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

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

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

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.

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. 

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.

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.

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.

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

3:01

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

7m AMRAP

5 DL

10 box jumps.

9 rounds at 185#

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.

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.

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.

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

10:55 

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.

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.

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

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

Morning WOD

20m AMRAP

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

The body cries stop but the spirit cries never.

Morning WOD

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

400m run

10:47 

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

4

3

2

2

2

1+FSQ

2

2+FSQ
weight was heavy enough for this to be really hard.

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

Morning WOD 

12m AMRAP

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

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.