I worked out 2x today.  First workout:

12 sets of 5 on 45 sec of Band Good Mornings using a blue and green band. Then

AMRAP in 12 minutes of

run 400m
15 back squats at 95#

12 Chest to bar pull ups
I finished 2 rounds plus 400 m

second workout was 50 minutes on the trx that had a lot of upper body pulling.

Blogging.  How do people maintain a blog day in day out.  I have not been able to do it.  I must say I have been very busy at work but other people are busy too right?  Perhaps it's a lack of urgency due to no one reading this...yet.  My day will come. and it will be glorious.  Anyhow, last week I took off because I was sick.  I had to get antibiotics due to the start of an ear infection.  I still have a ringing in my right ear that the doc says is allergies.  Hoping that goes away at some point.  Sadly, I must say I am getting used to it.   I have been doing a lot of preparation for a group class I will be teaching in may and feel like I am in school again, homework, learning new things and such.  My marathon training has really fallen off.  I will still be running Big Sur but it will be more for the views than for the competition.  I will continue to train a few days using the CrossFit Endurance site but at this time I need to devote a lot of time to the TRX suspension trainer as I will be teaching that class soon.  I am going to run through the 18 day program over the next 3-4 weeks and am excited to see some improvements in my lifts.  Currently my stats are as follows:

DL 255
BS 175
FS 155
PJ 135
PP 125
Press 110
CJ 130
Bench 135

Pretty weak I know but I hope to do Wendler's 5/3/1 program after I get all this TRX stuff solidified in my brain.  It will probably end up being over summer.  Perfect time to add on some pounds right?  That's what summers all about right? Lifting weights, sunshine, fresh fruit and banging. It's in our genes, all ancestral and shit.  

Strength Goals for end of summer: I'm planning on starting 5/3/1 in one month so we'll set May 1 as a starting date.  I am using the numbers given in 5/3/1 he recommends raising you training maxes 10 # and 5 # for lower and upper body respectively per month. If I follow this to the T my training maxes come October will be as follows:

DL 270
BS 195
Press 120
Bench 140

Since these training maxes are only supposed to be 90% of my true max I hope to max out on these lifts October 1 and lift these numbers ( I came up with these numbers simply by dividing my training max by .9:

DL 300 
BS 215
Press 135
Bench 155 

The reality is I hope to get 315 on the DL as it would be awesome to lift 3 plates.
Of course I want to get 225 in the BS for the same reason, I wanna get two plates on there.
I'm happy with getting a plate up in the press.
That bench still looks pretty weak sauce but with my skinny long ass arms I will deal.

Long term goals: I would like to reach the "advanced" level a l a Rippetoe's charts in Starting Strength for the 181#
bodyweight category (though if I lift like I am going to have to to get these numbers chances are I will be at least 10# over that weight...
DL: 438
BS: 367
Press: Bodyweight
Bench: 275

Those are some pretty F ing lofty goals but hey you gotta dream big right?  Again, using Wendler's calculations, if I did 5/3/1 until I got these numbers (which obviously is not going to happen but still) I would arrive at these numbers as follows:
 DL October 2013
BS November 2013
Press September 2013
Bench July 2014

Here's the reality.  SHit is going to happen.  Things will slow me down and speed me up.  Let me say this.  I Fucking hate benching and so I suck at it.  I know that once I start getting on that bench more my numbers will increase quickly starting out.  I also know that being 6 2"  with long legs does not help my squat, but these long ass arms certainly do help my deadlift.  HERE'S THE DEAL
I will get these numbers by January 2014.  That gives me some leeway for life to happen.  I will make some videos for my current lifts and continue documenting my journey in strength.  If I can do it does that mean anyone can do it?  NO.  I am athletic, I will say that, what I am not is strong.  I move well, yes, but these movements are not hard.  Anyone can learn them in a few months.  What I lack in strength I like to think I make up for in willingness to work hard and that will be the defining factor.  Current weight is 170 and current 6 mile time trial time is 41 minutes. Pull ups I can do is 15, I have 0 handstand push ups and 0 pistols.  See ya on the other side.

