Pity Party

1.5 mile Run
50 CTB Pull-Ups
100 Hand-Release Push-Ups
200 Air Squats
1.5 mile Run

53min 45sec total

Fnished the first 1.5 in approx 11min 11sec... Took a few minutes to get set-up on CTB then knocked out sets of 5... Stayed with sets of 5 on the push-ups as well... Think I started air squats at at the 20min mark... Did sets of 10 for the first 100 then 4 sets of 25 for the second... Not sure what time I started the second run but it took FOREVER (I'm guessing I started around the 36min mark)... Did a walk/run gig to finish. Ugh

Weight: 167.5 (post-wod)

Adducting My Frustration

A. Back Squat: 5,5,5,5,5; rest 3 minutes

B. Hang Power Clean: 3,3,3 - 80%; rest 2 minutes

C1. AMRAP Pull-Ups in 20 sec; rest 10 sec

C2. AMRAP Wall-ball shots in 20 sec; rest 10 sec x 3 sets

a. Rolled with a black band wrapped around my knees today for the squats. It was definitely harder than usual today, but I'm not sure how much was the band and how much was the weekend. Sets were 198, 208, 220, and 220 (didn't make it to the 5th set.)

b. On the cleans we were rushed so did a quick 154, 176, and 176. Wanted to do a set at 198 but did the third at 176 because my form was starting to slip. The third set was much better.

c. 16, 12, and 10 on pulls. 10, 9, an 9 on wall balls... 38 and 28 equals 66.

After I did 6x60m sled drags with 90lb then 4x60 with 135lb.

I also did 4x15 on the reverse hyper at 25, 50, 50, and 50.

Weight: 172.??

151 Proof

A. 1RM Split Jerk
B. 1 RM Back Squat

Crapsnaps! Felt groggy getting out of the sack this morning. Didn't think the feeling was gonna stick with me all day... but it did. Hips weren't listening to my brain at all, and I had NO intensity on my jerk. My best today was 186# and even that felt heavy. Similar results on squat. My best today was a lame 246#. Had to run to el bano in the middle of all this due to some mud butt. That didn't help things either. Did get to help big Jonathan on his squat technique though. Talked him to a 308# PR.
Did some double-unders after and surprised myself with 98 unbroken! That there be a PR. We'll see if I can duplicate it. I also upped my unbroken goal to 151 in honor of the number of blog posts today.
Talked to Spencer about the possibility of me over training since I had no fire in my belly today. I don't necessarily feel over trained and he agreed. Sooo going to keep my reverse-hyper and sled drag work volume up and let my hips/body catch-up.



Weight: 172.0

Gasseous

Snatch tech work, 15 min
AMRAP in in 12 minutes:
25 jumping pull-ups
20 DB push-press (30/20)

Snatch work was all PVC pipe action... but a good overview. Nabbed 10 rounds on the met-con rx'd. Jumps were all "go." The presses gave me a little run. Good gasser.

Weight: 177.9 fully clothed/after dinner

Jump, Jive, and Flail

A1. High hang clean + front squat: 1.2 x 5 sets; rest 30 sec
A2. 3 Vertical leaps AHAP x 5 sets; rest 120
B. Overhead squat @ 3112 (80% intensity) : 3 x 3; rest 120
C. Heavy KB swings: 15 x 5; rest 60 sec

A. 85/187 was last successful sequence... got 90/198 up but failed on last front squat (left knee came in)
B. Did 50/110, 60/132, and 65/143... wrist were wrecked
C. Threw around the 70

Back help up today... hip flexor acted up a bit though (post WOD)

Weight: 171.2

Ride The Wave

Front Squat
5-3-2-5-3-2-5-3-2-5-3-2

70|80|85
75|85|90
80|90|95
85|95|97

I liked this WOD. The lighter loads on the 5's helped me to refocus on form/technique. The overall volume is intense. Could definitely feel my back/shoulders giving out as the WOD progressed, which dropped my elbows. But a good day.

The 95kg/209lb and 97kg/213.4lb loads were both PRs

After the WOD did 3x10 on the reverse hyper at 25#... got a good lil burn/hurt in the low back on the last set.

Weight: 169.1

Lame Game

5 rounds for fastest times:

20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3:00 between each set

No ab-mat so ran bareback on the ground.
3:00, 3:50, 5:13, 5:39, and 5:06
Total: 34:48 minus 12 minutes rest is 22:48
Worst Barb EVER... Seriously..

Weight: 172.0

GI Average Joe

5 Rounds:
400m Run
20 Kettle-Bell Swings @ 53#
10 Pull-Ups
Rest 2:30

Guess this is like a Helen-and-a-half with rest? Rolled rx'd and nabbed splits of: 2:35, 2:40, 2:56, 3:33, and 3:17. That puts my working time at 15:01 and my total time with rest at 25:01. My time was on the slow side of average I'd say. I saw some guys as low as 21-22min total with a lighter kettlebell and a large group floating right around 23-24min marker as rx'd. I need to start running.

