Courage

Courage to fight with diseases,
Courage to make people stand on their own,
Courage to believe in someone,
Courage to fight against all odds


Day 179
315
405
455
475

75 power snatch at 75 lbs

Day 180
front squat
405
455
475

Floor Press 9x3 60% with bands and chains, 60 sec rest periods

Day 181
405
455
475x3

10 ohs 95lbs
10 chest to bar
10 min amrap

Day 182
315
405
455

Day 183
box squat
455 10x2

tabata
box jump
clap pushup
ghd situp

Day 184
405
455
475x3

1k row x 3, 3 min rest period

Day 185
405
455

futures method deadlift 10x2 @ 700lbs

Day 186
315
405
455

Day 187
405
455
475x3

25lb weighted strict pullups x5 sets

Day 188
405
455
475x3

150 kb swings at 2 pood

read about amanda at amandaredmiller.blogspot.com

Moving to Boston

My time out here in California has been amazing. I have had so many awesome experiences, made some amazing friends in this community, and worked with some of the best coaches in their respective fields. My road trip with CrossFit up the coast, hanging out with Castro, Coach B, Bmack, Tony Blauer, and coach Glassman, getting to CrossFit with Khalipa, Everett, Kris Clever, Rebecca Voight, and David Millar right in my backyard, and having some of the most beautiful scenery I have ever been around was a dream come true. But now, I must move on. I am taking a job in Boston running what could be one of the coolest most badass boxes in the world. As things finalize I will provide everyone with more details. But for the time being, I want to say goodbye and thank you to all of the awesome people I have had the privilege of sharing my experiences with. You all are in my heart and will continue to be a part of me as I head back home to the Northeast. Believe me its for the best, California is turning me into a hippy. Somedays I feel like the Big Lebowski out here. Plus Im tired of those drunken txts from Rob asking where I am. Hold on fellas cuz I'm coming home...and in the dead of winter. You can take the boy out the Northeast, but you can't take the Northeast out the boy!!!

Day 169
5x3 Front Squat
315
405
455

Day 170
315
405
455

Lynne (5x max bw bench and pullups)

Day 171
315
405
455
475

2k Row 6:24

Day 172
315
405

455
475x3

Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5

Day 173
315
405
455

Day 174
10x2 Front squat 455

10 min max ring dips

Day 175
315
405
455

7k run

Day 176
315
405
455

Ski Bear Mountain

Day 177
10x2 backsquat 455+chains

Day 178
315
405
455

read about Amanda at amandaredmiller.blogspot.com

Can you gain while you loose?

I am finally loosing weight! Must be these running and rowing metcons adding up. I"ve gone from 227lbs in this spring to 210lbs. Obviously diet plays a big role, but the biggest thing I have changed is demanding my body move for longer durations of time. The big fear most athletes have with loosing weight is loosing strength. This is a tricky subject and one that a lot of crossfitters ask me about. I have a couple strategies, the simplest being: lift heavy things... a lot! Your body will assume the needs you place upon it. So if you demand it to bear heavy loads daily, it will adapt to that. Secondly, separate your metcon from your strength. Studies done by William Kreamer and the University of Connecticut show that without a separation of a minimum of 4 hours strength gains will be hindered by aerobic work. This week was a retest week for me, kind of a comparison of where I am now versus when I started squatting. The highlight being a straight set of 10 reps at 455lbs unbroken, something I could not do weighing 17lbs more in June.

Day 160
Box squat
405
455x5

Day 161
Box Squat
405
455x3

10 pullups
10 boxjumps
10 rounds

Day 162
Box Squat
405
455
475
500

400m run
21 kb swing
12 pullups
3 rounds

Day 163
Box Squat
405
455 x 3

7 Atlas stones to the shoulder (175)
800m run
4 rounds

Day 164
405
455

Day 165
Back Squat
405
455x10 reps!!

500m row
7 thrusters 135lbs
5 rounds

Day 166
Front squat
315
405
455

2k row

Day 167
Box squat
405
455
475
500
520

50,40,30,20,10
Double unders
pushups

Day 168
405
455

Read about Amanda at amandaredmiller.blogspot.com