Tuesday, May 15, 2012

They may forget what you said but they will never forget how you made them feel.

BB Gymnastics
5X2 Clean & Jerk @ 80% – rest 60-80 sec.

15 minutes to establish a 3RM Back Squat.

Pullups. Alternating sets (8total) of strict then kipping.

*Rest 5 minutes.

3 rounds for total reps of:
90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Monday, May 14, 2012

If you are not willing to give up everything you have already lost.

BB Gymnastics
1) 5X2 Snatch @ 80% – rest 60-80 sec. 125# felt good even though I 
   missed a couple of times. Need to try 130 next time.

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 175#. 
    Felt heavy enough that I can't shrug too much
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60
    sec. 115# was hard to catch it but felt better than last week.
    Try going to 120 or 125 next time

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m
For time.

Did the weights at 55#. Right arm felt okay but the left felt really unstable. First time doing this so will have to practice on the left arm.

Monday, April 30, 2012

When you feel like giving up, remember why you held on for so long in the first place.

BB Gymnastics
1)  5X3 Snatch @ 75% – rest 45 sec.
    Did this at 115# and squat snatched everything. Will have to 
    start going heavy from now on and do all snatches as squat 
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest 
    possible, rest 60 sec.
    Did this at 105 but shoulder press. Didn't want to aggravate my 
    right shoulder
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.
    Did this at 155#

1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)
   Did this at 165. Need to go higher to 180#

30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 Only did 15# and split jerked every one.
Row 1K
For time.

Saturday, April 28, 2012

The strongest oak of the forest is not the one that is protected from the storn and hidden from the sun. It is the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scroching sun.

BB Gymnastics
1)  5XME UB Hang Power Cleans @ 225/155# – rest 60 sec.
    Did this at 135#
2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – heaviest possible, rest 
    60 sec.
    Did this at 125#
2b) 5X1 Non-Heaving Snatch Balance – heaviest possible, rest 60 sec.
    Did this at 95#

4 rounds for total working time of:
Row 500m
12 Pistols (alternating)
24 Pullups
Rest 1:1

Friday, April 27, 2012

The best way out is always through.

Friday was Amanda for outlaw but I was running out of time so I ended up doing the main site WOD of:

8 rounds for max reps of:
20 sec. Muscle-ups
10 sec. Rest
20 sec. Clean and jerk (135/95)
10 sec. Rest

Only got 1 MU and the rest of the CNJ was 2 or 3 for each round

Sunday, April 22, 2012

Sucess is 99% attitude and 1% aptitude.

Did Robie over the weekend. Caught a cold sometime last week around Wednesday and progressed through the weekend. Although it didn't affect my run, I paid for it Saturday night. I started feeling congested in my head, my ears had pressure that I can't pop and had runny nose all day on Sunday. Felt a little weak Sunday night into Monday. Will have to recover from this cold soon to get back to Outlaw.

Wednesday, April 18, 2012

You are your own scriptwriter and the play is never finished, no matter what your age or position in life.

This morning woke up with a scratchy feeling in my throat. No sore throat but it feels weird.

BB Gymnastics
1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%.
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 
1a) 3 X ME Bench Press @ 75% – rest 60 sec. 115# 125# 125#
1b) 3 X ME Strict C2B Pullups – rest 60 sec. 7/6/7

25 Wall Balls 20/14lb
40 Absolutely Vertical KBS 32/24kg
40 GHD Situps
25 Wall Balls 20/14lb
40 Deadlifts 225/150lb
40 T2B
25 Wall Balls 20/14lb
over 20 minutes

Tuesday, April 17, 2012

Never give up on something that you can't go a day without thinking about.

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push 
   Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
   Did this at 115#. The last few sets of the push press/jerk felt

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
   Tried for 265 but failed twice. Managed to get 255#

2) 3 X ME Strict HSPU – rest 2 minutes.
   forgot to do this

3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

Did the push jerks at 115# at the end of the 2nd round I was at about 12 minutes but the clock was reset by someone.

Didn't feel anything in the knee during the back squat but felt it during the pistols. I think the knee was aggravated during the snatches yesterday when my form was bad. One scenario is if my knee caved in instead of being pushed out.

Monday, April 16, 2012

Try not to become a man of success but rather try to be a man of value.

Morning WOD

4x400m while jogging the straightaways.
4x100m while walking the curves.

Evening WOD

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Doing this at 70% instead of 65%. Going to round up from now on. 95# 

I think this workout caused my right knee to hurt a little. Later in the day I feel something in the anterior cruciate of my right knee.

For total working time:
Run 400m    1:17
-rest 2:00 
Row 500m    1:50
-rest 2:00 
Run 400m    1:20
-rest 1:30  
Row 500m    1:52
-rest 1:30
Run 400m    1:30
-rest 1:00
Row 500m    1:55

1a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec.
    skipped the TGU
1b) 3X15 Strict T2B – rest 45 sec.
    did this as strict as I can without folding my body into half

Saturday, April 14, 2012

When your life flashes before your eyes, make sure you've got plenty to watch.

