I'd rather die living than die dying.

Found out Todai's was closed, but not to worry, we found an even better option: Nagoya all the way in Naperville. The spread was just as good if not better and they had lobsters all day. Oh yes and I forgot to mention that this was a sushi buffet. 

After that lunch, we went to Navy Pier to pick up another person and stopped by the bean. This was the first time I have not seen Lake Michigan not frozen in February.

After that we went to a Malaysian restaurant in Arlington Heights before stopping by Improv comedy club for Lynne Koplitz. It was shocking to see how she looks now compared to 15 years ago. She has definitely let herself go.

Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.

Went to Windy City Crossfit. Great people there. Had a team workout that day.

TEAM WORKOUT:
hang power clean: work to a heavy triple quickly - 10 minutes
+
for time:
7 rounds

5 deadlift, 275lb/185lb
5 box jump, 20"
+
4k row relay

Went to UIC to play racketball, rock climbed and soaked in the tub for a little. Then we hit up Chinatown for some BBQ. The late lunch was pretty much our last meal of the day.

In order, kalbi, vege (to make us feel better), bbq pork, roast pork, and a whole duck (and I ate the whole thing because the others don't want to try it).

One of my superstitions has always been when I start to go anywhere or do anything, not to turn back, or stop until the thing intended was accomplished.

Day was spent doing interviews and walking around. Managed to fit in a 100rep pushups within 5 minutes. But that was about it.

Drove to Chicago to meet up with everyone else and ate about half a deep dish pizza at Giordano's.

The forbearing use of power does not only form a touchstone, but the manner in which an individual enjoys certain advantages over others is a test of a true gentleman.

Day started at about 6AM and didn't really end until about 11pm. Was on my feet all day and didn't have the time to squeeze a workout in.

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.

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

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#

Do not spoil what you have by desiring what you have not; but remember that what you have was once among the things only hoped for.

Evening WOD

Wendler Bench Press

WU 2x10 100#

BP 5x145 5x155 3x166 (failed on 3rd set)

AW 3x10 @ 100#. Need to increase my AW weight to 105 next.

Did some chinups. Need to increase the weight.

CU 5x5 @ 15#

Clean and Jerk 1-1-1-1-1-1-1 reps

Last successful attempt was at 145#. Tried several times at 165# but failed.

Obstacles are those frightful things you see when you take your eyes off your goal.

Evening WOD

7 minute AMRAP:
5 Deadlifts at your choice of weight
10 Box Jumps (24″/20″)

165# 9 rounds so 7425. Back was still sore from the day before so I went light on this WOD. Will redo it this Saturday if my back recovers. Will also do it with a belt.

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.

No man is able to make progress when he is wavering between opposite things.

Evening WOD

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Did this with the new J hook technique that everyone uses. It was alot easier and I was able to learn it pretty quickly. But because I was trying to avoid tearing my scab on my previous rope burns I was being extra careful. evertheless I was making up the rope alot easier than I used to. Will have to use this technique from now on. Didn't notice the time for this one. 

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

Adversity causes some men to break; other to break records.

After yesterday's triple workout, I had to consider today's workout a rest day. And the WOD was short enough to get the heart rate up but not completely kill myself.

For time:
10 Burpee Box Jumps (24/20)
100 Russian Kettlebell Swings (53/35)
* 2 Burpee Box Jump at the top of each minute.

3:42

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

While I can run, I'll run; while I can walk, I'll walk; when I can only crawl, I'll crawl. But by the grace of God, I'll always be moving forward.

Evening WOD

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

95-105-115-105-95-95-95-95-95-95

Bonus WOD

10min AMRAP of
10 2 tractor tire box jump
10 65# press

4 rounds and 1 jump

Our vision controls the way we think and, therefore, the way we act...The vision we have of our jobs determines what we do and the opportunities we see or don't see.

Still not feeling well. Doing some light weights yesterday helped but this cold is quite persistent. 

Seven rounds for time of:
7 Deadlifts (225/165)
7 L-pull-ups

10:59 and used 185#. Felt heavy and sick still.

