Went for some sprinting and running today. So, I got a new medical scale in today for Vagabond, so we can get exact weighing measurements for our people. Since, I have started CrossFit, this is the heaviest I have been in the last three plus years. I came into CrossFit while in the Garage at about 172 lbs or so. Last year I weighed in at 178 lbs, and now I am up to about 194 lbs. I am not disappointed with my weight, as alot of people say I look much better, and I still feel pretty good, and overall feel decent during my workouts. But honestly I have not been doing any PERSE conditioning workouts since Regionals. My training has been on point, and pretty much have been following what Mike has said to do, but I have had lapses, and look back at it now, and wish I just followed his programming all the way thru, which I have, but there are some days where I have to miss and have to screw up the days. I know he has a plan for me, but running a business gets in the way at some point. I have been putting in the work, just not on the days programmed. But I have been doing good the last two weeks. Tomm I go for a max Front Squat, and just would like to see me hit over 300 lbs on this, as it has been awhile, and last year was hitting heavier weight at almost 20 lbs lighter. We will see how it goes, and hopefully gives me some positive feelings. I am feeling little tender in the back region, but I will just have to get thru it… So lets hope for a good day!

Tuesday, September 11th, 2012 Workout”
Running All Day:
I hate these days, but I also love them, because when I was doing alot of sprinting about two years ago for my program, I did have a much bigger engine, and def see the advantages of doing sprints within your workouts. I want to do this more, as it pushes me to my limites and really tests me overall mentally, not just physically. My distance could be a little longer on these that I have measured out.

A. 1 Mile in Total
200 Meters @ 90%/200 Meters @ 50% x 4 sets
Total Time: 6:22
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Rest 5 Minutes
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B. 1 Mile in Total:
2 Sets of: 800 meters @ 90%, rest 3 minutes, 800 meters @ 90%
Both 800 meters were @ 2:43
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Rest 5 Minutes
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C. 5 sets of 10 of GHD Sit-Ups