Major

Jerry

"Jerry"

1 Mile Run

2K Row

1 Mile Run

23:08 (Rx'd)

Jerry was not very fun, however when you do something like this it always feels good when you make it through successfully. The goal was to go sub 23, but I still feel pretty good about my effort. Splits on the runs were right what I was thinkin', what set me back was the row as that was a bit slower than I had anticipated. A much needed rest day on the agenda for tomorrow! 
 

MAX

Today's WOD: 

A1. Front Squat     30x0    5x1       Rest 3min

275 - 305 - 315 - 325 - 335

A2. Kipping PU's   5xAMRAP        Rest 3min

31 - 17 - 12 - 11 - x

B. GHD Raise    2020    3x6-8 Rest 1min

6 - 7 - 8

Interesting day. Definitely was not feeling 100%... (few days of too much fun) That said I am pretty happy with the results today. My goal on the Front Squat was 325, so I'm pretty happy with 335, definitely far short of my all time best, but I am well on my way! The pull-up numbers were really no surprise. I am not comfortable on the bar, this next cycle I will be spending a lot of  time on this issue. GHD Raises are horrible! 

Double Day

Sleep Rituals: Training the body & the mind

-------------------

Today's Wod:

9AM

Sorensen Test     1    amsap

2:05

Shoes Off: (didn't take the shoes, this new rope is scary with no shoes)

A. Singles            3    125 Rest 2 mins

B. Alt. Feet Singles 3   65 Rest 90 secs

C. Doubles 3    20 Rest 45 secs

Shoes On:

A. Ext. Rotation     3010    3    2-4    Rest 45sec/side

30lbs and 4 reps all the way through

B. 100 Box Jumps For Time (24")

5:29

My legs are still pretty fatigued from Wednesday, then the Sorensen test just messed me up! It took me about 5 minutes to get my legs back after that. Pretty happy that I got passed 2 minutes but also disappointed that it messed me up so bad. Posterior chain and core still needs a lot of work. 

My jump ropes were worthless! I really don't even want to talk about it. 

The box jump were actually easy, just mentally draining. Next time I will definitely go in with a more aggressive strategy and should be able to knock about 45-60 seconds off.  

Rest 6+Hours

3PM:

6X:

Row 60 sec @95%

Walk/Rest 5 mins

Rest a total of 15 minutes between round 3 and 4

Record average watts for each effort. Goal is to keep each effort high.

Average Watts: 528 - 512 - 501 - 489 - 463 - Did Not Do

This was hard! Between the left over fatigue in my legs from Wednesday, the Sorensen test this morning, the jump rope and box jumps, my legs were fried! There was a few times that I felt a little light headed. Colin had me stop after round 5 because of the big drop off from 4 to 5. I wasn't gonna argue I was hurting. I don't ever want to do this again but I have a feel that I will! It will be good for me...

Rest day tomorrow then a big workout Sunday! 

Rest

One of my favorite pictures from this years Regionals. Love these ladies!

Rest Day

I am truly happy with my progress during this cycle. There is not a doubt in my mind that I have improved, gotten stronger & am becoming more confident. I still have a long ways to go in the areas of focus in this cycle but the progress has been steady. Looking forward to getting back at it tomorrow!

 

Unbroken

During the 2nd Round of Today's Wod

Today's Wod:

4X:

Run 800m @ 85%

30 Unbroken Wall Balls

Rest 2 Minutes Between Each Round

Rd 1: 4:34 (3:20) -> 800m Time

Rd 2: 4:46 (3:32)

Rd 3: 4:49 (3:34)

Rd 4: 4:54 (3:35)

I was actually fearing this one a bit this morning. It's been awhile since I had done something with that much volume. (2 miles/12o Wall Balls) It helped having a goal pace for each 800, a few months back those 800's would have mentally defeated me. I can honestly say that I can feel myself getting stronger during the course of each wod; not only physically but more importantly mentally. 

This wod today was all mental, yeah I was a little tired after the 800's, but coming in and immediately picking up that ball knowing that I wouldn't put it down until I had completed 30 reps can mess with your mind. That sub 5 minute goal kept me in check. 

