Great article!
I want to do crossfit so badly, it's just so darn expensive!!! Ugh.
I'm not sure if you know but the paleo diet is pretty much what I am trying to transition into. The author of The Paleo Diet (which isn't exactly the mainstream view anymore...) is a professor at CSU and I'm meeting with him next week! So excited

Anyway, finally got back into the gym! yay- felt so good.
total upper body day

10 minutes amt

3x:
Wide lat pulldown (70lbs, 10x)
Close grip reverse lat pulldown (70lbs, 10x)
Pushups- 10

3x:
SB DB chest press- 15lbers, 12x
SB tricep pushups- 10 (the ball was flat tho so it sucked!)
Lateral and frontal raises- 7.5lbs, 10x

3x:
Bent over row- 45 or 50 lbs (can't remember), 10x
Barbell shoulder press- 30 or 35 lbs (can't remember, lol), 10x (DEAD! oh man these got me)
MB pushups- 10

3x:
Cable rope hammer curls dropset- 20/15/10lbs
Cable rope triceps extensions dropset- 20/15/10
Face pulls to external rotation- 15lbs, 10x

20 minutes on the stair master

My upper body is officially dead. My arms/shoulders are still feeling shaky. Damn it feels good to get it in, though! oh man.

Since i pretty much didn't lift for like 2 months I've gotten a bit frustrated.
I've decided I'm going to work really hard on ignoring where I was and focus on where I am and progressing from what I'm at now.
Thanks for being there for me this week- really appreciate it, dude!