BB Gymnastics
1) 15 minutes to establish a 1RM Snatch.
Tried at 135 several times but failed all attempts. Was able to get under it but didn't catch it right. The bar fell forward. Will have to work on snatch grip deadlifts. Pulling the bar at 135 felt heavy and I think this is causing a mindfuck for my 1RM

2) 15 minutes to establish a 1RM Clean & Jerk.
Tried 165 several times but couldn't get under the bar for the jerk. The clean at 175 is getting easier so my 1RM for clean has probably gone up. For the jerk and all future jerks, will have to work on spreading my legs wider apart. Going further apart will help me get under the weight. Also tried going with a wider grip on the clean. It didn't hurt my shoulders and it definitely makes the jerk easier due to the shorter barbell path with the wider grip.

1X20 Back Squat
Did this at 155. Last couple reps were hard but could have gone heavier. Should try 165 next time

21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

Did the DL with 225. And it was really heavy. 13:29

Friday, April 13, 2012

Whatever your dream, go after it; never settle for a life of quiet desperation, never become a realist. Your life is either a daring adventure or nothing at all.

Evening WOD

Run 800m
30 Muscle-Ups
Run 800m
For time.

Didn't do a MU because of my shoulder. Started the first few MU with bands then I just moved to ring dips. The shoulder did feel better though. Even since the Outlaw WOD with the dips, it has gotten better. I have also been using the bands and raising my arm at a 45 degree angle with thumbs facing down. This seem to have helped.

Wednesday, April 11, 2012

Greater love hath no man than this, that a man lay down his life for his friends.

Evening WOD

BB Gymnastics
1) Snatch: 3X1 @ 80% – rest 60 sec. 110#
2) Clean & Jerk: 3X1 @ 80% – rest 60 sec. 135#
3) Snatch Pull: 3X2 @ 90% – rest 60 sec. 125#

Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.

with 20lb weight vest. 
3m 50s
3m 59s
4m 27s
4m 26s
Thrusters were feeling easier. Shoulders must be getting stronger.

Strength (time permitting)
1a) 3XME Bench Press @ 70% – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Did my bench at 115. Didn't push it due to shoulders. Instead of reverse hypers, I did the ham lowers on the GHD.

Tuesday, April 10, 2012

I hate war as only a soldier who has lived it can.

Evening WOD

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec. 100#
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec. 125#
3) Clean Pull: 3X2 @ 90% — rest 60 sec. 150#

Overall my form felt good. Have to remember to setup right everytime.

For total time:
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
Substituted this for dip station. Shoulder was not feeling up for the balancing on the rings but the dip station was challenging enough.

12 Rope Climbs 15′
50 GHD Situps
Row 1K
Done but didn't keep track of time. Need to learn to climb the rope with the left leg actually pushing onto the rope.

Monday, April 9, 2012

You only ever grow as a human being if you're outside your comfort zone.

Evening WOD

Overall I felt really good today. It appears as if I have recovered from the cold. Finally.

BB Gymnastics
1) Snatch: 
   2X80% 110#
   1X85% 115#
   1X90% 120# failed on the first but got it on the second time

2) Clean & Jerk: 
   2X80% 130#
   1X85% 140#
   1X90% 150#

3) 4X2 Tempo High-Bar Back Squat 
   Did 185 the last time. This time went at 185-205-215-225. Felt
   like 225 was really hard. 

1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
1b) 7X3 Thruster @ 70%
Messed up this WOD. Did 7 reps for the first 4 sets of pullups. Started off with 10# and then it got heavy. did the 3rd and 4th set without any weights. Then when I started doing 3 sets of pullups the 10# felt hard enough. Did 95# for 1st set of thrusters then 100# for the rest of the sets.

15 minutes Stone Shouldering practice. 

5 minute AMRAP of:
Alternating TGU @ 24/16kg

Substituted the Skill/Strength and Midline WOD for the mainsite WOD since I didn't have stones.

For time:
Run 800 meters
10 rounds of:
10 Knees to Elbows did T2B instead of K2E
10 Reverse Hyper Extensions
Run 800 meters
Post time to comments.

Saturday, April 7, 2012

You can get everything in life you want if you will just help enough other people get what they want.

Evening WOD

BB Gymnastics
1) Snatch: 
   3x80  (60%)
   2x95  (70%)
   1x110 (75%)
   1x115 (80%)
   1x120 (85%)
   1x130 (95%) failed this one
   2x115 (85%) also failed this one

2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

   3x100 (60%)
   2x115 (70%)
   1x125 (75%)
   1x130 (80%)
   1x140 (85%)
   1x150 (90%)
   1x160 (95%)
   2x130 (85%)

BB stuff felt okay. Missed my last 2 snatches but I'll take it. Expecially after being away for so long.

Conditioning (3 parts)
1) 7 minute AMRAP of:
   10 Burpees
   15 Push Press 95/65#
   20 Pullups
   *Rest exactly 3 minutes.
   2rounds and 1 burpee
   push presses were hard here.

2) 5 minutes to establish a 5rm T&G Deadlift. Rest 10 minutes
   Ended at 225#

3) Run 1 mile for time. About 6:18

Friday, April 6, 2012

You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself.

