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.

Life is not about waiting for the storms to pass. It is about learning to dance in the rain.

Morning WOD

20m AMRAP
5 Strict pull ups
10 WB
20 Overhead squats with 45lb bar

9 rounds + 18 squats.

Strength B

Squat 3x5 135 155 (185 185 195)
last squat at 195 felt hard. use this weight in the next round.

Evening WOD

20-30-50 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Rest 3 minutes.

50-30-20 rep rounds in 4 minutes or less of:
Squats
Jumping pull-ups

Completed with at least 20 seconds spare on each round. 

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

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.

People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf

Morning WOD (SATURDAY)

5RFT
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

This was the weirdest workout ever. Sots press was good for shoulder mobility. Rolls were not so good.

Strength B

Squat 3x5 135 165 (185 185 185)

Press 5x5 (65 75 85 85 85)

Clean 5x5 65 (95 115 125 125 125)

Cleans felt really good for the first time. I think I got my technique down for this.