Training for the week Team Llama Bash - FITNESS PAIN FREE

Training for the week Team Llama Bash

What’s that dude in the background doing?

Lately I’ve added in a few extra days per week working on skill work for crossfit including things like running, double unders, pushups, handstands, burpees, bodyweight squats, pistols and pullups. I still keep 3 core lifting days per week.

12/1/11
Dynamic Warmup

Axle Floor Press

315 x 1
335 x 1 – PR woot woot
Thick Bar DB Press
110 x 8
120 x 8 – getting better

Ring Pullups 5 x 10

12/3/11- I’ve been training saturdays at Crossfit Tribe. Awesome community and great atmosphere to get deez loueez.

Crossfit Tribe – Training to be a boss


Dynamic Warmup

Push Jerk
245 x 3
270 x 2 – Almost dropped the third rep on my head, win!

Power Clean

225 x 3
245 x 3

Thruster
195 x 3
220 x 3 Maybe a new best?


Met-con (crossfit games clean and jerk C&J / rope climb)
5 C&J @ 145lbs + 5 rope climbs (13ft)
4 C&J @ 165lbs + 4 rope climbs (13ft)
3 C&J @ 185lbs + 3 rope climbs (13ft)
2 C&J @ 205lbs + 2 rope climbs (13ft)
1 C&J @ 225lbs + 1 rope climbs (13ft)
6:50 – Froning did it in just under 5 minutes.

12/6/2011
Dynamic Warmup

Llama Bash is looking clean and mean

I should probably stop posting all of my max effort attempts where my form falls apart. I promise my technique is not this terrible for every set!

(4-5″) Deficit Deadlift

425 x 1
465 x 1
500 x 1 – PR no belt

Back Squat vs chains 100lbs @ top, 20lbs @ bottom
185 x 5
205 x 5 – the chains felt terrible, probably won’t do these next week.

Overhead Squat
165 x 5
185 x 5 – PR, these are finally coming along some!

I decided to stop writing what I eat on a daily basis but to instead make separate posts occasionally with what I eat. Let me know if you guys are mad about this and wanted more of my food log.

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