CFFB 013012

Started back up today, gonna run 1 day behind the CFFB site, on account of Monday night classes.

ASWOD

3x5 press @ 120 (fail: 3-4-3, last two sets @ 115)
3x5 squat @ 225 (fail: 3-5-5, last two sets @ 205)

Fucking pissed, skipped the DWOD. Also I may have mono (shhh, don't tell my housemates). Blood test pending.

Down with SS. Yay for TM!

Looks like I've hit the end of my linear gains. I MAY have a few more lbs in me, but I'm dieting down to a reasonable body fat % so that's certainly not conducive to strength gains. I'm pretty sure I'll hit the end of beginner gains pretty soon anyway, so I figure I might as well switch to weekly progression.

I started SS early April 2011. Did it on/off until September when I got serious about it and stopped missing workouts. Progress recap (work set weights):

squat 155 -> 345

bench 155 -> 235

deadlift 185 -> 345 (wtffffffffffffffffffffff)

press 85 -> 140

I squatted 345 for about a week straight, but couldn't finish all 3 sets of 5 (best ended up being 5/4/3).

For the intermediate phase of my training, I'm going to do the Texas Method. It's a weekly progression program that has a high volume/medium intensity day, a low/low day, and a low/high day. The volume day causes adaptation; the light day continues recovery while maintaining some neuromuscular efficiency, and the heavy day is PR day. The programming will be like follows:

Saturday (volume):

5x5 squat

5x5 bench press (press)

5x5 weighted chins

some accessory work

Tuesday(light day)

3x3 front squat

3x3 press (bench press)

5x3 power cleans

more accessory work (glute ham raises, dips, etc)

Thursday (heavy day)

1x5 squat

1x5 bench press (press)

1x5 deadlift

Looking forward to this program. It'd be awesome if I can hit a 5 plate squat by the end of the year :) My estimated 1rm is ~390 right now, so 105lbs in 11 months? Seems...possible?

monday

Warm Up:
2x
10 squats
10 pushups
10 jumping jacks
10 V-ups

1RM - Squat Clean
115-135-155-165~
(just barely failed at 165)

On the minute, for 10 minutes
14 lbs wall balls

Then,

5 rounds for time:
10 KB Swings (40 lbs)
5 Lateral Jumping Burpees

Time: 4:33

Competition

Male requirements for membership on the DCF Competition team are meeting 7/10 of the criteria below. Not sure exactly what it means to be on the team but I clearly need to get a hell of a lot stronger. Hitting 3/10 right now (in gray). As it stands there are probably 3 guys at DCF who meet 7/10 (two trainers included), max 4 guys. Shooting for 7/10 by July 1, should be able to check off back squats, C&J, Karen, and Fran by then.

Numbers in brackets: [current actual or wild ass guess/July 1 goal]

5 Unbroken Muscle-Ups [5/7]
15 Unbroken HSPUs [16 or 17/20]
355# Back Squat [~290/355]
425# Deadlift [375/395]
185# Snatch [155-160/170]
235# Clean & Jerk [215/235]
6:50 2K Row [~8:20?/7:45]
6:45 “Karen” [(150 wall balls for time) no clue, probably around 7-7:30, I should try this soon/6:45]
3:30 “Fran” [~4:00? should do this again soon too/3:30]
12 Rounds, 10-Minute “Cindy” [13+/14]

Updates to come if I ever actually meet any of these goals.

Getting antzy...

I think I'm on the tail end of this cold. Still congested in the chest, but my nodes arent bulging out of my throat anymore. Really looking forward to getting back to work (Monday). Haven't been as active this week as I had envisioned. Just cranked out some sets of 24 pushups here and there, maybe 500 total all week. :(



I lol'd. But its true...

Oldie

But a goodie (sorry can't embed videos w/ the iPad for some reason)

Worked out at this middle school in Taiwan today

Apparently anyone can go in and get swoll so that was awesome. Worked on power cleans for probably 45 mins. Trying to keep the bar swinging out away from my bod. They had some decent bars and most of the plates in the corner are bumper plates which is sweet.

