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.

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. 

Ability has nothing to do with opportunity.

Morning WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

11:20

A dream doesn't become reality through magic; it takes sweat, determination and hard work.

Morning WOD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

1 round. Couldn't get up there for the 2nd round of MUs. Will still need to work on transitions.

Afternoon WOD

10 minute AMRAP

40yd dash with sled and 45lb plate
40yd 20lb med ball throw forwards then backwards

Workout felt great with the sled. First time using it. Weight was heavy enough for a good 40yd speed work.

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

Falling down is how we grow. Staying down is how we die.

Morning WOD (Sunday)

Skipped today's workout since its 5x5 deadlifts and I'll be doing that anyways tomorrow. Also still feeling tired from this week's workouts so today will be a recovery day. 

Here is a read on why processed foods might be bad for you body. And how the grain industry is affecting our diet and what we have to be me mindful of. While it is true that grains can be bad, it boils down to overeating.

Be STRONG when you are weak, BRAVE when you are scared and HUMBLE when you are victorious

Morning WOD

15-12-9-6-3 RFT
Deadlift 155
Handstand push ups
Burpee pullups, 1 foot above reach

18:50 Deadlifts were heavy with it being early in the morning and yesterday's strength work. Did HSPU with games standard.

Evening WOD

Clean and Jerk 1-1-1-1-1-1-1

155 1RM.

Used 115 for CJ extra WOD. 2:32 for 30 burpees and 3 CJ at the top of the minute.

The price for anything is the amount of life you exchange for it

Morning WOD

12m AMRAP

7 thrusters 65

7 WB 20

250m row

5r + 3 WB. Weight was perfect for thruster. For reps lower than 10, consider using 75.

Evening WOD

For Time:
21 Deadlifts 185
12 HSPU
15 Deadlifts 185
9 HSPU
9 Deadlifts 185
6 HSPU

Scaled this workout down. And did HSPU instead of handstand walks. Had to leave early for work's Xmas party.

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.