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

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

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.

You can get everything in life you want if you will just help enough other people get what they want.

Evening WOD

BB Gymnastics

1) Snatch: 

   3x80  (60%)

   2x95  (70%)

   1x110 (75%)

   1x115 (80%)

   1x120 (85%)

   1x130 (95%) failed this one

   2x115 (85%) also failed this one

2) Clean & Jerk: 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x2 – rest 60-90 sec.

   3x100 (60%)

   2x115 (70%)

   1x125 (75%)

   1x130 (80%)

   1x140 (85%)

   1x150 (90%)

   1x160 (95%)

   2x130 (85%)

BB stuff felt okay. Missed my last 2 snatches but I'll take it. Expecially after being away for so long.

Conditioning (3 parts)

1) 7 minute AMRAP of:

   10 Burpees
   15 Push Press 95/65#
   20 Pullups

   *Rest exactly 3 minutes.

   2rounds and 1 burpee

   push presses were hard here.

2) 5 minutes to establish a 5rm T&G Deadlift. Rest 10 minutes

   Ended at 225#

3) Run 1 mile for time. About 6:18

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

It's better to live one year as a tiger, than a hundred as a sheep.

Afternoon WOD

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of:
3 Thrusters (100/65)
3 Chest to bar Pull-ups
6 Thrusters (100/65)
6 Chest to bar Pull-ups
9 Thrusters (100/65)
9 Chest to bar Pull-ups
12 Thrusters (100/65)
12 Chest to bar Pull-ups
15 Thrusters (100/65)
15 Chest to bar Pull-ups
18 Thrusters (100/65)
18 Chest to bar Pull-ups
21 Thrusters (100/65)
21 Chest to bar Pull-ups…

 

Did better than the last time by 10 reps = 81

In this time of war, and in memory of our fallen heroes, we must be mindful to do everything in our power to keep our troops safe as they keep us safe. We must do better to take care of their families, who sacrifice in ways too many count.

Evening WOD

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of:
3 Thrusters (100/65)
3 Chest to bar Pull-ups
6 Thrusters (100/65)
6 Chest to bar Pull-ups
9 Thrusters (100/65)
9 Chest to bar Pull-ups
12 Thrusters (100/65)
12 Chest to bar Pull-ups
15 Thrusters (100/65)
15 Chest to bar Pull-ups
18 Thrusters (100/65)
18 Chest to bar Pull-ups
21 Thrusters (100/65)
21 Chest to bar Pull-ups…

Got 11 thrusters into the 15th round = 71

rested for the next 2 days

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#

"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.

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. 

The world is full of willing people, some willing to work, the others willing to let them.

Evening WOD

As Many Rounds As Possible in 10 minutes of:
4 Chest-to-Bar Pull-ups
4 Hand-Release Half Burpees
4 Thrusters (95/65) did this at 65#

Went easy on this WOD so that I allow my shoulders to rest in case the Games workout has muscle ups or presses in it. Didn't keep track of the number of rounds.

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.

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

I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have.

Noon WOD

Wendler DL 

WU 135x10 135x10
DL 200x5 215x5 225x5
The deadlift felt easy at 225. Should have gone to failure but forgot about it. 

AW 3x(135x10) did this standing on a 45 steel plate to increase ROM.

Then did some 5x5 weighted dips with the weights below. Will use 30lb for all 5 sets next time.
DP 15 25 30 30 30

Evening WOD

3 rounds for time of:
12 Deadlift (225/165)
20 Pull-ups
12 Clean and Jerk (135/95)
20 Knees to elbows

16:38. Did this with 205 and 115. Deadlifts was hard after the noon's strength work. C&J as always need more work.

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

Our vision controls the way we think and, therefore, the way we act...The vision we have of our jobs determines what we do and the opportunities we see or don't see.

Still not feeling well. Doing some light weights yesterday helped but this cold is quite persistent. 

Seven rounds for time of:
7 Deadlifts (225/165)
7 L-pull-ups

10:59 and used 185#. Felt heavy and sick still.

Be not afraid of greatness. Some are born great, some achieve greatness, and some have greatness thrust upon ‘em.

Evening WOD

“Jackie”
For Time:
Row 1000 meters
50 Thruster (45/30)
30 Pull-ups

9:59. Also spent about a minute putting away Chris's fucking weights that he left on the bar. Seriously is it that hard to remember to put away your weights.

Anyways, started feeling sick today. Got a slight fever. Felt a cold coming yesterday but it didn't go away today like I wanted.

Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’

Evening WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

row     6  6  6  6  6  6  6  6
squat  24 24 24 24 24 24 24 24
pullup 10  9  5  4  4  4  4  4
pushup 16 15 10  7  7  7  7  7
situp  15 12 11 11 10 10  8  8

total  49

The world is a dangerous place, not because of those who do evil. But because of those who look on and do nothing.

Morning WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

12 rounds + 8 pullups = 86 total pullups
Morning strength workouts suck. Lacked motivation on this one. 

Evening WOD

Did Rob Ord's workout. Spared with Big John for a few rounds. Then did a 1000m row, 8 big tire flips, 10 tire burpees and spared with a trainer.