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.


Strength
15 minutes to establish a 3RM Back Squat.


Conditioning
Tabata:
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


Conditioning
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 
    snatches.
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#



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


Conditioning
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#

Conditioning
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%.
   105#
2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 
   75%.
   130#
  
 
Strength
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


Conditioning
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
   hard.


Strength
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


Conditioning
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.

Conditioning
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


Midline
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.

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

Conditioning
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. 
4m
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.

Conditioning
For total time:
“Elizabeth”
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. 

Strength
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.


Skill/Strength
15 minutes Stone Shouldering practice. 

Midline
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)
   2x100
   2x110 failed the last one
   2x115 DNF

2) Clean From Blocks (just below knee)
   2x125
   2x130
   3x140
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.

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


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

Saturday
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.

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

Monday
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. 

Tuesday
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.

Wednesday
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.

Thursday
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.  


Strength
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.
    165/155
    165/155
    165/160
    175/165
    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.
   


Conditioning
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.

Strength
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:
ME UB HSPU
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

2x800
2x400
2x200
1x100

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#


Conditioning
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


Midline
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

Thursday, March 22, 2012

In this time of war, and in memory of our fallen heroes, we must be mindful to do everything in our power to keep our troops safe as they keep us safe. We must do better to take care of their families, who sacrifice in ways too many count.

Evening 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…

Got 11 thrusters into the 15th round = 71

rested for the next 2 days

Wednesday, March 21, 2012

The vision that you glorify in your mind, the ideal that you enthrone in your heart, this you will build your life by, and this you will become.

Evening WOD

BB Gymnastics
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
started with 110 and went to 125


Strength (no more than 30 minutes)
Establish a 1RM Back Squat.
295# is my 1RM. Went to 275# and failed. Then to 245# and failed again. Bagged the 1RM after that.

BB Gymnastics II
1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.
1b) 4X2 Front Squats – moderately heavy, rest 60 sec.

Tuesday, March 20, 2012

Someone has to be successful, someone has to write the next bestseller, someone has to be number one, someone has to be on the best, why not you! As the famous poem goes, “You have all that the greatest of men have had, two hands, and two feet.

Evening WOD

BB Gymnastics
1) Power Snatch + Squat Snatch; rest 60 sec
   2X1 @ 65% 85#
   2X1 @ 70% 95#
   2X1 @ 75% 100#
  
2) Power Clean + Push Jerk, rest 60 sec
   5X1 @ 75% 115#

Strength
1a) 3XME Bench Press BW, rest 60 sec, 145# 9,4,3
1b) 3XME STRICT C2B, rest 60 sec 4,4,4,

Conditioning
Run 800M all out.
*Rest 4 minutes.


8 minute AMRAP of:
10 Behind the Neck Push Press @ 95 (should have been 155#)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders
*Rest 8 minutes.


400M Sled Drag @ 90/70#

Monday, March 19, 2012

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

Evening WOD

BB Gymnastics
1) 5X3 Snatch @ 70-80% – rest 90 sec. stuck at 95# for form

2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. 95#, 115#, 
    135#
2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec. 195# 
    Quick descent, 5 counts (seconds) in the rock bottom, bounce and 
    quick back up.
    this felt easy with 195#, but then again it is at 70%

Conditioning (main site)

Three rounds for time of:
Row 500 meters
50 Sit-ups
2 Rope climbs

didn't look at the time.

Sunday, March 18, 2012

The more you sweat in peace the less you bleed in battle.

Afternoon WOD

CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/10′|14#/9′)
90 Double-unders
30 Muscle-ups

Finished all the DU and had about a minute to get a MU. 

Saturday, March 17, 2012

Every great story on the planet happened when someone decided not to give up, but kept going no matter what.

Another rest day. Too sore from 12.4 to do anything. Went to the gym to get some light back squats in. Also went back to the gym around 4 for the photoshoot that Tyler asked us to attend.

Friday, March 16, 2012

You only live once, but if you do it right, once is enough.

Rest. Worked on some WB shots to try to learn to catch the ball and ride it down. Also worked on how close I stand to the wall. Since I have to jump with the ball to push it up, I need to move closer to the wall.

Thursday, March 15, 2012

What you get by achieving your goals is not as important as what you become by achieving your goals.

Evening WOD

CrossFit Games Open 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/10′|14#/9′)
90 Double-unders
30 Muscle-ups

67 DU


Wednesday, March 14, 2012

Tuesday, March 13, 2012

Are your excuses more important than your dreams?

Evening WOD

Outlaw

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec. 95#
1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec. 20# total = 15#bar and 2.5# plates at each end

 
Conditioning (pain threshold training)
5 rounds for total time of:
Row 250m
25 Perfectly Vertical KBS 32/24kg 70lb but only to eye level

Rest 10 total minutes, then:
4X200m Sled Drags – heaviest possible, rest 1:1
did with 2 45# plates so about 117 lbs. 

