Saturday, December 31, 2011

Excuses are like armpits. Everybody's got them and they mostly stink.

Morning WOD (Saturday)

Five rounds for time of:
9 Deadlift (135/95)
6 Hang power snatch (135/95)
3 Overhead squat (135/95)

Used 45#. First day back at workout and felt good about things. Went really light to get back moving again. Back did feel tight especially when bending over and stretching the hamstrings. Did not see the time.

Friday, December 30, 2011

It is better to live for something than to die for nothing.

Major improvement today with the back issue. Was able to sleep in any position and was able to stretch out the back pretty good. Tried bending from the waist while rounding the back and I'm slowly gaining the strength and flexibility back. Will keep stretching and icing/heating. But this is great progress. Will be back soon.

Interesting article: Why endurance sports might be bad for you? There will always be proponents and opponents to endurance sports and while the article highlights the possible damage to the heart, one sentence caught my attention; "sensible training and adequate recovery". That is true for all sports but how many of us take that to heart. I for one did not. With my back being injured it was hard not to think about how I'm losing good training time. Endurance sports are great, for me it was a great mental accomplishment. And it stops at that. It did not help me physically as I was tired beyond imagination and my body was susceptible to injuries and sickness. It did not help me socially either. I didn't have time for friends and my relationships suffered. At least that's for me. For others its a match made in heaven. Hats off to them.

Thursday, December 29, 2011

If you are not living on the edge, you are taking up too much room.

Back feels slightly better today. Yesterday was horrible with no relief other than laying on my sides. Standing up hurts and sitting down is excruciating. Doctor advised to walk through the pain to try to stretch out the back and hamstrings. Did that all day but nothing seemed to help. Been applying more heat as that feels the best on the back and to stretch it out.

Can a high fat diet beat cancer? Time Online magazine

Wednesday, December 28, 2011

The difference between success and failure is often not who has the most education. Its motivation.

Morning WOD

This morning the back felt better. Last night I was able to sleep on my back. But overall it is still pretty tight and will still have to take the day off. Hopefully I will get back into things soon. I can't help but tell myself that while I'm resting someone else out there is training to be stronger than me. While it is frustrating, it has been awhile since I took time off and this will be good for the body to recover.

Tuesday, December 27, 2011

The miracle isn't that I finished. The miracle is that I had the courage to start.

Back got worst today. Will be skipping today's workouts for sure and I'm not sure about others. Last night could not sleep on the back and had to sleep on my sides. Felt like something was really tight. This morning sitting on a chair hurts just as much. 

Dr Crum was out so saw Dr Alverson instead. No herniated or slipped disc so it was really good news. Bad news is I managed to cause a spasm in my back muscle. Probably during yesterday's workout when I was jumping rope and felt the tinge in my back. The body reacts by tightening up the muscles around the back.

Monday, December 26, 2011

Success is never final. Failure is never fatal. It is the courage that counts.

Morning WOD

4 rounds for time of:

15 Push ups
15 Air Squats
15 Push Press 75lb

40 Double Unders
15 Lunges with 35lb bells 

18:31 After the DU, felt something in the back. After that my back went downhill throughout the day.

Evening WOD

For time:
Run 1000 meters
100 Push-ups
10 Snatch (135/95)


Evening Run

6x400m up 8th street

Saturday, December 24, 2011

Winners don't quit and quitters don't win.

Morning WOD (Saturday)

21-15-9 rep rounds of:
Clean (135/95)
GHD Sit-ups

6:10. Clean was mostly squat cleans.

12 Days of Christmas

1 Thruster (135/95)
2 Front Squats (135/95)
3 Rope Climbs
4 Hang Cleans (135/95)
5 Kettlebell Swings (70/53)
6 Burpees
7 Box Jumps
8 Back Squats (135/95)
9 Wall Ball Shots (20/14)
10 Deadlifts (135/95)
11 GHD Sit-ups
12 Racked Lunges (135/95)

Used 115 instead of 135. Man this was hard. 41:39

Friday, December 23, 2011

Courage is not the absence of fear. The absence of fear in combat is the result of insanity.

Morning WOD

5 Handstand Push-ups
10 70lb KB Sumo deadlift high pull
15 WB 12lb

8+14 WB

Evening WOD

Crossfit Total

SQ 265
SP 110
DL 265

Thursday, December 22, 2011

Fear not the night. Fear that which walks the night. And I am that which walks the night. But only evil need fear me and gentle souls sleep safe in their beds because I walk the night.

Morning WOD

Three rounds for time of:
1000m Row
800m Run 

21:42. Cold affected my running time. And morning runs are not the best either.

Strength B

Squat 3x5 135 155 165 (185 195 195)
Press 5x5 45 65 75 95 95 95 95 95(4)
          65(12) 45(24)
Clean 5x5 95 115 (135 145 135 135 135)

started doing burnout sets for shoulder presses. will try to increase these by 2.5 lbs every week.

worked on clean form. getting better; no more swing above the knee. but hips are not opening before shoulders are shrugged. need to keep working on this.