Did some deadlift singles after and got up to 170kg (375lb), 10lb PR!

Worked on free standing handstands for about 10-15 mins afterwards.

2012 Mid Atlantic Open

So this is pretty cool. Cliff notes version, DCF is hosting the 2012 Crossfit Games Open as a sort of month long competition series. Each Saturday of the open they'll run the WOD as a competition, complete with judging and prizes for each WOD and the overall Open. And in true Open fashion it's open to anyone and everyone who wants to compete.

Basically instead of doing the WOD by yourself or as another class at your box you should do it at DCF and crush whatever expectations you had for the WOD because it will be in a competition setting with mad people throwing down and watching.

jackie x 3

Bench Press
5-4-3-2-1
Worked up to 175lbs

Jackie x 3
6 rounds for time:
500m Row
25 Thrusters Rx - 45# (scaled to 35 lbs(
15 Pullups (lots and lots of bands)

Time: 38:40

This was ridiculous. I finished dead last, after some newbs and after some bigger dudes. It was an exercise in humiliation, and it was good for my soul. I think someone Rx'd around 28mins or so, but my class was weak overall. Interested to see the leaderboard tomorrow.

Gymnasts Are Jacked Central

Came across this interview with a gymnastics coach. Some interesting stuff, most notably how some gymnasts when weight training for the first time ever can put up double to triple body weight deadlifts.

http://www.youtube.com/watch?v=_hrY-kEO1jg&feature=youtube_gdata_player

light grace

Grace:
30 reps of clean and jerk at 135 (scaled to 85)

time: 3:20

strength--
back squat, only went up to 135

kept things very light today. i really don't want to get injured on my 2nd week back. grace is a great benchmark wod; i probably could have handled another 20 lbs but i was still dead by the end.

De-load Phase

Well, this cold has migrated to my sinuses. I've been getting up every hour or so throughout the night to blow my nose, then I'll get stuffed up enough to wake me up again. Seeing as this throws a serious monkey wrench into recovery from workouts, especially the SWODs, it makes an opportune time to for an extended rest. I'm overdue for at least a few days after ~3 months of continuous CFFB.

Gonna eat right, mobilize, grab some new MWODs, try to kick this cold in the nuts, and reevaluate on Thursday.

Flight Simulator

3 Jan DCF WOD:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:

Unbroken Double Unders or Lateral Bar Jumps. There must be a pause between each set.

Scaled to 5 through 40. Recommend having something to punch nearby as this one can get pretty frustrating when youre on the set of 35 and only string 33 together a few times in a row.

Time: 17:34

Did a little hand stand work afterwards compliments of gymnastics wod. Shoulders were a little sore/stiff so I didn't get as much done as I would have liked. Not sure if the stiffness is from the wod yesterday or the cold I have or both.

Sunday Funday

70 and sunny here in Taiwan. Found a a school nearby with a decent outdoor setup.

5 rounds

Run 400m

20 pull ups

20 dips

18:13

Plan while I'm here with mad free time is to master hand stands, hand stand walks, and free standing HSPU. Well see how far I get.

random saturday

ran 2 miles, then did 20 burpees

feeling pretty sore from my first week back. my lower back is sore from the sumo deadlift hiighpulls. Did I do something wrong or is that normal?

CFFB 012112: Football Gone Bad

DWOD

3 one minute rounds for time:
1. DB Thrusters 45 lbs (scaled to 1 pd KBs)
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds

215. Satisfied, but could have done better. My DUs need some serious improvement. Some asshole posted a 477.

Here's a good read, outlining the programming "formula" for CFFB:

Crossfit Football for Crossfitters

Oh man, just discovered Stumbleupon has a couple Crossfit interests. This is gonna eat up a lot of time...

Mobility Warmup

CFFB 012012

Warmed up with 2000m row. 9 min flat.

ASWOD

5x3 power clean @ 170 (PR)

Right arm felt like it was gonna fall off when I was done. Elbow mostly, but shoulder hurt too. I need to come visit you JC and get lessons, my form is silly. Gonna ice/compress like a million times today. At this point I thought I'd have to skip the DWOD so I did another 2000m row. 9:06. Arm felt OK after so I went ahead with the DWOD.

