Tuesday, January 31, 2012

No man is able to make progress when he is wavering between opposite things.

Evening WOD

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Did this with the new J hook technique that everyone uses. It was alot easier and I was able to learn it pretty quickly. But because I was trying to avoid tearing my scab on my previous rope burns I was being extra careful. evertheless I was making up the rope alot easier than I used to. Will have to use this technique from now on. Didn't notice the time for this one. 

Monday, January 30, 2012

Without goals, and plans to reach them, you are like a ship that has set sail with no destination.

Morning Track

400m 30sec rest
800m 90sec rest

next 400m and 800m will have to be faster

400m 30sec rest
800m 90sec rest

next two 400m will be the fastest from all previous 400m runs

30sec rest

Evening WOD

Wendler Back squat  

WU 135x10 135x10
BS 200x5 210x5 225x2 225x1
with 225, the 2nd rep was close to failure. Decided to try a second 225 set to see if I quit at the right time and it felt like I did.
AW 5x(135x10) alternating between back and front squats

Then did some 5x5 weighted pullups with the weights below. Will stick with 15 on all sets next time. 
PU 5 10 15 15 15

Sunday, January 29, 2012

Adversity causes some men to break; other to break records.

After yesterday's triple workout, I had to consider today's workout a rest day. And the WOD was short enough to get the heart rate up but not completely kill myself.

For time:
10 Burpee Box Jumps (24/20)
100 Russian Kettlebell Swings (53/35)
* 2 Burpee Box Jump at the top of each minute.


Saturday, January 28, 2012

Losers make promises they often break. Winners make commitments they always keep.

3 workouts today. Felt much better than the last few days but there seems to be some residual cold left. Anyways, it won't stop me.

Did a morning WOD at the gym of:

7 rounds for time of:
7 Front squat 145
7 Chest-to-bar pull-ups

Scaled the front squat down to 145 since I had to clean it. 10:43

Did a track workout with the sled of:

6x100m alternating with a 45lb and 25lb plate. 25 air squats at the end of each run.

At night, I decided to do the Crosstown Throwdown. Sun convinced me to try to get something in and I'm glad he did. When I tried it this morning I didn't feel good but at 8pm on a Saturday night I seemed to have my game face on. And having friends cheer you on helped. 

7 Rounds for Time:
5 Right Arm Kettlebell Power Snatch (53/35)
5 Left Arm Kettlebell Power Snatch (53/35)
15 Hand Release Push Ups
25 Double Unders


Friday, January 27, 2012

While I can run, I'll run; while I can walk, I'll walk; when I can only crawl, I'll crawl. But by the grace of God, I'll always be moving forward.

Evening WOD
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2


Bonus WOD

10min AMRAP of
10 2 tractor tire box jump
10 65# press

4 rounds and 1 jump

Thursday, January 26, 2012

Our vision controls the way we think and, therefore, the way we act...The vision we have of our jobs determines what we do and the opportunities we see or don't see.

Still not feeling well. Doing some light weights yesterday helped but this cold is quite persistent. 

Seven rounds for time of:
7 Deadlifts (225/165)
7 L-pull-ups

10:59 and used 185#. Felt heavy and sick still.

Wednesday, January 25, 2012

It’s not whether you get knocked down, it’s whether you get up.

Will take the day off today. The cold got worse and I'm hoping to get better asap so I can get back to training. Will try to do some light weights today to get the blood flowing.

Did some back squats (3x10 @135) and deadlifts (3x10 @185)

Tuesday, January 24, 2012

Be not afraid of greatness. Some are born great, some achieve greatness, and some have greatness thrust upon ‘em.

Evening WOD

For Time:
Row 1000 meters
50 Thruster (45/30)
30 Pull-ups

9:59. Also spent about a minute putting away Chris's fucking weights that he left on the bar. Seriously is it that hard to remember to put away your weights.

Anyways, started feeling sick today. Got a slight fever. Felt a cold coming yesterday but it didn't go away today like I wanted.

Monday, January 23, 2012

Challenges are what make life interesting; overcoming them is what makes life meaningful.

Headed back home to Boise today. Last night we are pizza, tons of cakes and some more Korean food. After dropping off Sun and Sam, I went back to Pike place, had some short ribs, bbq pork, cheesecake and a pastry. Lots of cheat meals.

Also started feeling sick at the airport waiting today. Hope this passes by fast.

Sunday, January 22, 2012

The person who gets the farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore.

Event #4 8:00AM

Medicine ball 20# throw for height 11' 14' 17' 3 attempts

Got 10' on all attempts. That didn't bode well for my rankings again because all the other guys got way higher than me.