It’s not whether you get knocked down, it’s whether you get up.

Will take the day off today. The cold got worse and I'm hoping to get better asap so I can get back to training. Will try to do some light weights today to get the blood flowing.

Did some back squats (3x10 @135) and deadlifts (3x10 @185)

Be not afraid of greatness. Some are born great, some achieve greatness, and some have greatness thrust upon ‘em.

Evening WOD

“Jackie”
For Time:
Row 1000 meters
50 Thruster (45/30)
30 Pull-ups

9:59. Also spent about a minute putting away Chris's fucking weights that he left on the bar. Seriously is it that hard to remember to put away your weights.

Anyways, started feeling sick today. Got a slight fever. Felt a cold coming yesterday but it didn't go away today like I wanted.

Challenges are what make life interesting; overcoming them is what makes life meaningful.

Headed back home to Boise today. Last night we are pizza, tons of cakes and some more Korean food. After dropping off Sun and Sam, I went back to Pike place, had some short ribs, bbq pork, cheesecake and a pastry. Lots of cheat meals.

Also started feeling sick at the airport waiting today. Hope this passes by fast.

The person who gets the farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore.

Event #4 8:00AM

Medicine ball 20# throw for height 11' 14' 17' 3 attempts

Got 10' on all attempts. That didn't bode well for my rankings again because all the other guys got way higher than me.

Event #5

Ring Skiils 2 minutes

Without falling off the rings, perform
Strict MU, Kipping MU, Ring Dips, L hold
then, without letting go, fall to the bottom and perform
Strict PU, Kipping PU, L hang

Got my kipping MU on my first try then did 2 dips. But fell after the 2nd one. Went to my bottom series, busted out 11 strict PU and a couple more kipping PU.


Event #6 11:00AM

AMRAP 7 minutes

10 sit ups
1 arm touch burpee
net crawl
10 sit ups
1 arm touch burpee

Situps were the most incomplete situps I have ever done. The standard was to have the fingertips extend past the hip. To do that I just had to sit up a quarter way up. Put in 16 +5 situps and thought that was great but the best round of the day was 22 rounds. Jeez!

Champions aren't made in the gyms. Champions are made from something they have deep inside them. A desire, a dream, a vision.

Event #1 9:30AM

50 double unders, then
5 rounds for time
5 ring ball ups
3 jerks 125#

Did pretty well in this event. Placed 5th. Was afraid that I might not be able to drop the bar on my shoulders but somehow things worked itself out and I did all jerks unbroken.

Event #2  Noon

1st minute snatch 99
2nd minute snatch 109 failed
3rd minute snatch 109
4th minute clean 135
5th minute clean 155
6th minute clean 165

Missed on my 2nd snatch attempt. Not sure what I did wrong but I probably missed my catch and was too far forward. The clean felt good and I PR'ed on my clean at 165. While overall the event felt good for me, I placed pretty close to the bottom as the other guys lifted way more than I did. Strength is definitely something that I have keep working on.

Event #3 2:30pm

For time:
Deadlift 155# 21-15-9
Rope climb 15' 1-2-3

Was doing really well until the last rope climb. I came in slightly under 2 minutes but the last rope climb got me. Every time I went up I just slid down. There was nothing left in my forearms. Had my first DNF here.

When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps.

Flew to Seattle in the morning for the competition. Got into town and met up with Sun and Sam. Headed to Pike Place to see them "throw the fish". Ate some pastries (oops!), Korean food and a big ass baseball steak. After that, we headed to the gym to meet Jesse and have a sneak peek on what to expect.

The probability that we may fail in the struggle ought not to deter us from the support of a cause we believe to be just.

Continued working on my lifts and skills for the events at Lynnwood.

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

The greatest test of courage on earth is to bear defeat without losing heart.

I took a blood test a couple of months ago to see how my diet change affected my blood test. My main concern was my higher intake of protein and meat, red meat in particular. With the exception of eating out, my red meat came from free range and grass fed beef/bison. I ate that for about 8 months. My intake of meat was about 4-5 lbs a week and the majority of that came from bison/beef. 

