When you get to the end of all the light that you know and it is time to step into the darkness of the unknown, faith is knowing one of two things will happen: either you will be given something solid to stand on or you will be taught how to fly.

What we leave behind is not engraved in stone monuments but woven into the lives of others.

Life has no limitaitons, except the ones you make.

Never doubt that a small group of thoughtful, commited people can change the world. Indeed. It is the only thing that ever has.

Motivation is simple. You eliminate those who are not motivated.

Mental calmness, not skill, is the sign of a matured warrior. A warrior therefore should neither be pompous nor arrogant.

Don't quite. Suffer now and live the rest of your life as a champion.

There is no man living that cannot do more than he thinks he can.

Live as if you were to die tomorrow. Learn as if you were to live forever.

They may forget what you said but they will never forget how you made them feel.

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups. Alternating sets (8total) of strict then kipping.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

If you are not willing to give up everything you have already lost.

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec. 125# felt good even though I 

   missed a couple of times. Need to try 130 next time.

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 175#. 

    Felt heavy enough that I can't shrug too much
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60

    sec. 115# was hard to catch it but felt better than last week.

    Try going to 120 or 125 next time

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.

Did the weights at 55#. Right arm felt okay but the left felt really unstable. First time doing this so will have to practice on the left arm.

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 

    snatches.
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#

Strength

1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)

   Did this at 165. Need to go higher to 180#

Conditioning

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.

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#

Conditioning

4 rounds for total working time of:

Row 500m
12 Pistols (alternating)
24 Pullups

Rest 1:1

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

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.

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

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.

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.

Conditioning

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

Midline

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

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

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.