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.