I've cut wayyyyyy back on my alcohol consumption over the last two weeks. I feel fantastic! Couple that with almost eight hours of sleep and you can really tackle a workout......

WORKOUT   5/31/2010

Strength:

Squat 5x1 and Press 5x5 (go for new 5 rep PR)

I did 365# for the squat singles. The squats felt really good.... I think I could have hit a new PR today. Presses were 135/155/165/175/185x4

Conditioning:

"Tillman"

Complete 7 rounds for time of:

• 7 deadlifts @ 315#
• 1 full gasser
• 15 pull-ups

Rest 45 seconds between rounds.

My times were 1:33/1:50/1:50/2:10/2:05/2:25/2:27. I REALLY felt like quitting in rounds 5.6.and 7....

Comments

[Joe]

What's a full gasser?

[freddy c.]

A full gasser is a football field sideline to sideline run 4 times (53 yards x 4)

[Jor]

Thanks. So...that means you are doing those heavy DLs moving pretty fast. How do you maintain decent form?

[Mike Page]

Hi Freddy,

Dude, you're putting up some sweet #'s on these brutal CFFB workouts. I'm working my way back from a jiu-jitsu injury (tapped out on an armbar too late) that has had me out for almost 10 weeks. I'm getting killed so far (still feel "ill" from Tillman on Monday) but I'll get back to decent condition pretty soon hopefully. Quick question: I train in my garage (not sure if you remember me or not, you recommended CFFB to me for my jiu-jitsu strength and conditioning a few months ago) here in Atlanta. My wife is about to start training with me too. I'm concerned that I may need to get a lighter bar for her initially (I currently have 2 45lb. bars). Any suggestions with regards to what you all at OneWorld use for women when they are first starting Crossfit-style training? I saw on Rogue Fitness's site that they have 35lb bars and 25lb bars. I was inclined to get the 25lb bar, but I was hoping to get some advice from someone with a little expertise. Thanks and keep putting up the strong #'s man. MP