My blood test is shown below. Cholesterol levels were great. I don't have a previous blood test to compare with but my cholesterol levels have always been good and my blood pressure were normal. The only thing that stood out were my BUN and Glucose levels. The higher BUN could mean that my kidneys are working extra hard to process my higher protein intake. An the lower glucose levels could mean that my lower carb diet is making me hypoglycemic.

Now I don't remember if I worked out before this blood test, I'm pretty sure I did. With a high intensity workout, it could mean that I have some sort of muscle breakdown. Plus I was fasting since the night before. As for being hypoglycemic, I don't exhibit symptoms of hypoglycemia. I'm retaking the blood test again in a few weeks, but I'll try to drink more water before the test. I'll keep the diet the same and see how it goes.

 

Evening WOD

15 minute AMRAP:
1 Rope Climb (15 Feet)
200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand)
5 Hang Squat Cleans (115/75)

4 rounds. Forearms were fried. Stuck at the 5th rope climb. Fuck!

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.

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.

Morning WOD

“Filthy 50″
For time:
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

16:20

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.

You must have long range goals to keep you from being frustrated by short range goals.

With the Seattle competition coming up and how sore I have been for the past few days, I'm taking the day off. Got the Rogue pullup bar yesterday and will try to install it today.

The world is a dangerous place, not because of those who do evil. But because of those who look on and do nothing.

Morning WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

12 rounds + 8 pullups = 86 total pullups
Morning strength workouts suck. Lacked motivation on this one. 

Evening WOD

Did Rob Ord's workout. Spared with Big John for a few rounds. Then did a 1000m row, 8 big tire flips, 10 tire burpees and spared with a trainer.

Every great story on the planet happened when someone decided not to give up, but kept going no matter what.

Morning WOD

Ten rounds for time of:
15 Deadlift (135/95)
15 Push-ups

10:55 

Evening WOD

Worked on muscle ups. Getting better at it. Got about 7 total, albeit with alot of rests. Instead of thinking about pulling myself up, I thought about getting into the bottom dip position. That seemed to have helped. Also pull aggressively into the bottom dip position.

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 

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#

The best way to predict the future is to create it.

Morning WOD

“Cindy”
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

23r + 5 pushups

Ninety-nine percent of the failures come from people who have the habit of making excuses.

Morning WOD (Saturday)

Took the day off and worked on muscle ups.

Made some changes yesterday to my strength program. I'll follow Wendler's program that offers a better structure and is not as time intensive. For the next few weeks I'll work on muscle ups and practicing the Lynnwood competition events. After that I'll start the Wendler program.

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

Teamwork is the fuel that allows common people to produce uncommon results.

Morning WOD

3 rounds for time:

15 OHS 65#
20 Burpees

15 70lb KB SDHP 

11:47 

Evening WOD

Three rounds for time of:
800m Run with a 45 pound barbell
3 Rope Climbs
12 Thrusters (135/95)

32:26. Muscled through the thrusters. Had to clean each of the thruster. Can't lower the bar to the shoulders. 

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.

There is no limit to the good you can do if you don't care who gets the credit.

Morning WOD (Sunday)

20m AMRAP
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

7r+7T2B. Felt good with second day back at workouts.

Excuses are like armpits. Everybody's got them and they mostly stink.

Morning WOD (Saturday)

Five rounds for time of:
9 Deadlift (135/95)
6 Hang power snatch (135/95)
3 Overhead squat (135/95)

Used 45#. First day back at workout and felt good about things. Went really light to get back moving again. Back did feel tight especially when bending over and stretching the hamstrings. Did not see the time.

It is better to live for something than to die for nothing.

Major improvement today with the back issue. Was able to sleep in any position and was able to stretch out the back pretty good. Tried bending from the waist while rounding the back and I'm slowly gaining the strength and flexibility back. Will keep stretching and icing/heating. But this is great progress. Will be back soon.