Monday, March 12, 2012

Sunday, March 11, 2012

At one point in your life you either have the thing you want or the reasons why you don't.

Afternoon

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″/20)
12 Push Press (115/75)
9 Toes-to-bar

Redo of 12.3 Got 6 rounds. Did this with the belt and it helped.

Saturday, March 10, 2012

The test of character is not 'hanging in' when you expect light at the end of the tunnel, but performance of duty and persistence of example when you know no light is coming.

Took the day off to go paddleboarding and stuff. Felt really tired today, probably due to all the food that I ate last night.

In the evening I did 5x250m hill sprints on the MF hill by Highland Hollow. Felt better after doing that.

Thursday, March 8, 2012

Failure will never overtake me if my determination to succeed is strong enough.

Evening WOD

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″/20)
12 Push Press (115/75)
9 Toes-to-bar

5r + 15 BJ + 5PP

Wednesday, March 7, 2012

We must remember that one man is much the same as another, and that he is best who is trained in the severest school.

Evening WOD

Back Squat 5x5 220

Used my Wendler's 5RM of 195 as a starting point. Then progressed up. Hit 220 and could finish the last rep with alot of effort. Could have gone for 225 but wanted to save myself for the Open 12.3 WOD. 220 is about a 30# increment in my 5RM

Tuesday, March 6, 2012

Monday, March 5, 2012

It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome.

Morning Track 

400,800,1200,800,400,200

Our times for 200 and 400 have been faster by almost 10s but the 800s seem to be stagnant. Jonathan threw in the 1200 to confuse our body in hopes for pushing our 800s faster.

Sunday, March 4, 2012

In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?

In the morning, Jonathan and I headed up to the 36th St wave park to try to catch some waves with our paddle boards. The air was in the 60s but the water was about 43. The wetsuit helped but my toes felt like they were about to fall off. 




Afternoon WOD

Redo of 12.2 

31
Got my first 135 after several attempts. I wrote "SHOULDER" and "BACK" on the floor to remind myself to pull my shoulder back when I set up and to straighten my back before exploding upward. It helped to a certain degree. I also did this facing the wall and drew a line on the wall as a visual cue on when to jump.

Saturday, March 3, 2012

I believe life is to be lived, not worked, enjoyed, not agonized, loved, not hated.

Spent the day skiing. It was nice to get out and ski Bogus the first time in over a year. And it was a good excuse to use my pass.

Friday, March 2, 2012

People with goals succeed because they know where they're going.

Evening WOD

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds 185#
10 Handstand push-ups

When I started this workout, I knew that I needed a mental health day after the snatch the day before. And my body was beat up. I stopped at 5 rounds. 

Thursday, March 1, 2012

Those who cannot bravely face danger are the slaves of their attackers.

Evening WOD

Did Open 12.2 

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

30
115 was the most I have snatched and caught. I have been able to throw 125 over my head several times before but I have never been able to catch it so, 135 will be quite the PR for me. Went through 75 easily but when it got to 135 I failed all my attempts. My goal on Sunday is to get at least one 135.

Wednesday, February 29, 2012

The man who can drive himself further once the effort gets painful is the man who will win.

Evening WOD

Wendler Bench Press C1W4

WU 2x10 #100#
BP 3x5 @ 115# 125# 135#
AW 3x10 @ 100#

Did this with the modified arm and hand position. Was pushing off with alot more of my triceps and chest. It feels alot better and I can feel it because I don't place alot of pressure on my shoulder. In fact none at all. 

Saw Dr. Crum today for the shoulder. He suggested that I do some shoulder exercises to strengthen my bicep tendons and rotator cuff.

Tuesday, February 28, 2012

The world is full of willing people, some willing to work, the others willing to let them.

Evening WOD

As Many Rounds As Possible in 10 minutes of:
4 Chest-to-Bar Pull-ups
4 Hand-Release Half Burpees
4 Thrusters (95/65) did this at 65#

Went easy on this WOD so that I allow my shoulders to rest in case the Games workout has muscle ups or presses in it. Didn't keep track of the number of rounds.

Monday, February 27, 2012

Whatever it is you want, it requires your action. Don’t expect results without a clear plan and execution.

Morning WOD (track)

5x800m. Last one was about 3:05

Evening WOD

Wendler Deadlift C1W4

WU 2x10 @135#

DL 5x5 @ 160# 170# 185#
AW 3x10 @ 155#

All the deadlifts above were done with the fat bar.

Sunday, February 26, 2012

Winning is everything, to win is all there is. Only those poor souls buried beneath the battlefield understand this.

Afternoon WOD (Redo of 12.1)

7 minutes AMRAP of:
Burpees

129. Was trying to break 130 and possibly catch Sun but was 1 short of my target. But overall my score helped the team and that was a good thing.


