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.

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.

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 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. 

Strength

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.

Skill/Strength

15 minutes Stone Shouldering practice. 

Midline

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.

To be prepared for war is one of the most effective means of preserving peace.

Evening WOD

Feeling a little sick today. Went to bad last night with a scratchy throat and this morning felt like I have a fever. Ended up skipping the workout below. Damn!

BB Gymnastics

1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80%

   rest 75 sec. 75%-80%(100#-110#)

2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80%

   rest 75 sec. 75%-80%(125%-135%)

    

3) 4X2 Heaving Snatch Balance – heavier than last week, 

   rest 75 sec.  

Strength

1X20 Back Squat 70%=205#

Conditioning (Parts A/B)

Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B

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.

The vision that you glorify in your mind, the ideal that you enthrone in your heart, this you will build your life by, and this you will become.

Evening WOD

BB Gymnastics

5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
started with 110 and went to 125

Strength (no more than 30 minutes)

Establish a 1RM Back Squat.
295# is my 1RM. Went to 275# and failed. Then to 245# and failed again. Bagged the 1RM after that.

BB Gymnastics II

1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec.
1b) 4X2 Front Squats – moderately heavy, rest 60 sec.

You only ever grow as a human being if you're outside your comfort zone.

Evening WOD

BB Gymnastics

1) 5X3 Snatch @ 70-80% – rest 90 sec. stuck at 95# for form

2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. 95#, 115#, 

    135#

2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec. 195# 

    Quick descent, 5 counts (seconds) in the rock bottom, bounce and 

    quick back up.

    this felt easy with 195#, but then again it is at 70%

Conditioning (main site)

Three rounds for time of:
Row 500 meters
50 Sit-ups
2 Rope climbs

didn't look at the time.

We must remember that one man is much the same as another, and that he is best who is trained in the severest school.

Evening WOD

Back Squat 5x5 220

Used my Wendler's 5RM of 195 as a starting point. Then progressed up. Hit 220 and could finish the last rep with alot of effort. Could have gone for 225 but wanted to save myself for the Open 12.3 WOD. 220 is about a 30# increment in my 5RM

You have to perform at a consistently higher level than others. That's the mark of a true professional.

Morning WOD

Wendler Back Squat C1W4

WU 2x10 @135#

BS 5x5 @ 160#, 170#, 185#

AW 3x10 @135# of FS

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.

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.

Teamwork is the fuel that allows common people to produce uncommon results.

Morning WOD (track) 

200-400-600-800-600-400-200


Evening WOD

3 Rounds for time of:
30 Back Extensions
20 Sit-ups
10 Back Squat (75%BW)

5:47 110#

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

Fear not the night. Fear that which walks the night. And I am that which walks the night. But only evil need fear me and gentle souls sleep safe in their beds because I walk the night.

Morning WOD

Three rounds for time of:
1000m Row
800m Run 

21:42. Cold affected my running time. And morning runs are not the best either.

Strength B

Squat 3x5 135 155 165 (185 195 195)

Press 5x5 45 65 75 95 95 95 95 95(4)
          65(12) 45(24)

Clean 5x5 95 115 (135 145 135 135 135)

started doing burnout sets for shoulder presses. will try to increase these by 2.5 lbs every week.

worked on clean form. getting better; no more swing above the knee. but hips are not opening before shoulders are shrugged. need to keep working on this.

I am the master of my fate. I am the captain of my soul.

Morning WOD

3 RFT
Row 500m
21 Hang Power Snatch, 75

15:27. Weight was perfect for a power snatch. 

Strength A

SQ 5x5 135 155 (185 185 185 195 195)

First time using 195 for last 2 sets. Will need to increase this to 3 to 4 sets. Gripped the bar at the groves and shrugged up. This seem to give the best resting platform for the bar.

Evening WOD

Three rounds for time of:
7 Muscle-ups
21 Dumbbell thruster (35s/20s)

First 3 MU was ok then it went downhill. Will need to keep practicing MU. Did thrusters with 30 lbs. They ran out of 35 lbs. 

Life is not about waiting for the storms to pass. It is about learning to dance in the rain.

Morning WOD

20m AMRAP
5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar

9 rounds + 18 squats.

Strength B

Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.

Evening WOD

20-30-50 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Rest 3 minutes.

50-30-20 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Completed with at least 20 seconds spare on each round. 

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.

Life isn't about finding yourself, life is about creating yourself

Morning WOD

4 RFT
15 Power Snatches 65
15 Push ups

400m run

16:10 weight was right at 65. Consider using 75 next time.

Strength B

Squat 3x5 135 165 (185 195 195)

Press 3x5 65 75 (75 75 75 85f)

Next time, for push press take a deep breath, flex midsection and push. Grip the bar half an inch from the groove.

Evening WOD

20m AMRAP
Run 250 meters
25 Push-ups

8 rounds + 14 pushups. Felt tired during this workout. Consider eating some carbs after strength and before the evening WODs.