And back to the GSS&S Results
I already posted my physique results. Here are the measurements and strength gains…
Weight in lb’s, measurements in cm’s.
Weight in lb’s, measurements in cm’s.
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Damn nice lift! Is that @MarkKO late in the frame? 
@MarkKO wouldn’t wear gloves! That’s a firefighter I shared the platform with today. Lucky guy was training on duty. They just drive the fire engine to the gym and carry their radios with them.
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Nicely done man! Looked like you had more in the tank too.
Well I didn’t black out but I was feeling the early stages of it 
Thanks, man!
It’s nuts to think I hit 450 in late 2016 during that 600 lb Deadlift thread. I never would’ve guessed I’d be 55 lbs away from that somewhat elite club.
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That’s what I’m talking about…BOOOOOM
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Damn man, nice!
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That dude next to you.
Thinking “wish it was me”
looked easy Big J
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Hell yeah man!!!
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if your wife ever comments about your weight again just give her some popcorn and throw that 545 DL vid on repeat for 1.5 hours
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6.19.18
Woke at 240.2 lbs.
CF Experiment Day 2
I overdid it again! I just barely pushed myself to the point of nausea and ended up sitting on the floor dripping sweat again.
2 LAP DYNAMIC WARM UP
MUSCLE SNATCH 3RM
95 x 5
105 x 5
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3 missed the 3rd rep but tried again and got it.
CONDITIONING WOD (made up by me)
- Assault Bike 1 mile (turned out to be 50 calories)
- 50 push ups (20, 10, 5, 5, 4, 3, 2, 1)
- 40 back extensions
- 30 MB Russian twist (12 lbs)
- 20 pull ups (10, 4, 3, 2, 1)
- 10 toes to bar (3, 3, 2, 2) it might’ve been a mistake to do these after pull ups.
- Assault Bike 50 cals Turned out to be 1.3 miles this time and took forever.
Time: 18:58
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I have to step up my game!
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You can definitely see the increase in size - just having it spread over 6’4" takes longer to show. You could probably hit 260 and still wonder where the 40# went!
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Nice work - I haven’t been following your log in awhile. Damn that’s some great progress!
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Thanks! The grind continues but I’m taking a break from the strength emphasis to bring up my conditioning. I’m hopeful I can continue doing some decent conditioning work when I go back to the strength work due to a better work capacity.
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6.20.18
Day 3
SQUAT 5RM
135 x 5 x 2
225 x 5
245 x 5
275 x 5
295 x 5
I don’t really know why I did this. My legs are smoked from this week’s work. I lifted without sleeves or a belt and I was wearing basketball shoes (not great for squatting). That final set was all I had.
CONDITIONING
Basketball: 2 games to 10 by 1’s. Played one, sat one, played one and it took an hour.
My body felt alright. I’m slow and my quads were near cramping when I had to play perimeter defense. I can still dunk easily but I’ve lost a few inches on my vertical. I’m just happy I can do it at all; I was worried this extra 20 lbs and the one year layoff would be the end of dunks.
I’ll probably play once a week on my lighter days --never on squat day again. After all, CrossFit is constantly varied. What’s more varied than playing a sport on one of your training days?
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Where do you find these cross fit wods? Seems like they would be great metcon work. Not sure if I could recover from them but maybe…
They’re all over the place. I made up yesterday’s based on my needs. I need to start doing abs and push ups again.
There’s a site I like called wod generator. You can pick from a wide variety of categories or enter the equipment you have and it will give you something.
The two workouts before yesterday’s were Hero WODs. Google benchmark and hero WODs and you’ll find a long list.
I also go to different CrossFit sites. I’ve been checking out CrossFit Invictus. They have three levels of WODs every day - Competition, Performance, and Fitness.
And that’s why I’m doing them! You’ll learn to scale them to your ability real quick 
What’s interesting for me, is I was best at CrossFit WODs when I was just doing maybe 1 per week, but training for track and marginally for strength. When you can Standing LJ 11’ - Run a 11.x 100m, a 52.x 400m, and a 5:00 mile - Doing a 15 minute metcon is not tough as long as you can do the movements and the weight. I got better at barbell cycling when I did a little direct crossfit training, but not a ton better. The Metcons are great, though. I should do them more often.
It sounds like you were already in good shape when you started. I’m not. I can run about an 8:30 mile and I’m miserable every step of the way. My 100m time is probably 14 sec. My 400m time is probably around 70. I wouldn’t know about my standing LJ.
I’m looking to get in better shape but I hate running. The MetCon stuff is more enjoyable/tolerable.
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