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

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.

It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome.

Morning Track 

400,800,1200,800,400,200

Our times for 200 and 400 have been faster by almost 10s but the 800s seem to be stagnant. Jonathan threw in the 1200 to confuse our body in hopes for pushing our 800s faster.

Whatever it is you want, it requires your action. Don’t expect results without a clear plan and execution.

Morning WOD (track)

5x800m. Last one was about 3:05

Evening WOD

Wendler Deadlift C1W4

WU 2x10 @135#

DL 5x5 @ 160# 170# 185#
AW 3x10 @ 155#

All the deadlifts above were done with the fat bar.

Without goals, and plans to reach them, you are like a ship that has set sail with no destination.

Morning Track

400m 30sec rest

800m 90sec rest

next 400m and 800m will have to be faster

400m 30sec rest

800m 90sec rest

next two 400m will be the fastest from all previous 400m runs

400m

30sec rest

400m

Evening WOD

Wendler Back squat  


WU 135x10 135x10
BS 200x5 210x5 225x2 225x1
with 225, the 2nd rep was close to failure. Decided to try a second 225 set to see if I quit at the right time and it felt like I did.
AW 5x(135x10) alternating between back and front squats

Then did some 5x5 weighted pullups with the weights below. Will stick with 15 on all sets next time. 
PU 5 10 15 15 15

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

A dream doesn't become reality through magic; it takes sweat, determination and hard work.

Morning WOD

“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

1 round. Couldn't get up there for the 2nd round of MUs. Will still need to work on transitions.

Afternoon WOD

10 minute AMRAP

40yd dash with sled and 45lb plate
40yd 20lb med ball throw forwards then backwards

Workout felt great with the sled. First time using it. Weight was heavy enough for a good 40yd speed work.

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#

Here is a test to find wheter your misson on Earth is finished: If you're alive it isn't

Morning WOD

200-400-600-800-600-400-200

Run was great but it was freaking cold. Don't have time splits. But 800 time was about 3:20

Strength A

Squat 5x5 135 165 (185 185 185 185 185)

DL    5x5 185 225 (245 245 245 245 245)

Strength work felt good but legs were still tired from the morning track workout. Next time go up in weights.

Evening WOD

15m AMRAP
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

3 rnds + 8 sec left when I started the run. Felt really tired here especially after the strength work.