Evening WOD

First day back to Outlaw after the cold. Felt good starting out but found out later that I was still not up for it yet. 

BB Gymnastics
1) Snatch From Blocks (just below knee)
   2x110 failed the last one
   2x115 DNF

2) Clean From Blocks (just below knee)
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. 
   Started at 95 then ended at 105. Should have gone heavier but was
   not feeling it.

1X20 Back Squat
Did this at 135 even though 70% should have been about 205

For time:
50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
50′ Prowler Push (low handle) 165/125#

Didn't finish this. Got to the HSPUs but felt so tired. It might have just been that I have not been eating well since I got sick.

Saturday, March 31, 2012

Life consists not in holding good cards but in playing those you hold well.

Went for a run in the morning with the Robie crew. Ran about 5 miles. Felt good and ended up going paddling down the river later in the day. Might not have been the best idea. Started feeling sick again at night.

Felt like shit all day. Stayed at home with no desire to move a limb.

Skipped track and WOD for today. Still not feeling well. Aches and coughs are holding me back. Went out for dinner with Nestors at Bardenay. 

Feel slightly better today. Will try to do some workout later today to see how I feel. Tried some snatches with the new shoes. Didn't try to go too heavy.

Tried doing the BB portion of Outlaw. CNJ felt hard at 75% and had no motivation to go on. Called it quits. Ate alot more today and felt like my appetite is coming back.

Doing the mainsite WOD today.

Friday, March 30, 2012

To be prepared for war is one of the most effective means of preserving peace.

Evening WOD

Feeling a little sick today. Went to bad last night with a scratchy throat and this morning felt like I have a fever. Ended up skipping the workout below. Damn!

BB Gymnastics

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80%
   rest 75 sec. 75%-80%(100#-110#)

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80%
   rest 75 sec. 75%-80%(125%-135%)
3) 4X2 Heaving Snatch Balance – heavier than last week, 
   rest 75 sec.  

1X20 Back Squat 70%=205#
Conditioning (Parts A/B)
Part A:
3 rounds for working time of:
10 Push Press 135/95#
15 HR Pushups
20 Pullups
*Rest 2 minutes after each round.
-Rest 10 minutes between parts.

Part B:
6 minute AMRAP of:
7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

Wednesday, March 28, 2012

Nobody can do everything, but everyone can do something.

Evening WOD

BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
   changed 1RM of CNJ to 160 so 75%-85%(120#-135#)
   120 13- 135 135 135

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.
    noticed that all the pulls drills online use a weight that is
    way heavier than 1RM. Will have to try 120% of 1RM next time.

For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps
12:58. Tried 4 times to get UB DU but didn't get them all. On the  5th try, I just counted up to the required rep.

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.

GH raise, did 3 sets but didn't get to 10 reps. Did this without weight and my hamstrings were cramping up.

Tuesday, March 27, 2012

Out of the night that covers me, Black as the pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds and shall find me unafraid. It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate, I am the captain of my soul.

Evening WOD

BB Gymnastics
1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 
   80% – rest 75 sec. went to 80% but failed the last squat cleans
   redid it until I got under the bar.

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec. 
   This felt light. Might need to change 1RM of 155 to 160 next

Conditioning (2 parts)
Part 1-
4 rounds for reps and row times of:
Row 500m
Rest 1:1

3/4/9/11 on HSPUs and about 1:58 for each 500m row. Next time, make sure hands and head form a triangle for hspu and have hands go as wide as possible. It makes the HSPUs easier and the ROM is shorter.

Part 2-
Exactly 10 minutes after part 1 complete one set each of the following:
1) ME UB Perfectly Vertical KBS 24/16kg 31
2) ME UB Thrusters 115/75# 3 total, first thruster, second was a push
   jerk and third was a split jerk.
3) ME HS Walk for distance (3 attempts) 2s was max
*Rest as needed between efforts.

Monday, March 26, 2012

You get credit for what you finish, not what you start.

Morning Track


Jonathan tried not telling us the workout other than what we had to do next and it worked. We put out on all the runs and did considerably better.

Evening WOD

BB Gymnastics
1) 5X2 Snatch @ 75-85% – rest 90 sec.
2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. 
2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec. tried for 220 
    but had to go down to 185#

For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
100 Double-Unders

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec. didnt do all the TGU
1b) 3×20 UB T2B – rest 45 sec. broke things up

felt tired after the track workout.

Sunday, March 25, 2012

It's better to live one year as a tiger, than a hundred as a sheep.

Afternoon WOD

CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of:
3 Thrusters (100/65)
3 Chest to bar Pull-ups
6 Thrusters (100/65)
6 Chest to bar Pull-ups
9 Thrusters (100/65)
9 Chest to bar Pull-ups
12 Thrusters (100/65)
12 Chest to bar Pull-ups
15 Thrusters (100/65)
15 Chest to bar Pull-ups
18 Thrusters (100/65)
18 Chest to bar Pull-ups
21 Thrusters (100/65)
21 Chest to bar Pull-ups…
Did better than the last time by 10 reps = 81