Tough day.

Started the day with a weird EMOM. 14 minutes of 155# bench press and 3 position snatch working down at 95#.
We did Helen and I had my best time at Koda. 8:56. We had a ton of PRs from everybody and the fastest time was 7:48.
After that we did tabata row rest 1 minute tabata Airdyne rest 1 minute and 2 minutes of muscle ups. I got 15 muscle ups.
Meet Katie. She got her first Muscle-up today.

Back Squat

I tried to set a new one rep max back Squat. I wanted to get 315. Almost got it.
;(

Good Trainer meeting last night.

Sunday Funday.

Had a Funday at the gym this afternoon. We worked on snatch off the box. We all went for a heavy single and I only got 150. Blah.
We all did a a sled push Burpee WOD that killed everyone's legs.
After I rested for a bit, I did 4 sets of 5 reps of box squat at 135#. I don't do these very often so I went pretty light.

Muse Out

Push Press

We did a one rep max on the push press this morning and I got 190 pounds which was 5 more pounds than Arobb.

WOD was a Burpee and row divided by height thing and Bittle and Bennett both beat me. We had a good time doing this wod together. Felt like old times when it was just Reid and I working out when we first opened.

"Joe"

We did a very hard Hero WOD today. "Joe" was a CrossFit owner from Toledo that was murdered when he was opening his gym last Monday.

10 rounds
10 thrusters (95)
10 Bar Facing Burpees
10 pull-ups
57 Double-Unders.

We had a huge class in the morning class and I did five rounds of regular Burpees and had room to do bar facing for the last 5 rounds. Eating bad yesterday made this workout very difficult.
44:15 was my time.

Say hi to Dara

Chest day.

Did a 20 minute EMOM with my buddy Jarred Smith this morning.

Even minute
10 bench press at 135
Odd minute
5 dead hang pull-ups.

So 100 bench press and 50 dead hang pull-ups in 20 minutes.

I have been a little sluggish after 3 days of GOMAD

GOMAD

I am starting the GOMAD strength building diet.  GOMAD is a Gallon Of Milk A Day for one Month.  I will do and half gallon of white whole milk and half gallon of chocolate whole milk.  I will eat as perfect as I can hopefully and the milk will be my only cheat.  Starting weight is 175 pounds.

Two days worth of stuff.

Koda Press and Run

Bench Press Body Weight and Run 2 Miles

I weighed 175 pounds and got 12 reps of bench press and my 2 mile time was 15:44.  I really thought I was running faster than that but I guess not. #ISUCK

High Back Squat 5x1

135,185,225,245,275(F)

16 Minute EMOM

Even Minute

3 OVHS at 135#

Odd Minute

10 Box Jumps (worked on Bounding)

10 Minute EMOM
3 Reps (2 reps a few times)
165 Cleans