Interesting article: Why endurance sports might be bad for you? There will always be proponents and opponents to endurance sports and while the article highlights the possible damage to the heart, one sentence caught my attention; "sensible training and adequate recovery". That is true for all sports but how many of us take that to heart. I for one did not. With my back being injured it was hard not to think about how I'm losing good training time. Endurance sports are great, for me it was a great mental accomplishment. And it stops at that. It did not help me physically as I was tired beyond imagination and my body was susceptible to injuries and sickness. It did not help me socially either. I didn't have time for friends and my relationships suffered. At least that's for me. For others its a match made in heaven. Hats off to them.

If you are not living on the edge, you are taking up too much room.

Back feels slightly better today. Yesterday was horrible with no relief other than laying on my sides. Standing up hurts and sitting down is excruciating. Doctor advised to walk through the pain to try to stretch out the back and hamstrings. Did that all day but nothing seemed to help. Been applying more heat as that feels the best on the back and to stretch it out.

Can a high fat diet beat cancer? Time Online magazine

The difference between success and failure is often not who has the most education. Its motivation.

Morning WOD

This morning the back felt better. Last night I was able to sleep on my back. But overall it is still pretty tight and will still have to take the day off. Hopefully I will get back into things soon. I can't help but tell myself that while I'm resting someone else out there is training to be stronger than me. While it is frustrating, it has been awhile since I took time off and this will be good for the body to recover.

The miracle isn't that I finished. The miracle is that I had the courage to start.

Back got worst today. Will be skipping today's workouts for sure and I'm not sure about others. Last night could not sleep on the back and had to sleep on my sides. Felt like something was really tight. This morning sitting on a chair hurts just as much. 

Dr Crum was out so saw Dr Alverson instead. No herniated or slipped disc so it was really good news. Bad news is I managed to cause a spasm in my back muscle. Probably during yesterday's workout when I was jumping rope and felt the tinge in my back. The body reacts by tightening up the muscles around the back.

Success is never final. Failure is never fatal. It is the courage that counts.

Morning WOD

4 rounds for time of:

15 Push ups
15 Air Squats
15 Push Press 75lb
40 Double Unders
15 Lunges with 35lb bells 

18:31 After the DU, felt something in the back. After that my back went downhill throughout the day.


Evening WOD

For time:
Run 1000 meters
100 Push-ups
10 Snatch (135/95)

13:45

Evening Run

6x400m up 8th street

The only thing necessary for the triumph of evil is for good men to do nothing.

Merry Xmas!!!!

 

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

Courage is not the absence of fear. The absence of fear in combat is the result of insanity.

Morning WOD

20m AMRAP

5 Handstand Push-ups
10 70lb KB Sumo deadlift high pull
15 WB 12lb

8+14 WB

Evening WOD

Crossfit Total

SQ 265

SP 110

DL 265

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.

The soul of an athlete can change the game. The heart of an athlete can change the world

Morning WOD

"Heavy" Cindy
20m AMRAP

5 Pull ups
10 Push ups
15 Squats

10 rounds with 9 pushups. Did this with weighted vest (8 blocks of lead weight. Pullups were mostly strict.

Evening WOD

5 rounds for time of:
20 Pull-ups
30 Kettlebell swings (53/35)
40 Double-unders
Post time to comments.

16:02

The body cries stop but the spirit cries never.

Morning WOD

21-15-9 RFT
Deadlifts 155 pounds
Double under
Push Ups

400m run

10:47 

Strength A

DL 135 185 (225 225 225 225 225)
worked on form. for deadlift lift hips and butt a little higher than usual. this will keep the bar from swinging and allow the knee to push back. as the bar is being lifted think about pushing the knees back while keeping the back tight.

Evening WOD 

8 Rounds, each for reps of:
1 minute Bear complex (135/95)
1 minute rest

4

3

2

2

2

1+FSQ

2

2+FSQ
weight was heavy enough for this to be really hard.

I am the master of my fate. I am the captain of my soul.

Morning WOD

3 RFT
Row 500m
21 Hang Power Snatch, 75

15:27. Weight was perfect for a power snatch. 

