If you are not willing to give up everything you have already lost.

BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec. 125# felt good even though I 

   missed a couple of times. Need to try 130 next time.

2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec. 175#. 

    Felt heavy enough that I can't shrug too much
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60

    sec. 115# was hard to catch it but felt better than last week.

    Try going to 120 or 125 next time

Conditioning

Row 500m
100 Double-Unders
200′ DB Farmers Carry 100/70#
20 Alternating DB Snatches 100/70#
100 Double-Unders
Row 500m

For time.

Did the weights at 55#. Right arm felt okay but the left felt really unstable. First time doing this so will have to practice on the left arm.

When you feel like giving up, remember why you held on for so long in the first place.

BB Gymnastics

1)  5X3 Snatch @ 75% – rest 45 sec.

    Did this at 115# and squat snatched everything. Will have to 

    start going heavy from now on and do all snatches as squat 

    snatches.
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest 

    possible, rest 60 sec.

    Did this at 105 but shoulder press. Didn't want to aggravate my 

    right shoulder
2b) 4X2 Snatch Pull @ 110% – rest 60 sec.

    Did this at 155#

Strength

1) 1X20 Back Squat (Group 2 – 2X10 @ 50% – rest 60 sec.)

   Did this at 165. Need to go higher to 180#

Conditioning

30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 Only did 15# and split jerked every one.
Row 1K

For time.

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

When your life flashes before your eyes, make sure you've got plenty to watch.

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

Tried at 135 several times but failed all attempts. Was able to get under it but didn't catch it right. The bar fell forward. Will have to work on snatch grip deadlifts. Pulling the bar at 135 felt heavy and I think this is causing a mindfuck for my 1RM

2) 15 minutes to establish a 1RM Clean & Jerk.

Tried 165 several times but couldn't get under the bar for the jerk. The clean at 175 is getting easier so my 1RM for clean has probably gone up. For the jerk and all future jerks, will have to work on spreading my legs wider apart. Going further apart will help me get under the weight. Also tried going with a wider grip on the clean. It didn't hurt my shoulders and it definitely makes the jerk easier due to the shorter barbell path with the wider grip.

Strength

1X20 Back Squat

Did this at 155. Last couple reps were hard but could have gone heavier. Should try 165 next time

Conditioning

21-15-9 reps for time of:
Deadlifts @ 315#/205#
Box Jumps 30”/24”

Did the DL with 225. And it was really heavy. 13:29

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 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

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

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 get credit for what you finish, not what you start.

Morning Track

2x800

2x400

2x200

1x100

Jonathan tried not telling us the workout other than what we had to do next and it worked. We put out on all the runs and did considerably better.

Evening WOD

BB Gymnastics

1) 5X2 Snatch @ 75-85% – rest 90 sec.

2a) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. 

2b) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec. tried for 220 

    but had to go down to 185#

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders

Midline

1a) 3X5 (5l/5r) TGUs @ 24/16kg – rest 45 sec. didnt do all the TGU
1b) 3×20 UB T2B – rest 45 sec. broke things up

felt tired after the track workout.

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#

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. 

In the end, it’s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don’t win, how can you lose?

In the morning, Jonathan and I headed up to the 36th St wave park to try to catch some waves with our paddle boards. The air was in the 60s but the water was about 43. The wetsuit helped but my toes felt like they were about to fall off. 

Afternoon WOD

Redo of 12.2 

31

Got my first 135 after several attempts. I wrote "SHOULDER" and "BACK" on the floor to remind myself to pull my shoulder back when I set up and to straighten my back before exploding upward. It helped to a certain degree. I also did this facing the wall and drew a line on the wall as a visual cue on when to jump.

Those who cannot bravely face danger are the slaves of their attackers.

Evening WOD

Did Open 12.2 

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

30

115 was the most I have snatched and caught. I have been able to throw 125 over my head several times before but I have never been able to catch it so, 135 will be quite the PR for me. Went through 75 easily but when it got to 135 I failed all my attempts. My goal on Sunday is to get at least one 135.

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.

Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.

Morning WOD

12 minutes AMRAP
30 Double-unders
15 Snatch 65#

5 rounds + 1 snatch

Evening WOD

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

21:47 

Life isn't about finding yourself, life is about creating yourself

Morning WOD

4 RFT
15 Power Snatches 65
15 Push ups

400m run

16:10 weight was right at 65. Consider using 75 next time.

Strength B

Squat 3x5 135 165 (185 195 195)

Press 3x5 65 75 (75 75 75 85f)

Next time, for push press take a deep breath, flex midsection and push. Grip the bar half an inch from the groove.

Evening WOD

20m AMRAP
Run 250 meters
25 Push-ups

8 rounds + 14 pushups. Felt tired during this workout. Consider eating some carbs after strength and before the evening WODs.