Wednesday, December 21, 2011

The soul of an athlete can change the game. The heart of an athlete can change the world

Morning WOD

"Heavy" Cindy
5 Pull ups
10 Push ups
15 Squats

10 rounds with 9 pushups. Did this with weighted vest (8 blocks of lead weight. Pullups were mostly strict.

Evening WOD

5 rounds for time of:
20 Pull-ups
30 Kettlebell swings (53/35)
40 Double-unders
Post time to comments.


Tuesday, December 20, 2011

The body cries stop but the spirit cries never.

Morning WOD

21-15-9 RFT
Deadlifts 155 pounds
Double under
Push Ups
400m run


Strength A

DL 135 185 (225 225 225 225 225)
worked on form. for deadlift lift hips and butt a little higher than usual. this will keep the bar from swinging and allow the knee to push back. as the bar is being lifted think about pushing the knees back while keeping the back tight.

Evening WOD 

8 Rounds, each for reps of:
1 minute Bear complex (135/95)
1 minute rest

weight was heavy enough for this to be really hard.

Monday, December 19, 2011

I am the master of my fate. I am the captain of my soul.

Morning WOD

Row 500m
21 Hang Power Snatch, 75

15:27. Weight was perfect for a power snatch. 

Strength A

SQ 5x5 135 155 (185 185 185 195 195)

First time using 195 for last 2 sets. Will need to increase this to 3 to 4 sets. Gripped the bar at the groves and shrugged up. This seem to give the best resting platform for the bar.

Evening WOD

Three rounds for time of:
7 Muscle-ups
21 Dumbbell thruster (35s/20s)

First 3 MU was ok then it went downhill. Will need to keep practicing MU. Did thrusters with 30 lbs. They ran out of 35 lbs. 

Sunday, December 18, 2011

Falling down is how we grow. Staying down is how we die.

Morning WOD (Sunday)

Skipped today's workout since its 5x5 deadlifts and I'll be doing that anyways tomorrow. Also still feeling tired from this week's workouts so today will be a recovery day. 

Here is a read on why processed foods might be bad for you body. And how the grain industry is affecting our diet and what we have to be me mindful of. While it is true that grains can be bad, it boils down to overeating.

Saturday, December 17, 2011

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

Morning WOD (Saturday)

15 Kettlebell snatches, right hand (53/35)
45 Sit-ups
15 Kettlebell snatches, left hand (53/35)
15 Toes to bar

Used 53 lbs. Needs to work on pulling back with shoulders. From the bottom make sure handle is parallel to the ground as hips are extending. Once KB passes the crotch start pulling back with the shoulders violently as the KB passes through the midline of the body. From that point on, think about pulling the KB up and moving the handle down.

Also worked on some cleans. Generally form is okay, but will need to work on point of explosion. Need to keep the knees back and feel the stretch in the hamstrings. Pull the weight back while pushing the chest forward and keeping the heels weighted. Then explode up.


Friday, December 16, 2011

Life is not about waiting for the storms to pass. It is about learning to dance in the rain.

Morning WOD

5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar

9 rounds + 18 squats.

Strength B

Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.

Evening WOD

20-30-50 rep rounds in 4 minutes or less of:
Jumping pull-ups

Rest 3 minutes.

50-30-20 rep rounds in 4 minutes or less of:
Jumping pull-ups

Completed with at least 20 seconds spare on each round. 

Thursday, December 15, 2011

You don't know how far you can go if you don't risk going too far.

Morning WOD 

Row 500m
30 Box Jumps
30 KB Swings, 35lb 

20:40. Workout felt long. Box jumps were scary. Lack coordination in the morning.

Strength B 

Squat 3x5 skipped this. do this on Friday
Press 5x5 65 85 (95 95 95 95(2)95)
Clean 7x3 145 145 145 145 145 145 145

Press still feels weak. Grips are at the groves of the bar and elbows are kept in. Take a deep breath and push right up. 

Did the clean during the WOD instead. Heavy enough for the WOD. 

Evening WOD

3 Clean (205/145) did 145
4 Handstand push-ups did ring HSPU for first two rounds but went to wall HSPU. Can't keep a hollow body position.


Wednesday, December 14, 2011

Victory is reserved for those who are willing to pay it's price

Morning WOD 

10 Deadlifts 65
8 Hang cleans 65
6 Push presses 65

10 rounds.

Evening WOD

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

165-165-135 for remainder

Tuesday, December 13, 2011

Every finish line is a starting line in disguise.

Morning WOD

21-15-9 RFT:
Thruster 65

35lb KB swing
OHS 65

35lb KB swing
Push Ups

14:40. Finger tendons seem to be strained due to alot of cleans lately.

Strength A

Squat 5x5 135 165 (185 185 185 185 185)
Bench 3x5 skipped this due to time
DL    3x5 185 225 (245 245 2245 245 245)

1 hour is not enough for Strength A. Will probably skip Bench often. 