Weight: 169.9 

Fun Fast Friday

Push Press
1-1-1-1-1-1-1-1-1-1-1

5 rounds:
45sec, max pull-ups (unbroken sets of 5)
90 sec rest

Did this with Chris... we had a full class so we weren't able to snag a power rack, it took us longer to get set-up, and we weren't quite able to finish all 10 push-press. Warmed up with the bar, 115, and 135. then started with 155 for my first round. Unfortunately I couldn't get 165 next. Tried it twice actually. So I dropped back down to 155. Got it. Threw on 160. Got it. Then threw the 165 back on and got that. Weird. My form was all over the place. But I finally got it locked down with the bar in full contact with my shoulders and a good, fast hip pop. It really helped me to take an extra deep breath and push my belly out to lock-in my spine. My former 1RM is 175 so I'm sorry I didn't throw at least that up today... but I think I could have gotten it (after getting locked in) had we had more time.

On the pull-ups I did 5-4-4-4-4... that's sets of 5, so we get a grand total of  105.
Also did 3x5 of strict press at 95 to finish things off.

Weight: 167.0

High Fidelity

Power Clean
5RM

AMRAP in 15 minutes of:
5 power cleans @ 75% 5RM
10 Burpees
30sec mandatory rest

A lil tricky doin this one solo... it was a make-up WOD that I missed on Monday. I had both my iPhone and G-Shock workin to time the 30sec intervals and the overall 15min of pure torture. My low back was shot today. I'm guessing from yesterday's kettlebell snatches. I was actually surprised at how sore I was getting out of bed this morning (shoulders, chest, and low back). So when workin up to a 5RM my performance was anything but impressive. Did 50, 60, 70, 80(x2), 75(x4), and 72kg. My previous PR was 195x5... nuff said. I just didn't have any pop/speed/mojo in my pull today. After grazing thru the blog I decided to run with 62kg (136.4) on the metcon since this was close to what a lot of guys my size were doing. Ended up squeezing out a lack-luster 8.5 rounds.

ps day 2 of the mud butt

weight: 171.0    

Rowed Kill

Press
5-4-2

Time Trial: 1500m Row

Hate the strict press and it hates me... warmed up with 10x45 and 95x5 then did 115x5, 125x4, and 130x1.5 (I think that's how it all went down).

The 1500m row was a lesson in pain management. It was a Pass/Fail course... think I failed. I wanted to keep a 1:40 split avg, but stayed at 1:43 the majority of the time (always sub 1:45). This was a pretty comfortable pace and I was actually able to speed up in the last 300m to finish strong(ish). Pulled a 5:10:2. The goal next time will be to nab a sub-5min.

Weight: 170.0

Deuces Wild

Back Squat
2-2-2-2-2-2-2-2-2-2-2-2...

Quick warm-up and got right to it... 10 reps with the bar, 5 at 60kg/132#, then 2 at 70kg/154#, 85kg/187#, 95kg/209#, 100kg/220#, 105kg/231#, and 110kg/242#. I tried and failed at 115kg/253#, then 112kg/246#. Got a second workout out just doing metric conversions.

Weight: 171.9

Looky Looky LuLu

AMRAP in 5 min:
Row 1000m
AMRAP burpees in the remaining time

Rest 5 minutes

AMRAP in 5 min:
Row 1000m
AMRAP DB Squat Clean (45#/30#) in the remaining time

Then, Overhead Squats:
3-3-3-3-3

Did a quick warm-up then got divided into 2 groups for the WOD. Unfortunately, I was in the group that had to do the met-con first... no bueno. Kept my average speed right at 1:40/500m
for the first thousand then snagged 27 burpees. Speed was in the 1:50's/500m for the second thousand and wrenched out a measly 7 squat cleans after that.
I had hoped to PR on OHS's today, but after the met-con my goal was just to meet my last PR of 155#. We used kilos so technically I only nabbed 154#... but I'll take it.

Weight: 170.9

Pins And Needles

Power Clean
10-5-3-1-1-1-1-1

Secret Service Snatch Test:
10 minute,s max one-handed snatches @ 1.5 pood (53#)

First day back from about a 3 week hiatus... felt good*. Worked with J. Rader and scored a 15# PR on the cleans. The loads were 95-115-135-165-175-185-190-195. Got a lil ugly towards the end (was going wide with my stance and losing lumbar) but got it up nonetheless.

Went with 44# kb's on the snatch test. Alternated 5 per hand and took small breaks after each 20. It was raining and humid so I kept having to re-chalk. I ended up with a mediocre 147 reps. Shoulders felt good, but I was gettin gassed and wanted to barf on more than one occasion. Guess that's what first days back are all about.

