Friday, Oct. 30th

LAST DAY OF GOMAD!!!!!!! Thank god is all I have to say. It's been a rough month. My body feels absolutely destroyed! It's going to be nice to just get back to some normal WODs for a week or two!

Press 5x5
hi-rep press

With a continuously running clock, each minute on the minute add 1 Front squat (bodyweight). So, for example, minute 1 you do 1 front squat... minute 2 you do 2 front squats... minute 3 you do 3 front squats... etc.

Wednesday, Oct. 28th

Day 28! Only 3 more days to go.

Squat 3x5
Weighted Pullups 3x5

"Annie"
50-40-30-20-10 of:
Double unders
Situps

Tuesday, Oct. 27th

Sorry about the lack of posts the past few days. Here is today's WOD

Wednesday, Oct. 21st

Day 21!

Another good morning in The Compound!

Tuesday, Oct. 20th

Day 20!

First WOD in The Compound!!

Monday, Oct. 19th

Day 19!

Squat 5x5

Weighted pull-ups 5x5


AMRAP in 10 of:
135# Thruster, 5 reps
20 Double unders

Friday, Oct. 16th

Day 16!

Press 5x3

Press, high-rep


5 Rounds of:
Squat, max reps 225#
7 Burpee box jumps 20"

For this WOD, make sure you are squating correctly, not just going fast!

Half Way There!

Day 15!

The past 14 days have proved to be both mentally and physically demanding. It feels like we have finally come to the point of being near our max loads and now we are trying to breakthrough those barriers and get even stronger.

The first hurdle, at least for me, was getting over the fact that I would be gaining weight, and some fat. After gaining around 10 pounds thus far, and building a little bit of an insulating layer, it is getting easier for me focus on the end result of this experiment. Even though the weights keep getting heavier and heavier, I am confident that the end result will be a drastic increase in overall strength, which should lend to being able to work at a higher intensity and hopefully a reduction in times.

The first three days of this week proved to be extremely demanding physically. I find that it is still not very hard to finish the gallon, but it is increasingly hard to keep putting down the normal meals. The constant feeling of fullness has become just a way of life these past couple weeks. At first, it seemed like I was always at the point of overflowing, but since hitting much heavier loads, that feeling has subsided. Speaking of loads, the squats and dead-lifts never seem to get any easier.

Along with the heavy weights, I have definitely noticed a considerable gain in mass. I definitely feel bigger (not only fatter). My leg size has increased, along with my arms and back. Comparing my results to Jeremy's at this point is kind of interesting to see just how milk effects different people. While I started at a weight of 175# and a fairly low BF%, I am starting on a nice little spare tire. Jeremy, starting at around 167#ish, and a slightly higher BF% has stayed relatively lean and not gained quite as much weight.

It will be interesting to see what the next 15 days hold in store for us!

Wednesday, Oct. 14th

Day 14!

Squats 3x5

Weighted PU's 3x5


4 rounds each for time of:

400m run
Rest as needed between efforts

Tuesday, Oct. 13th

Day 13!

Deadlift 5x5

Deadlift, high rep


Renegade manmaker race to 50, 30#DB

Monday, Oct. 12th

Day 12 of GOMAD!

Squat 5x5
Bench 3x5
Weighted Pull-ups 3x5


5 rounds of:
135# Power clean, 10 reps
15 push-ups

Friday, Oct. 9th

Day 9!

Press 5x3
Press, high-rep
Squat, high-rep

15-12-9 of:
Pull-ups
70# KB swing
Burpees

Thursday, Oct. 8th

Day 8!!

GOMAD is still going strong!

Looks like the end of the month will be the grand opening of The Compound!! This morning I put in our order for T-shirts. They should be ready in a couple of weeks. I also received an email from Rogue that our equipment has shipped! The tracking number didn't have any information yet, but hopefully by tomorrow it will have some sort of guesstimation on delivery date. The two test fittings for the pull-up rack fit perfectly and the rest of the fittings have been ordered and will probably arrive in a couple weeks as well.

Needless to say, I'm getting STOKED!!!! for getting this up and running!

Wednesday, Oct. 7th

Day 7!

I would recommend for anyone not feeling rested enough from Monday's squats, to skip the squats today, or just suck it up ;)

Squats 3x5

Max rep weighted pull-ups, 3x

"Tabata Something Else"
First 8, pull-ups
Second 8, push-ups
Third 8, sit-ups
Fourth 8, squats

Tuesday, Oct. 6th

Thanks for the picture SnoRidge Crossfit!

Day 6 of GOMAD!

Deadlift 5x3
high-rep deads

WOD

7 Rounds
95# Power snatch, 7 reps
7 Burpee box jumps

Monday, Oct. 5th

Day 5 of GOMAD!!!

The WODs for the rest of the month will be mostly focused on strength for Jeremy and I in our month of GOMAD. These will be some intense weeks! Let's get to the WODs!!!

Squat 5x3 (3-3-3-3-3)
Bench 3x5 (5-5-5)

WOD:

3 rounds of
10 Pull-ups
10 135# Clean & Jerk
10 Box jumps

Saturday, Oct. 3rd

Day 3 of Gomad is almost complete! So far things are going good. It's really not very hard to drink a gallon over the coarse of the day. I would have to say that it is definitely interesting so far. This past week was a brutal week of WODs that left me feeling absolutely worked! I'm interested to see how next week fairs. I have a feeling the weights will jump up a bit more than I was expecting, but only time will tell. I will try to keep track of everything that goes on during this month of GOMAD. Once we are affiliated and start training more and more people, I hope that they can look back on my experiences with GOMAD and hopefully learn something and be able to decide if it's worth it to them.

The first couple of days, my body really seemed to adjust to the mile quite well. This was a bit surprising as before I began GOMAD I hadn't had milk for probably close to a year. After starting GOMAD I realized how good milk is, and I am still contemplating adding it back into my diet. That decision will come at the conclusion of the month of GOMAD.

So far I would have to say the one downside is that it is a lot harder to drink as much coffee as I used to. However, this is probably for the better anyways. It is also a little bit tougher to drink water throughout the day, as for me at least, I always feel full.

Work continues to progress on the Compound, and things are really starting to come together. Hopefully, we will get our quote from Rogue on Monday so that we can choose who we are going to go with and get the equipment paid for and on its way. I started cutting the pipe for the pullup rack today, and hopefully with an extra set of hands we should be able to pound the rest of it out in a few hours. A couple test fittings are on the way to make sure they fit the pipe, and then once they do I'll order the rest and we should have the badass pullup rack all setup for opening day.

On another note, Jeremy, Kim, and I are all signed up for a Level 1 cert in February, so we can hopefully become affiliated by the April timeframe, and really start working with more people and getting them fit. I personally am getting really excited to start training others and helping them become fitter and healthier and perhaps become the next firebreather!

Friday, October 2nd

We had an awesome time at SnoRidge CrossFit!! If you get a chance, check them out...we will definitely be returning! Yesterdays WOD was a good one. After a quick warmup run around the building, and some broad jumps and shoulder mobility drills, we took on what proved to be a shoulder destroyer. Looked easy on paper, but realized pretty quickly that wasn't going to be the case.

Each minute, on the minute, add 1 OHS (95#/65#)

For example, first minute do 1 OHS...second minute do 2 OHS...third minute do 3 OHS... until you are no longer able to.

B: 15+8 Rx'd
J: I don't remember exactly, but I was to say 11+11 75#


On to today's WOD:

Back Squat, high rep

then,

21, 15, 9

Bench Press @ body weight
Pull Ups