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.

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.

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.

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#

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. 

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

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.

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

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

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

10:26

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

“Kelly”

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

21:47 

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

Success is never final. Failure is never fatal. It is the courage that counts.

Morning WOD

4 rounds for time of:

15 Push ups
15 Air Squats
15 Push Press 75lb
40 Double Unders
15 Lunges with 35lb bells 

18:31 After the DU, felt something in the back. After that my back went downhill throughout the day.


Evening WOD

For time:
Run 1000 meters
100 Push-ups
10 Snatch (135/95)

13:45

Evening Run

6x400m up 8th street

The soul of an athlete can change the game. The heart of an athlete can change the world

Morning WOD

"Heavy" Cindy
20m AMRAP

5 Pull ups
10 Push ups
15 Squats

10 rounds with 9 pushups. Did this with weighted vest (8 blocks of lead weight. Pullups were mostly strict.

Evening WOD

5 rounds for time of:
20 Pull-ups
30 Kettlebell swings (53/35)
40 Double-unders
Post time to comments.

16:02

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.

The difference between who you are and what you want to be is what you do

Morning WOD

5 RFT

15 Push jerk 65

15 Hand release push ups

15 Double Unders

11:08(push jerk weight was heavy enough for a fast WOD)

Strength A

Squat 5x5 135 155 (165 175 175 175 175)

Bench 3x5 skipped this due to time

DL    3x5 185 205 (225 225 235 235 245)

Evening WOD

15m AMRAP
40ft Walking Lunges
4 Handstand Push-ups
1 rope climb

5 without feet

2 with feet. Used feet after my grip failed.