When there is nothing left to burn, you have to set yourself on fire.

Evening WOD

Wendler Bench Press C2W1

WU 2x10 @85#

BP 3x5 @ 125$ 130# 140#(stopped at 4)

AW 3x10 @85#

The man who can drive himself further once the effort gets painful is the man who will win.

Evening WOD

Wendler Bench Press C1W4

WU 2x10 #100#

BP 3x5 @ 115# 125# 135#

AW 3x10 @ 100#

Did this with the modified arm and hand position. Was pushing off with alot more of my triceps and chest. It feels alot better and I can feel it because I don't place alot of pressure on my shoulder. In fact none at all. 

Saw Dr. Crum today for the shoulder. He suggested that I do some shoulder exercises to strengthen my bicep tendons and rotator cuff.

You have to perform at a consistently higher level than others. That's the mark of a true professional.

Morning WOD

Wendler Back Squat C1W4

WU 2x10 @135#

BS 5x5 @ 160#, 170#, 185#

AW 3x10 @135# of FS

What you get by reaching your destination is not nearly as important as what you will become by reaching your destination.

Evening WOD

Wendler Deadlift C1W3

WU 2x10 @ 135#

DL 5x205# 3x225# 2x255#

AW 3x10 @ 185#

Deadlift feels stronger. Did an extra set on the last workout at 255#

21-15-9 reps for time of:
Power clean (115/75)
Thruster (115/75)

Did 95# instead. Shoulder strength still needs alot of work.

The first step in the acquisition of wisdom is silence, the second listening, the third memory, the fourth practice, the fifth teaching others.

Went to the Crosstown Throwdown to support all my friends. They all kicked ass and it was good to see all the other Crossfitters coming together to compete. 

Morning WOD

Wendler Back Squat C1W3

WU 2x10 @135# back squat

BS 5x200# 3x225# 1x250#

AW 3x10 @135# front squat

Felt good. At 250#, it felt sufficiently hard that I had to push. Need to try to warmup with box jumps next. Read that doing top to top box jumps will help the body incorporate all the posterior chain muscles better at the bottom of the squat.

A strong positive mental attitude will create more miracles than any wonder drug.

Evening WOD

Wendler Should Press C1W3

WU 2x10 @65#
SP 5x85# 3x95# 1x105# (failed on second rep)
AW 5x70# 2x10 @ 65#

Was rushing to get the strength done before the WOD. I think the rush contributed to bad main workout and assistance workout.

Five rounds for time of:
12 Squat clean (95/65)
21 Pull-ups

9:41

Peace won by compromise is usually a short-lived achievement.

Travelled to Champaign for work. After travelling and evening info session, went to the gym around 11pm to get some DL work in.

Night WOD

Wendler Deadlift

WU 2x10 @ 135#

DL 5x215# 5x225# 5x245#

AW 2x10 @ 155#

I think the weights might have been a little more than what is mentioned above because of the clamp. The clamp was a big screw on clamp and might have been 2.5# each.

Be courteous to all, but intimate with few; and let those few be well-tried before you give them your confidence.

Evening WOD

Wendler Shoulder Press

WU 2x10 @ 55#

SP 5x90# 5x95# 5x100#

AW 3x10 @70# This was hard enough that I got my 10RM.

Tried doing the wendler bench press in here but shoulder was already tired from the shoulder press and the WU sets were hard enough that I skipped the main workout.

After the strength work, did the mainsite WOD

Three rounds for time of:
155 pound Deadlift, 10 reps
50 Double-unders

3:01

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.

Every failure is a step to success.

Morning WOD

Wendler Shoulder Press

WU 2x10 @ 55#

SP 5x85# 5x90# 5x95#

AW 3x10 of 65# 70# 75#. Start doing this at 70#. Smaller stance and squeeze butt.

Throwdown WOD

7m AMRAP

5 DL

10 box jumps.

9 rounds at 185#

I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live up to what light I have.

Noon WOD

Wendler DL 

WU 135x10 135x10
DL 200x5 215x5 225x5
The deadlift felt easy at 225. Should have gone to failure but forgot about it. 

AW 3x(135x10) did this standing on a 45 steel plate to increase ROM.

Then did some 5x5 weighted dips with the weights below. Will use 30lb for all 5 sets next time.
DP 15 25 30 30 30

Evening WOD

3 rounds for time of:
12 Deadlift (225/165)
20 Pull-ups
12 Clean and Jerk (135/95)
20 Knees to elbows

16:38. Did this with 205 and 115. Deadlifts was hard after the noon's strength work. C&J as always need more work.

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