Friday, February 24, 2012

You must make a CHOICE to take a CHANCE or your life will never CHANGE.

Rest day after the burpees from the day before. A few guys from the gym were attempting 12.1 too so my workout was cheering them on. Plus work held me back.

Wednesday, February 22, 2012

Small opportunities are often the beginning of great enterprises.

Tried doing bench press today but right rotator cuff was still sore. Found out that my form might not be right as I am pushing off on my shoulders more than my triceps and chest. Next time I will have to try to go on a narrower grip and pushing off from my chest.

Tried doing the WOD of ring dips or ring push ups but my cuff was still sore. So I skipped the WOD.

Tuesday, February 21, 2012

What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.

Evening WOD

Seven rounds for time of:
1 Rope climb
10 Wallball shots (20/14)
15 Kettlebell swings, (53/35)
20 Double-unders

12:12. Probably did one extra round. But rope climb was alot faster with the way that everyone else uses.

Monday, February 20, 2012

What you get by reaching your destination is not nearly as important as what you will become by reaching your destination.

Evening WOD

Wendler Deadlift C1W3

WU 2x10 @ 135#
DL 5x205# 3x225# 2x255#
AW 3x10 @ 185#

Deadlift feels stronger. Did an extra set on the last workout at 255#

21-15-9 reps for time of:
Power clean (115/75)
Thruster (115/75)

Did 95# instead. Shoulder strength still needs alot of work.

Sunday, February 19, 2012

You are never too old to set another goal or to dream a new dream.

Morning WOD

Eight rounds for time of:
10 Burpees
15 24" box jumps
20 Double-unders
10 54# KB swing
Rest 90 seconds

122 130 119 116 123 117 112 113

Saturday, February 18, 2012

The first step in the acquisition of wisdom is silence, the second listening, the third memory, the fourth practice, the fifth teaching others.

Went to the Crosstown Throwdown to support all my friends. They all kicked ass and it was good to see all the other Crossfitters coming together to compete. 

Morning WOD

Wendler Back Squat C1W3

WU 2x10 @135# back squat
BS 5x200# 3x225# 1x250#
AW 3x10 @135# front squat

Felt good. At 250#, it felt sufficiently hard that I had to push. Need to try to warmup with box jumps next. Read that doing top to top box jumps will help the body incorporate all the posterior chain muscles better at the bottom of the squat.

Friday, February 17, 2012

Thursday, February 16, 2012

You cannot dream yourself into a character; you must hammer and forge yourself one.

Evening WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

22:19

Wednesday, February 15, 2012

A strong positive mental attitude will create more miracles than any wonder drug.

Evening WOD

Wendler Should Press C1W3

WU 2x10 @65#
SP 5x85# 3x95# 1x105# (failed on second rep)
AW 5x70# 2x10 @ 65#

Was rushing to get the strength done before the WOD. I think the rush contributed to bad main workout and assistance workout.


Five rounds for time of:
12 Squat clean (95/65)
21 Pull-ups

9:41

Tuesday, February 14, 2012

It doesn't take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.

First day back to CF.

Evening WOD

3 rounds

Sprint 400m
Max rep Deadlift w/bodyweight
* 3 minute rest
Score = (DLr x BW)/sec
- “DLr” represents ‘total DL reps’
- “BW” represents BodyWeight
- “sec” represents ‘total seconds from run’

DL 145
1= 70s 26 reps 53.85
2= 87s 25 reps 41.66
3= 90s 8 reps 12.88 

for the final score of 36.

Monday, February 13, 2012

Sunday, February 12, 2012

I'd rather die living than die dying.

Found out Todai's was closed, but not to worry, we found an even better option: Nagoya all the way in Naperville. The spread was just as good if not better and they had lobsters all day. Oh yes and I forgot to mention that this was a sushi buffet. 









After that lunch, we went to Navy Pier to pick up another person and stopped by the bean. This was the first time I have not seen Lake Michigan not frozen in February.








After that we went to a Malaysian restaurant in Arlington Heights before stopping by Improv comedy club for Lynne Koplitz. It was shocking to see how she looks now compared to 15 years ago. She has definitely let herself go.





Saturday, February 11, 2012

Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.

Went to Windy City Crossfit. Great people there. Had a team workout that day.

TEAM WORKOUT:
hang power clean: work to a heavy triple quickly - 10 minutes
+
for time:
7 rounds
5 deadlift, 275lb/185lb
5 box jump, 20"
+
4k row relay

Went to UIC to play racketball, rock climbed and soaked in the tub for a little. Then we hit up Chinatown for some BBQ. The late lunch was pretty much our last meal of the day.

In order, kalbi, vege (to make us feel better), bbq pork, roast pork, and a whole duck (and I ate the whole thing because the others don't want to try it).