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

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.

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.

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

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

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#

A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.

Morning WOD

10 minutes AMRAP of:
10 Kettle bell swings 53/35

10 GHD Sit ups
10 Box jumps 24/20

10 Toes to bar 

3 rounds + 9 SU 

Evening WOD

“Fran”

21-15-9 for time of:
Thruster (95/65)
Pull-ups

Post time to comments.

6:26

Those who cannot change their minds cannot change anything.

Morning WOD

5 Tabata rounds of

Hand release Push-ups for max reps
Double-unders for max reps
Air squats for max reps
Sit-ups for max reps
Alternating Lunges for max reps

PU 15-12-12-12-12

DU 28-29-24-14-15 Keep getting tripped up

AQ 15-16-17-17-17

SU 8-9-8-9-9-9

LG 9-10-9-9-9

Evening WOD

8 Minute AMRAP
4 Toes to bar
8 Power Cleans (95/65)
12 Burpees

6 rounds + 8 power clean

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.

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

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.