Event #5

Ring Skiils 2 minutes

Without falling off the rings, perform
Strict MU, Kipping MU, Ring Dips, L hold
then, without letting go, fall to the bottom and perform
Strict PU, Kipping PU, L hang

Got my kipping MU on my first try then did 2 dips. But fell after the 2nd one. Went to my bottom series, busted out 11 strict PU and a couple more kipping PU.

Event #6 11:00AM

AMRAP 7 minutes

10 sit ups
1 arm touch burpee
net crawl
10 sit ups
1 arm touch burpee

Situps were the most incomplete situps I have ever done. The standard was to have the fingertips extend past the hip. To do that I just had to sit up a quarter way up. Put in 16 +5 situps and thought that was great but the best round of the day was 22 rounds. Jeez!

Saturday, January 21, 2012

Champions aren't made in the gyms. Champions are made from something they have deep inside them. A desire, a dream, a vision.

Event #1 9:30AM

50 double unders, then
5 rounds for time
5 ring ball ups
3 jerks 125#

Did pretty well in this event. Placed 5th. Was afraid that I might not be able to drop the bar on my shoulders but somehow things worked itself out and I did all jerks unbroken.

Event #2  Noon

1st minute snatch 99
2nd minute snatch 109 failed
3rd minute snatch 109
4th minute clean 135
5th minute clean 155
6th minute clean 165

Missed on my 2nd snatch attempt. Not sure what I did wrong but I probably missed my catch and was too far forward. The clean felt good and I PR'ed on my clean at 165. While overall the event felt good for me, I placed pretty close to the bottom as the other guys lifted way more than I did. Strength is definitely something that I have keep working on.

Event #3 2:30pm

For time:
Deadlift 155# 21-15-9
Rope climb 15' 1-2-3

Was doing really well until the last rope climb. I came in slightly under 2 minutes but the last rope climb got me. Every time I went up I just slid down. There was nothing left in my forearms. Had my first DNF here.

Friday, January 20, 2012

When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps.

Flew to Seattle in the morning for the competition. Got into town and met up with Sun and Sam. Headed to Pike Place to see them "throw the fish". Ate some pastries (oops!), Korean food and a big ass baseball steak. After that, we headed to the gym to meet Jesse and have a sneak peek on what to expect.

Wednesday, January 18, 2012

Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’

Evening WOD

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

row     6  6  6  6  6  6  6  6
squat  24 24 24 24 24 24 24 24
pullup 10  9  5  4  4  4  4  4
pushup 16 15 10  7  7  7  7  7
situp  15 12 11 11 10 10  8  8
total  49

Tuesday, January 17, 2012

The greatest test of courage on earth is to bear defeat without losing heart.

I took a blood test a couple of months ago to see how my diet change affected my blood test. My main concern was my higher intake of protein and meat, red meat in particular. With the exception of eating out, my red meat came from free range and grass fed beef/bison. I ate that for about 8 months. My intake of meat was about 4-5 lbs a week and the majority of that came from bison/beef. 
My blood test is shown below. Cholesterol levels were great. I don't have a previous blood test to compare with but my cholesterol levels have always been good and my blood pressure were normal. The only thing that stood out were my BUN and Glucose levels. The higher BUN could mean that my kidneys are working extra hard to process my higher protein intake. An the lower glucose levels could mean that my lower carb diet is making me hypoglycemic.

Now I don't remember if I worked out before this blood test, I'm pretty sure I did. With a high intensity workout, it could mean that I have some sort of muscle breakdown. Plus I was fasting since the night before. As for being hypoglycemic, I don't exhibit symptoms of hypoglycemia. I'm retaking the blood test again in a few weeks, but I'll try to drink more water before the test. I'll keep the diet the same and see how it goes.


Evening WOD

15 minute AMRAP:
1 Rope Climb (15 Feet)
200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand)
5 Hang Squat Cleans (115/75)

4 rounds. Forearms were fried. Stuck at the 5th rope climb. Fuck!

Monday, January 16, 2012

In the middle of a difficulty lies opportunity.

Morning WOD

I'm stopping morning WODs for this week. Planning to spend more time in the evening working on skills. Also when I get back from WA next week I'll be starting the Wendler cycle and I'll start afternoon strength workouts. 

PR'ed on snatches. Got 120#. Caught 125# a couple of times but caught it too far forward.

Sunday, January 15, 2012

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.

Morning WOD

“Filthy 50″
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders


Saturday, January 14, 2012

A dream doesn't become reality through magic; it takes sweat, determination and hard work.

Morning WOD

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

1 round. Couldn't get up there for the 2nd round of MUs. Will still need to work on transitions.

