You sound ready for the chicken shake! Also a Derek Poundstone product.
2 Likes
Yup: boil it, drain the liquid, then rehydrate with avocado oil. Efficient if nothing else.
1 Like
I saw that was a short video so I wasnāt expecting a lot of complexity but wowā¦
The end got a solid giggle out of me, āheh, heh there you go Poundstone shake.ā
1 Like
Do you do shots of Evo yet?
Idk what evo is. But last weekend I had about 10 shots.
1 Like
Extra virgin olive oil.
Get the good stuff with a nice green tint to it. Take a nice swig before/after/with each meal.
1 Like
@heretolog Derek was such an incredible force in the sport in ALL aspects, haha. Itās cool heās become a bit more public again. Thereās not nearly enough media about him.
AM WORKOUT (0420 Wake up via dog)
SUPERSETS (chins-bench)
Chins (underhand)
1x23
1x13
then various sets until 100 reps
Axle bench press
5xAxle
5x66
5x156
5x211
5x236
5x266
SUPERSETS (bench-rows)-90 second rest
Axle bench press 236
5x5
DB row 115
5x6
DB bench 75s mechanical advantage dropset w/restpause
(6-upright)x8
(5)x6
(4)x5
(3)x5
(2)x7
(1)x7
(Flat)x7
BW Dipsx10
Band pull aparts
1x50
Poundstone curls
148xAxle
Post workout shake
Tabata rounds on BAS
GHR
1x30
Standing ab wheel
1x20
BW reverse hyper
1x40
Dips
34+6 (rest pause between set)
Notes: Only rested long enough to change plates for the main work, with a 2 minute rest before the final set. TM is exactly where it needs to be. Paused on the final rep of the final set of the 5x5 work just to see if I was still in control and it all checked out. Was on the fence on what to do for press assistance, but the mechanical advantage dropset seems to be very āmeā, so Iām sticking with it for now. Pleased to get in a full training session and all my daily work before the family got up: heckuva way to kick off a weekend right. Now to eat well and big. Iām feeling like Iām on the right side of things, but, of course, my work is calling in away in early Feb. Will need to ensure I pack VERY well for that trip. Itās not too long, but long hours can easily pull me off course with nutrition.
5 Likes
Huh, never wouldāve thought of that. I donāt see myself ever trying it, but options are good.
1 Like
@mr.v3lv3t Itās amazing the strategies one comes up with when theyāre just done with cooking, haha.
PM WORKOUT (1300)
Axle Grace
3:35 (15 second PR)
Tabata KB snatches w/45lb KB
Notes: Brought the kiddo in the gym with the instruction to help count reps on Grace, just so we could bond. They skipped rep 23, so it was a good thing I was keeping count. Will gladly take them as my judge for my next comp, but I legit wonder if I did better on Grace because I had an audience. Tabata snatches continue to be just a solid thing for me. I really dig the KB snatch. Maybe my next purchase will be a heavier bell.
4 Likes
30 axle clean & jerks in 3:35? According to CrossFit, 3-4 minutes is advanced and under 3 is elite.
I was able to manage some under 3 times when I was heavier, primarily by relying on 1 motioning the bar.
Iām using a lot more leg drive these days, and my timing is getting better as a result.
2 Likes
I knew you werenāt doing jerks. 
Again: thatās an old video, where I was one motioning. I was strong enough I could do that. Now Iām pausing at the chest on each rep and driving with legs.
1 Like
If you can press or push press the weight then itās faster than a jerk. Thatās what Eddie did when he set a world record on Grace.
We are agreeing so hard with each other right now that itās confusing me.
So yes. Jerks. Just not split jerks.
2 Likes
That is a fucking monster time dude! Well done
1 Like
Thanks man! Iām cheating by getting better, haha.
2 Likes
Training Log: Entry 2418
AM WORKOUT (0500 wake up via dog)
SUPERSETS (squat-hyper)
Buffalo bar squat
5xBar
5x140
5x230
5x320
5x360
5x400
Reverse hyper 410
2x10
2x9
SUPERSETS (squat-dip) 2 minutes between sets
Buffalo bar squats 360
5x5
Weighted dips 55
5x10 (last set with 25 band pushdowns)
50 band pull aparts
20 standing ab wheel
Belt squat stripset
31x150
5x125
5x100
5x75
4x50
4x25
30 GHRs
Post workout shake
Tabata KB snatches 45lb bell
Notes: Change plate rests on the mainwork of squats until the final 2 sets, then 2 minutes rest. Absolute right level of challenge for the workout. Reverse hypers for the supersets definitely added an interesting element of some lower back fatigue coming in. The 5x5s werenāt buttery smooth, but they werenāt grinders either. I owe 50 chins, and plan is to hit Fran+ later today to get those in and get some active recovery before my front squat workout tomorrow. Amped I got my training in before the family got up on the weekend.
Had a very solid breakfast after it was all done. Mrs wanted breakfast burritos, so I got a Ham and Egg one, cut it into thirds, took one third and put the innards in a bowl mixed with 3 organic cage free eggs, 3oz grass fed ground beef, 1/4 avocado and grassfed butter. Very substantial, felt far more āmeā.
6 Likes
PM WORKOUT (1300)
Crossfit Fran+ (strict chins, 95lb thruster)
21
15
9 (time: 5:03. 18 second PR)
5 (time 5:58)
Notes: Iām really getting fluid on these thrusters. Very tonic on my knees. Was breathing hard when this was all done. Iām getting fast and conditioning is getting strong. Need to get some cardio back in the program at some point. These short workouts are too tempting, especially on weekends with family.
5 Likes
Actually snuck in one more Tabata KB snatch workout while taking the trash out through the garage. This movement is just too fun to me.
In an attempt to resolve my digestion issues, I ran my stainless steel water bottle that I drink from at work through the dishwasher. I bought it about 3 years ago and havenāt washed it since, and Iām starting to think it got some bacteria in it that I was just constantly re-introducing into my system.
And just as a weird nutritional aside, Iāve taken to eating horseradish in the evening (typically mixed with sauerkraut). Iām operating off the premise that anything that hurts that bad to eat has got to be good for me. Weāll see.
4 Likes