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

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

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.

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.

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.

Are your excuses more important than your dreams?

Evening WOD

Outlaw

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec. 95#

1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec. 20# total = 15#bar and 2.5# plates at each end

 

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
25 Perfectly Vertical KBS 32/24kg 70lb but only to eye level

Rest 10 total minutes, then:

4X200m Sled Drags – heaviest possible, rest 1:1

did with 2 45# plates so about 117 lbs. 

"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.

You cannot dream yourself into a character; you must hammer and forge yourself one.

Evening WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

22:19

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.

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 best way to predict the future is to create it.

Morning WOD

Three rounds for time of:

500m row

20 Russian KB Swing

20 GHD situps

14:01. Really sore today still from yesterday's Hidalgo's workouts. Quads, shoulders and arms especially.

Evening WOD

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
8 Deadlift (135/95)
5 Push-press (135/95)

5 + 8PU. Push press was really hard. Had to clean before each push press. Can't seem to lower the bar down enough to the shoulders.

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. 

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

The only easy day was yesterday

Morning WOD

For time:
21 Thrusters 65

Row 500m
18 Thrusters 65

Row 500m
15 Thrusters 65

Row 500m

10:41. Felt good but should move up in weight. Row was hard enough with the butt getting numb. But weights can be moved up to 70 if not 75. 

Strength B

missed the clean yesterday due to time.

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

worked on form at 135#. At 135 the weight is heavy enough. Generally form is ok except for point of explosion. I start exploding slightly above the knee making the bar travel in a slightly curved route. Need to try to learn to explode higher up.


Evening WOD

2 sets of:
3 Rounds in 5 minutes of less of:

10 yd Overhead Walking Lunge (35/25)
10 Box Jumps (24″/20″)
10 yd Overhead Walking Lunge (35/25)
10 Toes-to-Bar
5 minute rest between sets.

1st round rxd at 4:41
2nd round lunges with 45# at 4:58

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.