Afternoon WOD

10 minute AMRAP

40yd dash with sled and 45lb plate
40yd 20lb med ball throw forwards then backwards

Workout felt great with the sled. First time using it. Weight was heavy enough for a good 40yd speed work.

Friday, January 13, 2012

You must have long range goals to keep you from being frustrated by short range goals.

With the Seattle competition coming up and how sore I have been for the past few days, I'm taking the day off. Got the Rogue pullup bar yesterday and will try to install it today.

Thursday, January 12, 2012

The world is a dangerous place, not because of those who do evil. But because of those who look on and do nothing.

Morning WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

12 rounds + 8 pullups = 86 total pullups
Morning strength workouts suck. Lacked motivation on this one. 

Evening WOD

Did Rob Ord's workout. Spared with Big John for a few rounds. Then did a 1000m row, 8 big tire flips, 10 tire burpees and spared with a trainer.

Wednesday, January 11, 2012

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

Morning WOD

Ten rounds for time of:
15 Deadlift (135/95)
15 Push-ups


Evening WOD

Worked on muscle ups. Getting better at it. Got about 7 total, albeit with alot of rests. Instead of thinking about pulling myself up, I thought about getting into the bottom dip position. That seemed to have helped. Also pull aggressively into the bottom dip position.

Tuesday, January 10, 2012

Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.

Morning WOD

12 minutes AMRAP
30 Double-unders
15 Snatch 65#

5 rounds + 1 snatch

Evening WOD

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball


Monday, January 9, 2012

Teamwork is the fuel that allows common people to produce uncommon results.

Morning WOD (track) 


Evening WOD

3 Rounds for time of:
30 Back Extensions
20 Sit-ups
10 Back Squat (75%BW)

5:47 110#

Sunday, January 8, 2012

Saturday, January 7, 2012

Ninety-nine percent of the failures come from people who have the habit of making excuses.

Morning WOD (Saturday)

Took the day off and worked on muscle ups.

Made some changes yesterday to my strength program. I'll follow Wendler's program that offers a better structure and is not as time intensive. For the next few weeks I'll work on muscle ups and practicing the Lynnwood competition events. After that I'll start the Wendler program.

Friday, January 6, 2012

A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.

Morning WOD

10 minutes AMRAP of:
10 Kettle bell swings 53/35
10 GHD Sit ups
10 Box jumps 24/20
10 Toes to bar 

3 rounds + 9 SU 

Evening WOD


21-15-9 for time of:
Thruster (95/65)

Post time to comments.


Thursday, January 5, 2012

Those who cannot change their minds cannot change anything.

Morning WOD

5 Tabata rounds of
Hand release Push-ups for max reps
Double-unders for max reps
Air squats for max reps
Sit-ups for max reps
Alternating Lunges for max reps

PU 15-12-12-12-12
DU 28-29-24-14-15 Keep getting tripped up
AQ 15-16-17-17-17
SU 8-9-8-9-9-9
LG 9-10-9-9-9

Evening WOD

8 Minute AMRAP
4 Toes to bar
8 Power Cleans (95/65)
12 Burpees

6 rounds + 8 power clean

Wednesday, January 4, 2012

Teamwork is the fuel that allows common people to produce uncommon results.

Morning WOD

3 rounds for time:
15 OHS 65#
20 Burpees
15 70lb KB SDHP 


Evening WOD

Three rounds for time of:
800m Run with a 45 pound barbell
3 Rope Climbs
12 Thrusters (135/95)

32:26. Muscled through the thrusters. Had to clean each of the thruster. Can't lower the bar to the shoulders. 

Tuesday, January 3, 2012

The best way to predict the future is to create it.

Morning WOD

Three rounds for time of:
500m row
20 Russian KB Swing
20 GHD situps

14:01. Really sore today still from yesterday's Hidalgo's workouts. Quads, shoulders and arms especially.

Evening WOD

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
8 Deadlift (135/95)
5 Push-press (135/95)

5 + 8PU. Push press was really hard. Had to clean before each push press. Can't seem to lower the bar down enough to the shoulders.

Monday, January 2, 2012

Cowards die many times before their deaths. The valiant never taste death but once.

Morning WOD

3 rounds for time of:
5 Toes to bar
10 Squat clean (65)
15 Situps
20 Thruster (65)

10:09. Could not do double unders this morning. For some reason wrists are just not flicking.

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

41:55. This was hard. Will be sore tomorrow.

Sunday, January 1, 2012

There is no limit to the good you can do if you don't care who gets the credit.

Morning WOD (Sunday)

18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

7r+7T2B. Felt good with second day back at workouts.