Evening WOD

20m AMRAP:
400m Run
21 Deadlifts (155/115)

6 rounds. Felt really tired. Especially after the strength workout before.

Monday, December 12, 2011

If you don't win, make sure the person in front of you breaks the record

Morning WOD

400m Run
10 Burpee box jumps (24″/20″)
10 Sumo-deadlift high-pull (95/65)
10 Thruster (95/65)
Rest 1 minute

21:36 without rest. 

Evening WOD

4 sets of:
2 Handstand push-ups
4 Pistols
6 Pull-ups
*Rest 3 minutes between sets.


Thursday, December 8, 2011

The only easy day was yesterday

Morning WOD

For time:
21 Thrusters 65
Row 500m
18 Thrusters 65
Row 500m
15 Thrusters 65
Row 500m

10:41. Felt good but should move up in weight. Row was hard enough with the butt getting numb. But weights can be moved up to 70 if not 75. 

Strength B

missed the clean yesterday due to time.
Clean 5x5 95 95 (115 135 135 135 145f)

worked on form at 135#. At 135 the weight is heavy enough. Generally form is ok except for point of explosion. I start exploding slightly above the knee making the bar travel in a slightly curved route. Need to try to learn to explode higher up.

Evening WOD

2 sets of:
3 Rounds in 5 minutes of less of:
10 yd Overhead Walking Lunge (35/25)
10 Box Jumps (24″/20″)
10 yd Overhead Walking Lunge (35/25)
10 Toes-to-Bar
5 minute rest between sets.

1st round rxd at 4:41
2nd round lunges with 45# at 4:58

Wednesday, December 7, 2011

Life isn't about finding yourself, life is about creating yourself

Morning WOD

15 Power Snatches 65
15 Push ups
400m run

16:10 weight was right at 65. Consider using 75 next time.

Strength B

Squat 3x5 135 165 (185 195 195)
Press 3x5 65 75 (75 75 75 85f)

Next time, for push press take a deep breath, flex midsection and push. Grip the bar half an inch from the groove.

Evening WOD

Run 250 meters
25 Push-ups

8 rounds + 14 pushups. Felt tired during this workout. Consider eating some carbs after strength and before the evening WODs.

Tuesday, December 6, 2011

Be STRONG when you are weak, BRAVE when you are scared and HUMBLE when you are victorious

Morning WOD

15-12-9-6-3 RFT
Deadlift 155
Handstand push ups
Burpee pullups, 1 foot above reach

18:50 Deadlifts were heavy with it being early in the morning and yesterday's strength work. Did HSPU with games standard.

Evening WOD

Clean and Jerk 1-1-1-1-1-1-1

155 1RM.
Used 115 for CJ extra WOD. 2:32 for 30 burpees and 3 CJ at the top of the minute.

Monday, December 5, 2011

Here is a test to find wheter your misson on Earth is finished: If you're alive it isn't

Morning WOD


Run was great but it was freaking cold. Don't have time splits. But 800 time was about 3:20

Strength A

Squat 5x5 135 165 (185 185 185 185 185)
DL    5x5 185 225 (245 245 245 245 245)

Strength work felt good but legs were still tired from the morning track workout. Next time go up in weights.

Evening WOD

15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

3 rnds + 8 sec left when I started the run. Felt really tired here especially after the strength work.

Sunday, December 4, 2011

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy

Morning WOD (SUNDAY)

200m Run
5 Power Snatches
5 Burpees
5 Power Snatches

2:08, 2:26, 2:11, 2:10
Used 75#. Got heavy on the last round. Try using 85 next time.

Ran before the WOD from AnnMo to Broadway and back.

Saturday, December 3, 2011

People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf


5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

This was the weirdest workout ever. Sots press was good for shoulder mobility. Rolls were not so good.

Strength B

Squat 3x5 135 165 (185 185 185)
Press 5x5 (65 75 85 85 85)
Clean 5x5 65 (95 115 125 125 125)

Cleans felt really good for the first time. I think I got my technique down for this.

Friday, December 2, 2011

The price for anything is the amount of life you exchange for it

Morning WOD

7 thrusters 65
7 WB 20
250m row

5r + 3 WB. Weight was perfect for thruster. For reps lower than 10, consider using 75.

Evening WOD

For Time:
21 Deadlifts 185
15 Deadlifts 185
9 Deadlifts 185

Scaled this workout down. And did HSPU instead of handstand walks. Had to leave early for work's Xmas party.

Thursday, December 1, 2011

In the end, its not the years in your life that count, it is the life in your years.

Morning WOD

400m run
12 KB swings 53lb
12 T2B

Messed up the time. Probably sometime around 11-12 minutes.

Evening WOD

10k run.

Felt good the first half but lagged the second half. The inov-8 shoes (195) is not ideal for fast and longer distance running. Left ankle was sore after the run. Probably from forefoot striking on a very minimalistic shoe.