DWOD

Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood in each hand (scaled to 1 pd)
1 Minute of GHD Back Extension Isometric Hold

Thought my erectors were gonna pop out of my back and run away crying. I probably got 45+ seconds of every minute for the static hold once you take into account transition times and taking a few seconds break here and there, which is better than I thought I'd do. 52 reps with the push press.

Tyler

Strength---
Front Squat
2-2-2-2-2
95-115-135-135-145

Metcon---
"Tyler"
5 rounds of:
7 Muscle Ups (substituted 14 pullups + 14 dips with bands)
21 Sumo Deadlift High Pull 95/65 (substituted 75)

Time: 20:14

CFFB 011912

Warmed up with 10 min DU work, then rows: 2000, 1000, 500, 250...3x 250m sprints in there. First 2000m was in about 9 min, and I was going at what felt like a slow pace. Gonna redo 2000m for time soon and compare VO2max from before I started CFFB, I'm guessing it will be a significant improvement.

ASWOD

3x5 bench press @ 165 (fail: 5-4-7@135)

DWOD

Complete 5 rounds:
2 Squats @ 133% of body weight (used 225/137% of BW)
Sprint 30 yards
*Rest 60-120 seconds

Didn't see the rest part. 7:25

cold as a witch's teet

biked in the 18 degree weather this morning at 5:30AM.

Elevated split squat: 5 sets x 10 each leg

5 rounds for time of:
10 pistols
10 ring pushups
10 kte

time: 11:04

Couldn't do legit pistols on left leg cause of ankle. Had to scale ring pushups and kte once I got tired. It's been awhile, but it felt good.

Di-Fran

12 min OTM 3 strict press: 95#

21-15-9
Deadlift 225#
Pull ups

4:39

Notes: wanted to go unbroken on this one, got through the 21 deads but had to stop halfway through the pullups to chalk up, yeah, lame excuse. Deads towards the end got rough, didnt go touch and go all the way through but kept my hands on the bar for all 3 sets.

Graham's strategy

Getting Swoll

Take 20 mins to find 5RM front squat: 218

6 min AMRAP
1 ground to overhead 135#
5 burpees
2 ground to overhead
5 burpees
3 ground...

7 rounds + 5 ground to overhead, kind of...



Notes: pretty happy with the 218 FS, never done a 5RM before. I need to film more WODs. Probably the best way to get feedback other than having a coach watching all of your reps. The range of motion on my jerks was complete crap. It looks like I fully locked out maybe one rep. So I really probably did 1 round. Pretty pissed with the range of motion, but glad I know what I have to work on.

CFFB 011612/011712

ASWODs

3x5 squat @ 230
1x5 deadlift @ 335 (fail)

Got 3 decent reps, any more and my back would have been rounded in an unacceptable fashion

DWODs

Complete 5 rounds for time:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Used 120#. Should have gone heavier. Got all the PUs strict though.

On the minute
Complete one 1/2 gasser on the minute for 8 minutes.
then...
100 Evil Wheels

Subbed 15s sprint on the spin bike with the resistance jacked up for the half gasser. Shitty sub, but it was better than nothing. Wasn't at my normal gym or I would have done 150m sprint row, which apparently is the accepted sub for 1/2 gasser. Subbed calling it quits for the evil wheels because I'm a little bitch.

Thanks MLK

Gained 7 lbs yesterday. Topped off at 163lb last night.

No work means I can spend all day getting jacked central. Spent an hour and a half on the oly lifts today, have some serious flaws I need to address. Your time would be much better spent watching this video than the one below.







WOD
10 min AMRAP
5 power snatch 95#
10 HR push up
15 lateral bar jumps

11 rounds + 1 snatch
20 year old machine: 13 + change

Notes: lateral bar jumps are my jam. HR push ups slowed me down a bit. Did all the snatches without taking my hands off the bar. Shooting for unbroken snatches next time I guess.

