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:

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


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


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.

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).

Friday, February 10, 2012

One of my superstitions has always been when I start to go anywhere or do anything, not to turn back, or stop until the thing intended was accomplished.

Day was spent doing interviews and walking around. Managed to fit in a 100rep pushups within 5 minutes. But that was about it.

Drove to Chicago to meet up with everyone else and ate about half a deep dish pizza at Giordano's.

Wednesday, February 8, 2012

Peace won by compromise is usually a short-lived achievement.

Travelled to Champaign for work. After travelling and evening info session, went to the gym around 11pm to get some DL work in.

Night WOD

Wendler Deadlift

WU 2x10 @ 135#
DL 5x215# 5x225# 5x245#
AW 2x10 @ 155#

I think the weights might have been a little more than what is mentioned above because of the clamp. The clamp was a big screw on clamp and might have been 2.5# each.

Tuesday, February 7, 2012

Be courteous to all, but intimate with few; and let those few be well-tried before you give them your confidence.

Evening WOD

Wendler Shoulder Press

WU 2x10 @ 55#
SP 5x90# 5x95# 5x100#
AW 3x10 @70# This was hard enough that I got my 10RM.

Tried doing the wendler bench press in here but shoulder was already tired from the shoulder press and the WU sets were hard enough that I skipped the main workout.

After the strength work, did the mainsite WOD

Three rounds for time of:
155 pound Deadlift, 10 reps
50 Double-unders


Monday, February 6, 2012

Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.

Noon WOD

Wendler Back Squat

WU 2x10 @135#
BS 3x205 3x225 2x240 screwed up the first set. Should have been 210 but ended up doing 205. Failed on the 2nd attempt at 240m, got about parallel to the floor before bailing.
AW 10x145# 2x(10x145# for FS)

Then did weighted pullups
PU 15-15-15-15(4)-15(3)

Evening WOD

Throwdown WOD

For 9 minutes (continuously running):
1 minute AMRAP of Wall Ball (20 lbs to 10 ft target/14 lbs to 8 ft target)
2 minute AMRAP of Overhead Walking Lunges (45/25)
3 minute AMRAP of Rowing for Calories
3 minutes to find your 1RM Ground to Shoulder

20 WB
44 Lunges
44 cal
165. Caught 175 but fell backwards.

Sunday, February 5, 2012

Ability has nothing to do with opportunity.

Morning WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


Saturday, February 4, 2012

Every failure is a step to success.

Morning WOD

Wendler Shoulder Press

WU 2x10 @ 55#
SP 5x85# 5x90# 5x95#
AW 3x10 of 65# 70# 75#. Start doing this at 70#. Smaller stance and squeeze butt.

Throwdown WOD

5 DL
10 box jumps.

9 rounds at 185#

Friday, February 3, 2012

Do not spoil what you have by desiring what you have not; but remember that what you have was once among the things only hoped for.

Evening WOD

Wendler Bench Press

WU 2x10 100#
BP 5x145 5x155 3x166 (failed on 3rd set)
AW 3x10 @ 100#. Need to increase my AW weight to 105 next.

Did some chinups. Need to increase the weight.
CU 5x5 @ 15#

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

Last successful attempt was at 145#. Tried several times at 165# but failed.

Thursday, February 2, 2012

Obstacles are those frightful things you see when you take your eyes off your goal.

Evening WOD

7 minute AMRAP:
5 Deadlifts at your choice of weight
10 Box Jumps (24″/20″)

165# 9 rounds so 7425. Back was still sore from the day before so I went light on this WOD. Will redo it this Saturday if my back recovers. Will also do it with a belt.

Wednesday, February 1, 2012

I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have.

Noon WOD

Wendler DL 

WU 135x10 135x10
DL 200x5 215x5 225x5
The deadlift felt easy at 225. Should have gone to failure but forgot about it. 
AW 3x(135x10) did this standing on a 45 steel plate to increase ROM.

Then did some 5x5 weighted dips with the weights below. Will use 30lb for all 5 sets next time.

DP 15 25 30 30 30

Evening WOD

3 rounds for time of:
12 Deadlift (225/165)
20 Pull-ups
12 Clean and Jerk (135/95)
20 Knees to elbows

16:38. Did this with 205 and 115. Deadlifts was hard after the noon's strength work. C&J as always need more work.