Weight: 167.9 (without shoes)


*felt good but hammies/calves were sooper tight and got a touch of plantar faciaitis in the right foot

Hands-On Training

Power Clean
5-5-5-3-3-3

Then, 10 Rounds:
10 dealifts, 135#
10 push-ups

Hands can never leave the bar, 5 burpee penalty for each infraction if you do.

Cleaned 135-155-170-185(fail)-175-180-DNF... Ran out of time and didn't get to do my last set of 3. Had some sloppy reps in there where my feet went WAY too wide. Actually did a squat clean on another not-so-perfect rep. I attempted the 185 for my first set of 3, but couldn't even
get it off the ground once. Think I could've bagged it on my last set had I more time... next time.
On the met-con I pulled a 9:12 with no penalties. In fact, no one in our class was charged any. I am 99% certain I did AT LEAST 11 rounds on this, and I'm thinking I might have even done 12. I remember 2 distinct times having lost count and going with the lower number of sets, but who's to say... guess I'll find out next time I do this WOD. The push-ups went a lot smoother than I had anticipated. I went unbroken for the first 5 sets, then on the remaining sets went unbroken for the first 5 of each set, then did 3 and 2 to finish out on all but the last set which I had to do 2 singles.

weight: 161.9

The Late Show

Snatch Balance

3-3-3-3-3-3

This was a late WOD for me... did the 6:30 pm. Worked with Chris and got up to 125#? Again this is more of a timing/balance drill... need more work on not pushing the barbell too high and getting down faster.

Did a 100lb sandbag run with Chris and Damien after. Not sure what our times were.

Drank cold beer with Chase after that. Good fucking guy that one.

weight: 158 (in my skivies)

Gone 'till Nov-January-ember

Pressing Snatch Balance
3-3-3-3-3

"Tailpipe V.2.0"
5 rounds, for time:
Partner 1: plank hold on rings (feet higher than hands)
Partner 2: 100m sandbag run, 100 pound bag

Awkward today. Think I only got 2 legit reps at full depth. I kept exagerating the dip and catching too high... felt real good when I hit it though. Stopped at a lowly 105. Rep'd out with just the bar a bit as well.

4:43 met-con with Brad. That was a lot of fun! Planks were a little silly.

Did some double-under skill work after... hit 28 unbroken. Pretty sure that's a new PR. Also worked on my split-jerk stance a bit. Did 3x10 split jerks with a 45# barbell while tryna hit a chalked target on the platform. I learned to mentally reach out with my heel (vs my toe) which helped widen out the stance. Started to feel almost normal

weight: 163.8

TWELVE

Front Squat
5-5-5-5-5

135/155/170/175/__

Ran out of time so ended with the 175# which was actually a solid struggle by the fifth rep.

Met-Con was 3 rounds of:
Thrusters @ 135# max reps for 30sec
Rest 30sec
Pull-ups max reps for 30sec
Rest 30sec

I scaled to 115# on thrusters and carried a 30# dumbbell for the pull-ups. Total count was 20 thrusters, 26 pull-ups. The stupid db kept slippin out of my legs, so after I did 2x10 pull-ups with a ??lb weight vest as well as another 10 thrusters @ 95# with the vest still on. I wanna say that vest weighed about 40#, but I dunno for sure.
I didn't have much fight in me today, I dunno if I just needed another rest day or if the cheat meal I had last night (iFratelli pizza) just handed it to me. Either way I wasn't 100% during the WOD, and I have felt like absolute poo ever since even with excellent nutrition all afternoon. I guess the tabata squats during the warm-up were a tell-tale sign... I couldn't get anywhere close to 20 for a round which is a new norm for me (and we only did 3 rounds). Oh well... there's always next WOD.

Oh yeah, and today was my 1 year anny at the CFDC. Time to throw down on some focused fitness goals.

weight: 162.6 (empty bladder)

My Monday

Clean-and-Jerk
2-2-2-2-2

Ran with 140/155/165/170/175. 175# was a 15lb PR... Attempted 180 and got the clean, just couldn't lock-out the jerk. Need some focus on gettin down for the jerk. Would like to start working with some split-stance as well.

Met-Con was the "Lansky Shuffle" which is 5 rounds of:
5 deadlifts, 315#
100m shuttle run
15 pull-ups
60sec rest

I went with 275# and pulled a 5:13 total time (corrected for rest). The pull-ups were killa on this.

Weight: 161.8

Anaerobic Soap Opera

Fran

5:23 a PR by 55sec. Felt I could have broken the 5 minute barrier walking into this and was fairly disappointed with my result. I had also set a personal goal of making it though the 2nd round unbroken which did. not. happen. Lost a good 10 sec on the last thruster rep of 9 when I didn't get full lock-out and had to drop the bar. DRAMA. It's absolutely amazing how a 5min workout can completely wreak havoc on my body. The effect is immediate and long lasting. Fran I love hate you.

weight: 167.4