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.

The more you sweat in peace the less you bleed in battle.

Afternoon WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/10′|14#/9′)
90 Double-unders
30 Muscle-ups

Finished all the DU and had about a minute to get a MU. 

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

Another rest day. Too sore from 12.4 to do anything. Went to the gym to get some light back squats in. Also went back to the gym around 4 for the photoshoot that Tyler asked us to attend.

You only live once, but if you do it right, once is enough.

Rest. Worked on some WB shots to try to learn to catch the ball and ride it down. Also worked on how close I stand to the wall. Since I have to jump with the ball to push it up, I need to move closer to the wall.

What you get by achieving your goals is not as important as what you become by achieving your goals.

Evening WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20#/10′|14#/9′)
90 Double-unders
30 Muscle-ups

67 DU

Life consists not in holding good cards but in playing those you hold well.

Evening WOD

Outlaw

20 minutes to establish a 1RM Power Clean.

165# but was a squat clean.

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. 

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#

At one point in your life you either have the thing you want or the reasons why you don't.

Afternoon

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24″/20)

12 Push Press (115/75)

9 Toes-to-bar

Redo of 12.3 Got 6 rounds. Did this with the belt and it helped.

The test of character is not 'hanging in' when you expect light at the end of the tunnel, but performance of duty and persistence of example when you know no light is coming.

Took the day off to go paddleboarding and stuff. Felt really tired today, probably due to all the food that I ate last night.

In the evening I did 5x250m hill sprints on the MF hill by Highland Hollow. Felt better after doing that.

Live your life that the fear of death can never enter your heart. Trouble no one about his religion. Respect others in their views and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and of service to your people.

Took the day off after the beating from the 12.3

Went to the Food Truck Rally in the evening. Ate grilled cheese, egg rolls, bulgogi, tacos, and sweet potato fries. 

Failure will never overtake me if my determination to succeed is strong enough.

Evening WOD

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (24″/20)
12 Push Press (115/75)
9 Toes-to-bar

5r + 15 BJ + 5PP

We must remember that one man is much the same as another, and that he is best who is trained in the severest school.

Evening WOD

Back Squat 5x5 220

Used my Wendler's 5RM of 195 as a starting point. Then progressed up. Hit 220 and could finish the last rep with alot of effort. Could have gone for 225 but wanted to save myself for the Open 12.3 WOD. 220 is about a 30# increment in my 5RM

"Being uncomfortable is not exhaustion. Uncomfortable is your mind quitting before your body. Being uncomfortable is just saying no to trying again. Achieving greatness is when you're willing to do something that might kill you, just to make you better.

Evening WOD

4 minute Row*
…then,…
21-15-9 rep rounds for time of (with 8 min time limit):
Power Clean (135/95)
Pull-ups

1025 on the row but only finished the 15 pull ups. Completed the WOD after the 8 minute time limit.

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.

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.

I believe life is to be lived, not worked, enjoyed, not agonized, loved, not hated.

Spent the day skiing. It was nice to get out and ski Bogus the first time in over a year. And it was a good excuse to use my pass.

People with goals succeed because they know where they're going.

Evening WOD

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds 185#
10 Handstand push-ups

When I started this workout, I knew that I needed a mental health day after the snatch the day before. And my body was beat up. I stopped at 5 rounds. 

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.

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.

The world is full of willing people, some willing to work, the others willing to let them.

Evening WOD

As Many Rounds As Possible in 10 minutes of:
4 Chest-to-Bar Pull-ups
4 Hand-Release Half Burpees
4 Thrusters (95/65) did this at 65#

Went easy on this WOD so that I allow my shoulders to rest in case the Games workout has muscle ups or presses in it. Didn't keep track of the number of rounds.

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.

Winning is everything, to win is all there is. Only those poor souls buried beneath the battlefield understand this.

Afternoon WOD (Redo of 12.1)

7 minutes AMRAP of:

Burpees

129. Was trying to break 130 and possibly catch Sun but was 1 short of my target. But overall my score helped the team and that was a good thing.

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

You must make a CHOICE to take a CHANCE or your life will never CHANGE.

Rest day after the burpees from the day before. A few guys from the gym were attempting 12.1 too so my workout was cheering them on. Plus work held me back.

Sometimes adversity is what you need to face in order to become successful.

Evening WOD (Open 12.1)

7 minutes AMRAP of:
Burpees

124

Small opportunities are often the beginning of great enterprises.

Tried doing bench press today but right rotator cuff was still sore. Found out that my form might not be right as I am pushing off on my shoulders more than my triceps and chest. Next time I will have to try to go on a narrower grip and pushing off from my chest.

Tried doing the WOD of ring dips or ring push ups but my cuff was still sore. So I skipped the WOD.

What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.

Evening WOD

Seven rounds for time of:
1 Rope climb
10 Wallball shots (20/14)
15 Kettlebell swings, (53/35)
20 Double-unders

12:12. Probably did one extra round. But rope climb was alot faster with the way that everyone else uses.

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.

You are never too old to set another goal or to dream a new dream.

Morning WOD

Eight rounds for time of:
10 Burpees
15 24" box jumps
20 Double-unders

10 54# KB swing
Rest 90 seconds

122 130 119 116 123 117 112 113

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.

Talents are best nurtured in solitude. Character is best formed in the stormy billows of the world.

Forced rest day. Something came up at work and I had to stay back past 6pm so there was no way to even hit the 630 class.

You cannot dream yourself into a character; you must hammer and forge yourself one.

Evening WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

22:19

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

It doesn't take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.

First day back to CF.

Evening WOD

3 rounds

Sprint 400m
Max rep Deadlift w/bodyweight
* 3 minute rest

Score = (DLr x BW)/sec
- “DLr” represents ‘total DL reps’
- “BW” represents BodyWeight
- “sec” represents ‘total seconds from run’

DL 145
1= 70s 26 reps 53.85
2= 87s 25 reps 41.66
3= 90s 8 reps 12.88 

for the final score of 36.

Leadership is the art of getting someone else to do something you want done because he wants to do it.

Travelled back to Boise today. Had Fuddrucker's for lunch and spent the rest of the day sending people off.

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.