 Day 5 of CFSB

front squat 3x5
205
215
215
back squat 1x20
175
metcon
row 2k
8:51


body:shoulders a little sore
sleep: 8hrs
nutrition: part 70s big

Week 2 Day 4 of CFSB

Metcon
10-9-8-7-6-5-4-3-2-1
145lbs power clean
burpees
50lbs db swing
22:49

did first set of 10 with 155lbs then dropped to 145lbs

Body:feeling pretty good but a little tired
sleep:8hrs
nutrition:part 70s big

Week 2 Day 3 of CFSB

Rest Day
played an hour of bball but other than that just chilled and had a good rest day.

body:glutes sore from deads
sleep:8.5hrs
nutrition:part 70s big

Week 2 Day 2 of CFSB

Deadlift 3x3
315
335
335
Deadlift 1x20
235
Metcon
30-20-10
65lbs overhead walking lunge steps
40lbs db swings
double unders
6:45



Body:still getting over being sick legs a littletired from squats but feeling good
sleep: 9hrs
nutrition:part 70's big

Week 2 Day1 of CFSB

Back Squat 3x5
225
225
235
Bench Press 3x5
185
195
200
metcon
1 hr of full court bball all out

Body: feeling tired just getting over a virus
Sleep:9hrs
Nutrition:part 70s big

Week 1 Day 7 of CFSB

rest day

sick not a lot of sleep eating what i can but feel awful.

Week 1 Day 6 of CFSB

Shoulder press 3x5
130
125
125
Shoulder Press 1x15
95

Metcon:
hour of bball full court

feeling sick

Week 1 Day 5 of CFSB

Front squat 3x5
185
205
205

Back squat 1x20
155

Metcon
half cindy
amrap 10 mins
5 pull ups
10 push ups
15 squats

16 rounds

Body:shoulders sore but thats about it
nutrition:half paleo
sleep: 8.5 hrs

Felt good today pr on 5 rep front squat and could have gone a little more but for the sake of CFSB stayed about 80 percent below my max. Form was perfect and felt real good all around.

Week 1 Day 4 of CFSB

once again forgot to post yesterday.

Metcon:
For time:
15 Power Cleans 135lbs
30 ring dips
12 pc
24 rd
9 pc
18 rd
6 pc
12 rd
3 pc
6 rd
12:37

Body: feeling great
Nutrition: good
sleep:8 hrs

Week 1 Day 3 of CFSB

Forgot to post yesterday so I will this morning

Yesterday was a rest day I didnt do much I just hung around went out with some friends all around good rest day.


Body: lower back sore but thats about it
Nutrition:half paleo
sleep: 8.5 hours

Week 1 Day 2 of CFSB

Day 2
Deadlift 3x3
315
315
315
Deadlift 1x20
225

Metcon
Annie
50-40-30-20-10
DUs
sit ups
6:17 Pr

Felt really good today i love deadlifts. Tomorrow will be a well deserved rest day.

Body:sore quads lower back and tris
sleep: 8.5hrs
nutrition: ate a lot

Week 1 Day 1 of CFSB

Today I started Crossfit Strength Bias. It is a 6 week cycle that is created to help reach PR's like crazy.

Day 1 CFSB
Back Squat 3x5
225
225
225
Metcon less than 15 mins
skipped becasue of the metcon from yesterday

Play time: Core
L-Sits
11.99 sec Parallet fell out from beneath me
27.38 sec
22 sec Parallet fell out from beneath me
(need to fix the parallets)
3 one min plank holds

body: quads and tris sore
sleep: 9hrs feeling great
nutrition: about half paleo

Shoulder Press and Wod

Shoulder Press
5-5-5-5-5
all at 125

Wod
16 wl steps 30lbs in each hand
100 squats
16 wl
75 squats
16 wl
50 squats
16 wl
25 squats
8:03

Body:Legs still sore from over 1000 squats a few days ago
Sleep 8hrs
Nutrition: aboult half paleo