Strength A

SQ 5x5 135 155 (185 185 185 195 195)

First time using 195 for last 2 sets. Will need to increase this to 3 to 4 sets. Gripped the bar at the groves and shrugged up. This seem to give the best resting platform for the bar.

Evening WOD

Three rounds for time of:
7 Muscle-ups
21 Dumbbell thruster (35s/20s)

First 3 MU was ok then it went downhill. Will need to keep practicing MU. Did thrusters with 30 lbs. They ran out of 35 lbs. 

Falling down is how we grow. Staying down is how we die.

Morning WOD (Sunday)

Skipped today's workout since its 5x5 deadlifts and I'll be doing that anyways tomorrow. Also still feeling tired from this week's workouts so today will be a recovery day. 

Here is a read on why processed foods might be bad for you body. And how the grain industry is affecting our diet and what we have to be me mindful of. While it is true that grains can be bad, it boils down to overeating.

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.

 

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

Victory is reserved for those who are willing to pay it's price

Morning WOD 

12m AMRAP

10 Deadlifts 65
8 Hang cleans 65

6 Push presses 65

10 rounds.

Evening WOD


Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

165-165-135 for remainder

Every finish line is a starting line in disguise.

Morning WOD

21-15-9 RFT:
Thruster 65
35lb KB swing
OHS 65
35lb KB swing
Push Ups

14:40. Finger tendons seem to be strained due to alot of cleans lately.

Strength A

Squat 5x5 135 165 (185 185 185 185 185)
Bench 3x5 skipped this due to time
DL    3x5 185 225 (245 245 2245 245 245)

1 hour is not enough for Strength A. Will probably skip Bench often. 

Evening WOD

20m AMRAP:
400m Run
21 Deadlifts (155/115)

6 rounds. Felt really tired. Especially after the strength workout before.

If you don't win, make sure the person in front of you breaks the record

Morning WOD

“Wood”
5 RFT
400m Run
10 Burpee box jumps (24″/20″)
10 Sumo-deadlift high-pull (95/65)
10 Thruster (95/65)
Rest 1 minute

21:36 without rest. 

Evening WOD

4 sets of:
3m AMRAP
2 Handstand push-ups
4 Pistols
6 Pull-ups
*Rest 3 minutes between sets.

4+2PU

5

4

4

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.

Be STRONG when you are weak, BRAVE when you are scared and HUMBLE when you are victorious

Morning WOD

15-12-9-6-3 RFT
Deadlift 155
Handstand push ups
Burpee pullups, 1 foot above reach

18:50 Deadlifts were heavy with it being early in the morning and yesterday's strength work. Did HSPU with games standard.

Evening WOD

Clean and Jerk 1-1-1-1-1-1-1

155 1RM.

Used 115 for CJ extra WOD. 2:32 for 30 burpees and 3 CJ at the top of the minute.

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.

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy

Morning WOD (SUNDAY)

4 RFT
200m Run
5 Power Snatches
5 Burpees
5 Power Snatches

2:08, 2:26, 2:11, 2:10

Used 75#. Got heavy on the last round. Try using 85 next time.

Ran before the WOD from AnnMo to Broadway and back.

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.

The price for anything is the amount of life you exchange for it

Morning WOD

12m AMRAP

7 thrusters 65

7 WB 20

250m row

5r + 3 WB. Weight was perfect for thruster. For reps lower than 10, consider using 75.

Evening WOD

For Time:
21 Deadlifts 185
12 HSPU
15 Deadlifts 185
9 HSPU
9 Deadlifts 185
6 HSPU

Scaled this workout down. And did HSPU instead of handstand walks. Had to leave early for work's Xmas party.

In the end, its not the years in your life that count, it is the life in your years.

Morning WOD

3 RFT

400m run

12 KB swings 53lb

12 T2B

Messed up the time. Probably sometime around 11-12 minutes.

Evening WOD

10k run.

Felt good the first half but lagged the second half. The inov-8 shoes (195) is not ideal for fast and longer distance running. Left ankle was sore after the run. Probably from forefoot striking on a very minimalistic shoe.