Lots of measurable results.  I’m trying to cut some weight this month, so I got my BF measured.  Here are the results weighing in at 181lbs at 36 Years Old:

• 14.24% Fat
• 155.22 Lean Weight

I was pretty pleased with this as the lowest I’ve ever been was 13% and I just knew I was going to be WAY higher than 14.  Anyway, the awesome day at the gym consisted of 3 big PR’s as we did Crossfit Football Totals.  Here were my results:

That’s:

• 205lb Power Clean Up from 195
• 300lb Back Squat!!  Up from 295
• 180lbs Bench!! Up from 155!  What?!?
• 385 Deadlift (I went for 4 plates 405 and just BARELY missed it)

So that’s a total of 1070 lbs.  Pretty stoked about that!!

Watch my coach help you squat!  When he does the “Rounded Back” pose, I swear he’s making fun of me as I’ve seen him show that to me a thousand times teaching me to squat.  He’s a great guy, follow that blog.

If you are a crossfitter or weightlifter, you might want to check out one of my coaches new blog called “Technique WOD.”  In the spirit of the Mobility WOD, he’s posting daily weightlifting technique tips to help you out with your lifting technique! It’s only been two days, and I’ve learned a lot already.  Check it out:  http://www.techniquewod.com

• Power Snatch 3 x 2 @ 60% of 1RM of Snatch
• Power Clean & Jerk 3 x 2 @ 60% of 1RM C&J
• Deadhang Chinups 3 x max reps

Then pushed the prowler for a while.

Started a new program today to push toward my ultimate goal of being the biggest and strongest Marathon/Ultra Marathon runner in the world!!! I don’t have any big races until December, so I am taking this time to get big and strong!  I may not ever win a race, but I will have a better Clean and Jerk and heavier deadlift than the winner!

• 10 x 3 Back Squat @ 75% - Load:  225lbs.
• Clean and Jerk 1 RM - Load: 175 lbs.
• 5x5 Heavy Push Press - Load: 145 lbs.
• 3 x 10 GHD Situps

Now if you will excuse me, I need to go eat some chicken.

Mike Bledsoe jerks 300#. PR!

My coach!  Beast!

Pay attention, ladies!

…They ain’t toying around with 5lbs pink dumbbells. They snatch, they front squat, they press overhead and they look good because of that.

5 squat clean and jerks 135lbs 10 pullups

5 rounds in 10:35. That was heavy.

Every few months at the gym we do “Crossfit Totals.”  It’s finding your 1 Rep Max for three lifts:  Back Squat, Overhead Press, and Deadlift.  You combine the three weights for a total score.  Last time we did it (on 09/20/2010) my lifts were:

• Squat: 270 lbs.
• Press:  145 lbs.
• Deadlift: 345 lbs.

For a total of 760 lbs.  I had just come off about 3 months of just doing strength training, and had gotten quite a bit stronger.  Then I started training for the Marathon this month, and I was running a lot.  I’ve been feeling a little weak as a result.  So, today my lifts were:

• Squat: 280 lbs.
• Press: 120 lbs.
• Deadlift:  365 lbs.

For a total of 765 lbs!  Two PR’s, and my total only went up 5 lbs.  My press went down significantly, so fortunately I made up for it on the other two lifts.  I’m most proud of the deadlift.  I really want to get to 400 lbs, and I’ve only got 35 lbs. to go.  I attempted 385, and 375 lbs., but missed both of them.  All in all it was a good day, and I am getting stronger.  Now it’s time to do some shopping and go play golf!