Feeling Strong

Today's WOD: A1. Good Mornings	4020	3	8-10		2 min
A2. Weighted Dips	30X0	3	2-4		2 min
B1. Mixed Grip Chin-ups	30X1	3	3-5		15 sec
B2. Ring Push-ups	1010	3	amrap		2 min
C1. Hip Extension	2010	3	15		60 sec
C2. Turkish Get-up		3	7/side		60 sec

A1: 85(10) - 95(10) - 105(10)

A2: 55(4) - 70(4) - 70(4)

B1: 5 - 5 - 5

B2: 15 - 12 - 10

C1: 15 - 15 - 15

C2: 26KB for all 3 sets

Solid workout today. Nothing spectacular until the end. Turkish get ups kick my ass! Other than that I am feeling strong and pretty damn healthy. Looking forward to getting my ass kicked tomorrow... It will be rough!

Spectacular

Spectacular! 

Today's Wod:

A1. Front Squat	30X0	5	2-3		15 sec
A2. C2B Pull-ups		5	10		4 min
B. Power Clean		8	1	75%	1 min
C1. Ext. Rotation	3010	3	4-6		45 sec
C2. Anchored Situps		3	25		45 sec

A1: 245(3) - 265(3) - 275(3) - 290(2) - 300(2)

A2: 10 - 10 - 8/2 - 4/3/3 - 5/3/2

B: 230lbs. (Video to Come Soon) 

C1: 25(6/6) - 25(5/6) - 25(5/6)

C2: Solid, Easy, Fast

I am officially wrecked and it feels great! Pretty happy that I made it back to 300 today. The pull ups were tough; was hoping to get to the 4th set unbroken but those front squats wrecked me! The cleans felt good, a few sloppy ones but all were very solid! A much need rest day tomorrow! It feels so good to be moving some weight again! 

The Muscle Up

Thanks for this Craig... This is definitely going up in the gym! 

Today's Wod:

A. Muscle-up		amrap	1		20 sec
B. Kettlebell Swing		4	25	53lbs	1 min
C. Push Jerk		5	10	135lbs	90 sec
skill session today. Focus on technique and breathing above all else. A: 8 Muscle Ups before I missed B: .58, .52, .52, .52 All Unbroken (easy) C: .17, .18, .19, .20, .22 All Unbroken (got slow but very solid) Great workout today. Little disappointed with the MU's. Was hoping to make it to 10, but I understand why. Upper body is absolutely wrecked from this week. The rest of the wod was rock solid, quick and focused! Startin' to feel really good, maybe 90%.

Mess You Up!

Me Eating Shit at Regionals. Bastard to my left tripped me! 

Today's Wod:

10 Hang Squat Clean @ 135lbs
15 Burpees to 1ft Target Overhead
20 Walking Lunges
25 Double Unders
20 Walking Lunges
15 Burpees to 1ft Target Overhead
10 Hang Squat Clean @ 135lbs
Goal is Unbroken! Time 5:40 This wod messed me up, I loved it though and it feels so good! I did not get it all unbroken. The DU's screwed me up, since that clinic I have been all messed up. I went out and got a heavier jump rope yesterday, trimmed it this morning and used it for the first time in this wod. I opened with 20 and then 5. Then on the second set of burpees I took a short break at 10 and then did the last 5. Finally on the last 10 hang squat cleans I split it into two sets of 5. I thought I could go sub 5 on this and if I had been able to go unbroken than that would have been possible. Either way this was a great workout for me both mentally and physically. Arms are still shaking. Not to  mention that I am still sore from yesterday's damn turkish get ups! Tomorrow should be interesting!

Back At It

Check this month's episode of Real Sports on HBO. (Episode 158) Two of the segments are CrossFit related. The first focuses on the shoe industry and proper running form. The second focuses on Kyle Maynard owner of CrossFit No Excuses. Both are a must see people!

Today's Wod

A1. Good Mornings	4020	3	10-12		2 min
A2. DB Shoulder Press	21X2	3	8-10		2 min
B1. Mixed Grip Chin-ups	30X1	3	5-7		15 sec
B2. Ring Dips	21X0	3	amrap		2 min
C1. Sorensen		3	25-35 sec		60 sec
C2. Turkish Get-up		3	5/side		60sec

Notes: For mixed grip chin-ups, have one hand supinated with other pronated. First set - have left hand supinated, Second set-have right hand supinated. Third set - have left hand supinated again.

A1: 95(12) - 100(12) - 100(12)

A2: 20(10) - 30(10) - 35(10)

B1: 5 - 5 - 5

B2: 5 - 5 - 5

C1: 35 - 35 - 35

C2: 45 - 35 - 35 

Good one today.Took it a bit easy on the weight good mornings as I ams till pretty cautious in that area. Otherwise I am definitely seeing some improvements in some areas. First, time doing turkish get ups during a workout. They are tough! I started with a 45 and it wrecked me! Went down to 35 and was able to them all unbroken, still wrecked me though! Love it!