1st time breathing hard since early December

slow 1 mile run (first time running since ankle sprain)

followed by:
5 rounds for time:
10 pushups
10 situps
10 airsquats

time: 5:57

struggled on the pushups on rounds 4 and 5. i am so out of shape. feels good to get the heart rate up, though. i missed it.

The Seven

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 35:39
Mikko Salo 19:19
Chris Spealler 20:56
Graham Holmberg 24:37

Notes: Did this almost exactly a year ago (17 Jan 2011), only made it through 5 rounds in 29:24 and scaled thrusters to 115#, deads to 225#, and kb to 60#. HSPU: unbroken except the last set which I did 4-3 or 3-4. Thruster: first set unbroken, 4-3 for the remainder. KTE, deadlifts, burpees, pullups all unbroken. Pretty happy I got the deads unbroken. No chalk either.

Going to a churrascaria tonight (read: unlimited meat consumption). Weighed in at 155:8 after the WOD, shooting for 160 when I come home tonight.

gotta earn those tailgatin' drinks

2500m row; 141 cal

2x250m sprints in there

got a painful hotspot on one of my heels, thats a first. perhaps this pair of chucks is on its last legs or i should start wearing socks.

BW: 165.6#

Wtf? Air squat BJs?

5 rounds for time

10 deadlifts 225#

20 box jumps, each beginning with an air squat, 24"

30 double unders

13:45

Notes: I think I beat errone. Pretty happy with that considering how much I suck at box jumps. Did the first set of deads unbroken, broke them up into 7's and 5's in subsequent rounds. Would like th be able to hit 10 reps unbroken for multiple rounds in the future. Air squat box jumps were ok, key was resting at the top and using the rebound at the bottom. Did most of my sets in 5's and 4's. Double unders were ok, most I strung together was 15 or so though, could always use work. Overall a good wod, the deadlifts were basically rest after doing the jumps and dubs.

CFFB 011412

ASWOD

rest day

DWOD

Complete:
Walk 2 miles with a 40-60 lbs weight vest, sand bag or plate.

Loaded up a backpack with 40lbs.

~37:00

Legs

3RM back squat worked up to 255 then hit 275 at 2RM. Pretty happy with this since the last time I maxed out my back squat (Oct 2010) I was at 265. If I'm lucky my 1RM should be around 285 no?

WOD
3 rounds for time
Run 500m
30 box jumps 24"

10:50

Notes: I suck at running. And box jumps. Best time on the day was just under 9 mins. Legit.

CFFB 011312

ASWOD

3RM power clean @ 175 (PR I guess)

I was shooting for 190 which was my 1RM from mid december. Couldn't even get that for a single once I warmed up. Chalking it up to fatigue from yesterday.

DWOD

On the minute
Complete 2 Power Cleans and 5 Chin Ups on the minute for 15 minutes.
*Use 75%-80% of 3 RM for this workout

Used 135#. Pussed out and did 10 minutes, then 3x5 chinups while a buddy did the wod, then did the other 5 minutes. Weak.

Ate good when I got home.

CFFB 011212

Rowed 1000m as a warmup.

ASWOD

3x5 bench press @ 160 (PR)

DWOD

21, 15, 9 reps of:
Squat 225 lbs
Ring Dips

Scaled to 135#. Subbed bar dips for ring dips. Shoes made a world of difference. Felt like I was super glued to the floor in the

10:48

Rowed 1000m for cool down. Currently revamping my diet with a fine tooth comb and a lot of excel number crunching. Using this as a general template:

http://talktomejohnnie.com/diet/leaning-out

Cooking OIls

Quick and dirty guide for which oils to cook with, which to use cold, and which to avoid like AIDS

Cluster F

Death by cluster (squat clean thruster) 135#
8 rounds + 8 reps

WOD:
30-20-10-5
kb step up (24" box, 32kg kb)
pullups

10:32

Notes: pretty sure I high scored the clusters today by a few reps. WOD was deceptively tough, holding 70+ lb awkwardly while stepping onto a box sucks. Most unbroken pullups I did was 10 which was kind of lame. My gym rival smoked my with something under 9 minutes.

