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.