Morning Weight: 168.5

BPM: 51
I woke up on the wrong side of the bed so today I am going to try to get through my 2 workouts then take some time to relax and eat plenty of carbs.  Hoping I wake up tomorrow at 49 BPM.

So I wanted to overtrain andI guess I did.  Saturday I woke up and my legs were pretty destroyed and my heart rate was 51.  Not a huge increase but and increase nonetheless. Sunday I ran 10K @85% and my legs felt like lead, heavy.  Funny thing is after grinding through the 10K my time was closer to 95%.  I guess I am getting faster.

No weigh or BPM this AM.

There was an earthquake, 4.0 I think as I was leaving the house to train at 5:30.  
Bfast was a Cinnamon Dolce latte with 12oz light coconut milk in it.  Actually pretty tasty and held me over till lunch.
Workout: ME Clean and Jerk. 60x5 80x5 100x3 115x3 125x2 135x1

3 rounds 5 hang cleans 115# 7 C2B pull ups Time 7:56
Chest and back hypertrophy;trying to build that bench! bench 4x95x10 pull ups and face pulls and db incline bench.
Later: 12x200m

Morning weight: 168.5 felt very dehydrated upon waking.  Low weight certainly due to that.

One is regarding eliminations one is regarding shampoo.  I have only recently become more interested in how what I eat effects my digestion.  I always knew it was important but never had a good pulse on it.  I challenge you to think about it.  When I went to the balanced bites seminar Diane said we should poop 1 or 2 times a day and they should be good looking poops.  You should not have to run to the bathroom and likewise, you should not have to sit on the toilet for several minutes waiting for it.  I am challenging myself to keep better notes of what I eat and how it effects my eliminations and I challenge you to do the same.  If you can get that in check your health will follow.  If your poop smells real bad and is real dark in color you have too many toxins and probably are eating a lot of processed foods, if it is very light in color and floats there is a lot of undigested fat, it it is large and hard to pass, too much protein, if it is pellet like you are likely dehydrated, if it is diarrhea sto eating whatever you ate, if there is undigested food in it then it may be due to a food intolerance.  Poop should be well formed and light brown and float a little.  Here is a picture made up by Paul Chek.

On to the poo.  I have decided to stop using shampoo for a while.  I have gone in and out on this topic for a few months but am going to give it a shot for a month at least.  So, March is no poo time.  I got the idea from cavegirleats. I will be doing baking soda with some occasional tea tree oil if I have dandruff a few times a week and the apple cider vinegar  rinse a couple times a week as well and eventually try to get to no poo.  I am also limiting the amount I wash my body.  I am switching from dove to dr bonners and will limit to one body wash a day.  If I work out 2 times and need two showers one will just be a rinse.  I'll keep ya posted.

BPM: 47
Morning Weight: 170.5
Workout: Tabata on treadmill with 12% grade at 5K pace minus 30 seconds (6:50)
last two were pretty brutal but I was pleased  with my performance.  I could have handled 6:45.  I really like the CFE programming this week.  Good Mornings then Thrusters and DB swings then hill sprints feels like a potent combo.  I feel like it has been a great blast to the hammies.

BPM: 49
Morning Weight: 171 lbs
Bfast: BP Coffee and 2 cups of berries
Lunch: Chipotle Double meat carnitas burrito bowl
Srength and Conditioning Workout: 3 rounds of row 500m, 15 Thrusters @ 80#, 21 DB swings @ 60# rest 2 minutes between sets.
I only got through 2 sets because I was running late and had a client.  That third round wold have demolished me.  Tough workout. 
Endurance Workout.  2x12 min time trial. Rest 5 minutes between trials.
Distance covered: 

Morning weight: 168.5 lbs
2 cups BP coffee
4 eggs over easy
1 cup spinach
6 oz roast beef
3 g carnitine
2 g fish oil

Workout: 10 min of 12 push press @ 80# 12 wall balls
Rounds completed:5