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my abs have never been sorer than after high-rep toes to bar during my brief crossfit phase ~5 years ago. i did one of those descending rep workouts, something like 10-9-8-...1 for time of dead lifts, dips, pull ups and toes to bar and i could not stand up straight comfortably for two days.

https://www.facebook.com/photo.php?v=654322527942600&set=vb.121926314515560&type=2&theater

:13, :21, :28, :37, :49, :1:23. disgusting.

lower back is super tight again today, worse than yesterday. i'm trying to figure out what that's from because it's not normal, first time i've had this kind of discomfort since i can remember. i stretched my hips out a bunch before bed last night and i still feel like an old person getting up off the couch. the only thing i can think of is the kroc rows, which do put some torque stress on the lower back. but i've been doing them for a few weeks and no problems. maybe it's because i decided to sack up and jump to 80lb DBs?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back a little tight
MENTAL STATE: good

- warm up

- SVJ x 5
- DSVJ x 10 (alternating LR and RL)
- SVJ x 5

- paused squat 260 x 3,3
super explosive

- bench 210 x 5,5,4
fucking god damn it, should have had 'em all.

- pull through 150 x 20
- kroc row 80 x 19(R),20(L)
- pull through 150 x 20

- stretch

little fuckers were throwing a party on the basketball court so i only had time for a warm up, a few layups and 1-2 SVJ and one-step jumps before they kicked me out to set up. it wasn't on the schedule. the lady who was in charge of setting up was a bitch about it, too: why don't people assume, as a baseline, that others are intelligent and generous? fuck it. rest of the workout was really good, jumps very springy, CNS firing. would have been a good day for jumping. jaio;wen;aoibha;osidgjhas;doicjas;idn 

a bit later on, did grip work with the COC.

almost a week of talking and you're not in love yet? move on.

 

 

crock pot changed my life, man. just saying:

1.5 pounds beef chuck roast
2 onions
2 carrots
1 celery rib
1 28-ounce can diced tomatoes
spoonful of tomato paste
1/2 cup water
splash of white wine
oregano
salt
pepper

chop the shit out of the onions (tiny pieces) and saute them for a while, until they're getting soft. chop the shit out of the carrots and celery (tiny pieces) and add them to the onions. stir 'em around, cook 'em for a few minutes. add oregano, salt, pepper, canned tomatoes, and white wine. cook for like 30 seconds, then throw into the crock pot. cut the chuck roast into four pieces and bury them in the onion mixture. set crock pot to high, then leave it alone for 6-8 hours. when it's done, shred the beef with a pair of forks and it is DELICIOUS. i eat it with pasta but if you're low-carbing you could just add some parmesan cheese (or not) and go to town.

if you do the pre-crock-pot steps in a pasta pot, then you can add the beef and just stick it in the oven on 400 for like 3-4 hours. uncovered. it's done when you can pull the beef apart with forks.

superslow is superdumb. when is your leg doing a smooth, continuous eccentric movement for five seconds on a ski slope?

<a href="http://www.youtube.com/watch?v=alR2DGNWLAs" target="_blank">http://www.youtube.com/watch?v=alR2DGNWLAs</a>