A little different

Started with some bench and squat strength work

WOD:

21-15-9
plyo push ups 45# bumper plates (see video)
row for calories

5:45

CFFB 011012

...wasn't feelin' it today...

ASWOD

1x5 deadlift @ 325 (PR)

DWOD

Every 30 seconds
Complete one 60 yard sprint every 30 seconds for 6 mins.
then..
For time:
100 Toes to Bar

Toes to bar were frustrating because the bar is so close to the wall that you can't kip. Got 50 from more or less a dead hang each time. 6:20

Assistance Work

3x5 bench press @ 160 (fail: 5-5-3...got reps i missed with assistance of a spotter)

BW: 169.0#

2011 Crossfit Games Open WOD 5

How's this for a warmup:

3 rounds 12 min cap

3 muscle ups

10 HSPU

3 rope climbs

I did one round then dicked around for the rest of the time. Basically turned into an instructional session since most people couldn't do the MUs or HSPU.

WOD:

20 min AMRAP

5 power cleans 145#

10 toes to bar

15 wall ball 20#/10'

8 rounds + 7 toes to bar (252 reps)

Notes: first place on this WOD last year was 460 reps or something, insane. One of the trainers who came in 3rd at regionals last year threw down 11 rounds, pretty legit. Power cleans were ok, 145 is a little more than the usual 135 you see in most WODs, good to switch it up. Toes to bar really clicked today, did most rounds unbroken, the key was driving my feet down really aggressively on the way down while also thrusting my shoulders forward of the bar. Wall balls sucked as always but they're getting marginally better. The best reps were the ones where I drove the ball up like a thruster and used minimal arm/shoulder drive to throw the ball up.

Did 1 strict (no kip) muscle up and 1 no false grip muscle up on Sat. Both probably looked like I was pooping my pants.

I made a tab for 2012 goals

Please have at it :)

Also tested 1RMs the other day:

375 squat (should have had 380 but chickened out)

375 deadlift

255 bench

155 press

CFFB 010912

ASWOD

3x5 squat @ 225
3x5 press @ 120 (fail: 5-4-3; push pressed the reps i missed)

Fractional plates are on my shopping list. 5# is a rough increment for the press.

DWOD

Complete 7 rounds:
7 Ball Slams 40 lbs
Max Reps Towel Pull Ups

Subbed 14 ball slams @ 20#. Got 33 towel pullups total. Something like 7-6-5-4-4-4-4.

DCF Level III WOD

/31 Dec, 2011 Mainsite WOD

Dae Han

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Time: 24:54
Chris Spealler: 17:46

Notes: 50 degree weather in Jan helps. Running with a barbell sucks. Pretty happy with the rope climbs and thrusters though. Did the first set of thrusters 6-6, then 4-4-4, would like to be able to do 3 rounds of 6-6 in the future. Need to work on the running, obvi. Gotta imagine Chris Spealler did the thrusters unbroken.

CFFB 010712

ASWOD (making up for missing last bench day)

3x5 bench press @ 155 (PR)

Had a partner with me today and with his help realized I've been taking much too close a grip on bench. I believe this should help me move my bench along, in addition to improvements in technique.

DWOD

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

Subbed 20# ball slams for sledgehammers. Total reps: 238, 45ish of which were from the burpees. I have a spot of numbness on one of my index fingers since finishing the workout last night. I'm guessing I pinched a nerve slightly grinding out some of those deadlifts...gonna have to do some research and massage...

CFFB 010612

ASWOD

3x5 power clean @ 165 (PR)

Then climbed for 2 hours. Got ~8 good climbs in, 5.7-5.9s.

DWOD

Complete 7 rounds for time:
7 Deadlifts - 315 lbs
5 Lateral Burpees
1 Full Gasser

Scaled DLs to 225, swapped 20 DUs for the gasser (obviously not an adequate scale, saw some people swapped 40 DUs). 28:30, but i could have shaved a few minutes off that since I was doing the circuit with someone else who also sucked at DUs like me. Really liked this one. I am spent, but after an hour of rest on the drive home, I feel like I might be able to tackle the DWOD tomorrow...we'll see.

