Monday, December 01, 2008

WOO HOO...I PR'd my deadlift again..........I went from 165 to 170..I'm so happy!! I don't have totals for the others so they are PR's for now. I will try this again in a couple weeks.
The Crossfit Total"

Perform a max weight effort of:
  • Back squat
  • Shoulder press
  • Deadlift

You get three max weight attempts at each movement. You finish all three lifts before moving to the next exercise. Your score is the total of the max effort of each movement.

BS- 115,125(f), 120 SP- 58(f), 58, 63(f) DL- 155, 165, 170= 348 total!

The little Mister(Rocky) and me after a 2 mile run.

1) Lactic acid is the Spartan’s friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.

2) The Spartan takes no breaks between exercises, unless it’s to shove a non-Spartan out of the way.

3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.

4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.

5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).

6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.

7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second - look up the adjective “spartan” in the dictionary: “strict and austere.” You should be able to do a Spartan workout in a FOB.

8 ) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn’t fear his workout, it isn’t hard enough.

9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.

10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma’s basement, a hotel room, or in a city park.

11) If the Spartan is not in pain during his workout, he is wrong.

12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, “girly pull-ups”.

13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.


johnt said...

Hey Where did you get the Spartan workout code? That was pretty good.

PapaSmurf said...

Crongrats on your PR... I powerlift and cycle so I understand.. I notice in some of you earlier posts you wear an IT Band wrap.. what type do are you using.. I need to try a differnt brand



Nick said...

Very cool.

I start offical Crossfit sessions on December 15th at Rogue Fitness. Cannot wait.

LittleB22 said...

I'm hearing more about this Crossfit thing more and more. What is it and where can I find more info? Congrats on your PR. That's exciting!!

Damon said...


Congrats on the deadlift PR.

I'm taking my annual 6-8 week respite from running hard or long, so I've been in the gym a lot more recently. In the last 8 days, I PRd my bench press, squat, and deadlift. I'm still far from being a real lifter, which is fine because I'm really an ultrarunner, but a PR is a PR.

My next goal is to get my bench press to my body weight. I'd like to get the other two powerlifts to 2x of my bodyweight, but I've got a lot of work to do there.

Cheryl said...

Great Job on the PR.

Jon said...

Excellent work on PR'ing your deadlift weight!

Next pic I'd like to see: You eventually doing a deadlift or a squat using Carl as the weight! You can do it! :-D