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)

Compare to 120211.

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

with 20lb weight vest. 

4m

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.

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.

Conditioning

For total time:

“Elizabeth”

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.

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)

   2x100

   2x110 failed the last one

   2x115 DNF

2) Clean From Blocks (just below knee)

   2x125

   2x130

   3x140

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.

Strength

1X20 Back Squat

Did this at 135 even though 70% should have been about 205

Conditioning

For time:

50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
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.

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

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.

Out of the night that covers me, Black as the pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds and shall find me unafraid. It matters not how strait the gate, How charged with punishments the scroll, I am the master of my fate, I am the captain of my soul.

Evening WOD

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 

   80% – rest 75 sec. went to 80% but failed the last squat cleans

   redid it until I got under the bar.

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% – rest 75 sec. 

   This felt light. Might need to change 1RM of 155 to 160 next

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU
Row 500m

Rest 1:1

3/4/9/11 on HSPUs and about 1:58 for each 500m row. Next time, make sure hands and head form a triangle for hspu and have hands go as wide as possible. It makes the HSPUs easier and the ROM is shorter.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg 31

2) ME UB Thrusters 115/75# 3 total, first thruster, second was a push

   jerk and third was a split jerk.

3) ME HS Walk for distance (3 attempts) 2s was max

*Rest as needed between efforts.

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.

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#

Life consists not in holding good cards but in playing those you hold well.

Evening WOD

Outlaw

20 minutes to establish a 1RM Power Clean.

165# but was a squat clean.

"Being uncomfortable is not exhaustion. Uncomfortable is your mind quitting before your body. Being uncomfortable is just saying no to trying again. Achieving greatness is when you're willing to do something that might kill you, just to make you better.

Evening WOD

4 minute Row*
…then,…
21-15-9 rep rounds for time of (with 8 min time limit):
Power Clean (135/95)
Pull-ups

1025 on the row but only finished the 15 pull ups. Completed the WOD after the 8 minute time limit.

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.

A strong positive mental attitude will create more miracles than any wonder drug.

Evening WOD

Wendler Should Press C1W3

WU 2x10 @65#
SP 5x85# 3x95# 1x105# (failed on second rep)
AW 5x70# 2x10 @ 65#

Was rushing to get the strength done before the WOD. I think the rush contributed to bad main workout and assistance workout.

Five rounds for time of:
12 Squat clean (95/65)
21 Pull-ups

9:41

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.

The greatest test of courage on earth is to bear defeat without losing heart.

I took a blood test a couple of months ago to see how my diet change affected my blood test. My main concern was my higher intake of protein and meat, red meat in particular. With the exception of eating out, my red meat came from free range and grass fed beef/bison. I ate that for about 8 months. My intake of meat was about 4-5 lbs a week and the majority of that came from bison/beef. 

My blood test is shown below. Cholesterol levels were great. I don't have a previous blood test to compare with but my cholesterol levels have always been good and my blood pressure were normal. The only thing that stood out were my BUN and Glucose levels. The higher BUN could mean that my kidneys are working extra hard to process my higher protein intake. An the lower glucose levels could mean that my lower carb diet is making me hypoglycemic.

Now I don't remember if I worked out before this blood test, I'm pretty sure I did. With a high intensity workout, it could mean that I have some sort of muscle breakdown. Plus I was fasting since the night before. As for being hypoglycemic, I don't exhibit symptoms of hypoglycemia. I'm retaking the blood test again in a few weeks, but I'll try to drink more water before the test. I'll keep the diet the same and see how it goes.

 

Evening WOD

15 minute AMRAP:
1 Rope Climb (15 Feet)
200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand)
5 Hang Squat Cleans (115/75)

4 rounds. Forearms were fried. Stuck at the 5th rope climb. Fuck!

In the middle of a difficulty lies opportunity.

Morning WOD

I'm stopping morning WODs for this week. Planning to spend more time in the evening working on skills. Also when I get back from WA next week I'll be starting the Wendler cycle and I'll start afternoon strength workouts. 

PR'ed on snatches. Got 120#. Caught 125# a couple of times but caught it too far forward.

Cowards die many times before their deaths. The valiant never taste death but once.

Morning WOD

3 rounds for time of:

5 Toes to bar

10 Squat clean (65)

15 Situps

20 Thruster (65)

10:09. Could not do double unders this morning. For some reason wrists are just not flicking.

“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

41:55. This was hard. Will be sore tomorrow.

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

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.

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

Morning WOD (Saturday)

3 RFT
15 Kettlebell snatches, right hand (53/35)
45 Sit-ups
15 Kettlebell snatches, left hand (53/35)
15 Toes to bar

Used 53 lbs. Needs to work on pulling back with shoulders. From the bottom make sure handle is parallel to the ground as hips are extending. Once KB passes the crotch start pulling back with the shoulders violently as the KB passes through the midline of the body. From that point on, think about pulling the KB up and moving the handle down.

Also worked on some cleans. Generally form is okay, but will need to work on point of explosion. Need to keep the knees back and feel the stretch in the hamstrings. Pull the weight back while pushing the chest forward and keeping the heels weighted. Then explode up.

 

You don't know how far you can go if you don't risk going too far.

Morning WOD 

4 RFT
Row 500m
30 Box Jumps

30 KB Swings, 35lb 

20:40. Workout felt long. Box jumps were scary. Lack coordination in the morning.

Strength B 

Squat 3x5 skipped this. do this on Friday

Press 5x5 65 85 (95 95 95 95(2)95)

Clean 7x3 145 145 145 145 145 145 145

Press still feels weak. Grips are at the groves of the bar and elbows are kept in. Take a deep breath and push right up. 

Did the clean during the WOD instead. Heavy enough for the WOD. 

Evening WOD

7 RFT
3 Clean (205/145) did 145
4 Handstand push-ups did ring HSPU for first two rounds but went to wall HSPU. Can't keep a hollow body position.

17:40