Fri

Work up to 5RM back squat: went up to 215, should have tried 230 or 235 but I'm a huge puss so whatevs

WOD:
3 rounds for time
20 pullups
20 overhead lunges 45# plate
4:05

Notes: destroyed this WOD but would have liked to break 4:00, did first round of pullups unbroken, second round pseudo unbroken in that I didn't drop from the bar, last round I dropped once or twice I think. Lunges were all unbroken, essentially rest. Would like to get to the point of being able to do 3x20 pullups unbroken, but that requires practice. Next closest time was ~4:30

Weds

Weds WOD:

1RM jerk: 205#

DCF free class WOD
3 rounds for total reps
1 min wall balls 20#
1 min burpees
1 min box jumps
1 min rest

Total: 182

Notes: not a good day, took 3 attempts to get the 205 jerk and the third was horrendous. Should have been able to hit 215 with no problem. Crap day carried over into the WOD, should have hit around 200 reps, one girl destroyed everyone else and racked up 140something. When I did the free class I hit around 305 but was using a 15# ball and 20" box so not a fair comparison. I think on a good day I should have been able to hit 220 or 230. 240 is pretty sick.

CFFB 010512

ASWOD

3x5 squat @ 245 (fail: 4-2-5@225)

resetting back to 230#...sigh

DWOD

Complete 5 rounds:
Max Rep Bench Press - body weight
Max Rep Pull Ups

subbed pushups for the bench press and switched to kipping pullups starting in 3rd set. rested 2-3 min in between rounds. went something like this: 28/10, 20/7, 17/15, 17/10, 15/7. Totals: 97 pushups, 17 strict pullups, 32 kipping pullups. not my best showing, spent much of my rest time realizing that my pullup capacity has become drastically outmatched by the extra 20+ lbs of legs and gut i'm lugging around. pullups and chins need to become a staple of my strength training...lesson learned.

Half azed tues

warmed up with 5 rounds:

5 burpees
10 box jumps 20"
15 squats

mainsite WOD from last week, aggressively scaled:
5 rounds, 95# across the board (scaled from 135#)
9 snatch grip deadlift
6 hang power snatch
3 OHS

6:23

also did 3x3 bench today, felt a lot more powerful after watching a CFJ video about proper technique, namely pinching the shoulderblades together and getting the shoulders externally rotated.

SS month 9

Monthly (ish) update:

Still on starting strength, and still haven't stalled yet (had a few workouts where I couldn't complete the reps 2 days in a row, but would always eke it out in the 3rd).

Lifts (work set weights) are now:

340 squat

230 bench

330 deadlift

137 press

?? power clean (still trying to get form right).

I'm always very puzzled by my squat:deadlift ratio. Most people say that deadlift should be > squat (lifting unequipped). A commonly quoted ratio is something like 5:4 deadlift to squat. I've spent forever trying to figure out why my deadlift is so low. I definitely squat below parallel so it's not that. One idea I'm toying with is that I'm just not built to deadlift. I have a long torso and short arms. My relatively short legs probably account for my faster squat progression.

I think I'm going to try to sumo deadlift from here on out because it is supposedly better for people with short arms/long torso. Any of you guys sumo DL?

Oh I also switched from a bodybuilding style benchpress to a powerlifting style. Should (hopefully) gain 20-30lbs on bench over the next few weeks.

CFFB 010212/010312

Gotta stop skipping/doubling up days, it's borderline too much

ASWODs

3x5 squat @ 245 (fail: 5-2-5, last set @ 225)
3x5 press @ 115 (PR+5)
1x5 DL @ 315 (PR+20)

I won't even say that I did the DWODs because I chopped them up so bad:

8x3 power clean @ 155
3x max rep chins

missing that squat PR has me irked, had it all planned out...title of my post was gonna be TriPRecta. Dialing back on the GOMAD, not gonna purposely eat to excess for awhile, maybe just a week and throw in some rowing to see what happens.