Again Faster WOD 2 and "CINDY"

To answer a question if I do my burpees even on Rest days I do.  I do not post it every time I do them because I do not think people want to see that.  Such as last night I did my 50 burpees with a partner.  My wife had a over with her son AJ.....and he came down in the basement and did 50 burpees with me....well he did about 30 which impressed me especially because he did not even stop to rest:

50 Burpees
1:37

Other then that I worked from 6:45AM - 8:45PM yesterday with no lunch so there was not much time to do anything!  So....I was ready to get into the box before work today knowing I would have some time available.  I started with the AF WOD 2:

8 Min AMRAP
3 Snatch Complex 125# (Power Snatch, Hang Power Snatch, Hang Squat Snatch)
3 Wall Climbs

My score
6 Rds

AGAIN FASTER WOD 2 Video

I did this last week as a run through and got 5 Rds + 2 complexes so I was happy with 6 Rds being that was my goal.  WE will see hoe that holds up in the competition.  Next was a WOD I chose because it has been on my mind for awhile:

Cindy
20 Min AMRAP
5 Pull ups
10 push ups
15 air squats

My score
30 Rds + 10 Squats (PR)

My old PR was 29 Rds so I am always happy with a PR even though this felt like a squat WOD.  I would do my pull ups, push ups and it would feel like 5 seconds passed and then I was squatting AGAIN!  Way to many squats. 

I took off after the WOD and headed to work.  I will be home early enough to hit some strength and a WOD so I am hoping for some fun.....and hopefully get out of work in time. 

NU

Core is SHOT

Well as with yesterday I do not have much time to anything except in the afternoon......and I am planning some nice interval sprints potentially 200's and a good WOD.  But, boy oh boy is my core shot!!!  Lower back from the deads which I RUSHED through and got to my 435 x 5 in 10-15 minutes and then my abs from the GHD sit ups.  Those things knock you out especially when you do them in a 15 min AMRAP.  And I am now beginning to feel the results from the squats as well.  Since I was unable to finish all my sets I will not be in as bad of shape as I could have been......that is unfortunate because I missed out on getting a little better.  Not the less.....my core is SHOT.....and I NEED to keep working GHD sit ups.  They are a weakness of mine.

When I got home me and the Babes (Jada) went on a run around Trinity School which is probably just under 3 miles:

Trinity Run

My time
20:12

She loved it and then once she went to bed it was time to get it......well not to much, my body is wrecked and I want to be in decent form at the competition this Saturday.....so:

5 Rds
10 burpees
10 KBS 2 Pood

My time
4:19

My hands were really sweaty so I yelled to the wife to give me a towel.  She did and it helped.......then the aftermath. My upper back is on FIRE!  Feels great.  Calling it a day.  Light but you need these every once in awhile.  I hope I feel better tomorrow so I can hit a good WOD.

On a side note.  Again Faster is about to start their Beat the Team Competition.  It is going to be 8 WODs and the winner gets to be sponsored by them.  Pretty sweet and I like the concept.  Get Better!!!!

NU

10 Day Challenge....lets start small

Starting tomorrow I am putting my self on a 10 day challenge...a nutrition Challenge.  I eat very clean but since the Games I have noticed I "cheat" more often....making me feel "bad" more often.  Today topped it off.  Currently I am paying the price.  I took the day off and was going to go for a run on lunch....until I decided I would rather run with Jada after work.  So.....I went to the store and there....on center stage....a huge display of donuts.  Not a real weakness of mine....but I thought, ill check out what they have.  I have not had a donut in a long time.  And then....I noticed my mind thinking which to buy....and mind this was not 1 donut but a 15oz box of donuts.  Any type of donut you wanted and they had it.  So...I went with chocolate glaze devil donuts.  The name speaks for itself.  I then sat down and ate my donuts.....NOOOO...not all of them but about 12oz worth.  Feeling guilty I realized I cant bring these into work.  A) no one would believe i bought these B) no one would believe I ate them C) they would wonder why I only left 5 donuts out of about 25 or so donut holes.  So, lets say they do not know I bought them. 

This brings me to my challenge.  I have been cheating here and there with mainly grains and little candies at work.  Not to bad but enough to effect me.....so I will start back with some baby steps and it may turn into something more.  I still eat very clean but with to much cheating going on.  It will be a 10 day challenge to only eat clean Paleo.  Once the 10 days is up I will have a cheat and then prolong the challenge or wait again, but I need to get back in a better habit of saying "NO!"  I pride myself in my Will power but lately I seem to give in.  I work well with challenges and see this being a good way to start.  Tomorrow will be the day I begin.  I feel this is a good time as well because the Life as RX Tour is this weekend and I have a good training day coming up tomorrow.  I will take Jada on a LLOOOONNNNGG Run today to burn off some donuts then hit the Challenge.  Anyone is more then welcome to join me unless you feel comfortable with where you are.....in that case congrats, I am not!  I will use this to get better!

NU

Busy Morning, NO WODS though!

First, my burpees from last night HURT!

50 Burpees
1:43

Last night I got home to an empty house wondering where my family was.....after 15 minutes of phone calls I found out we were having company and they would be arriving within 15 minutes.  New plans I told myself no time for a WOD and I did not want to look like an idiot or be stressed when they were over....I get irritable if I do not work out when I want to.....so I started my watch and did 50 burpees.  AND....they hurt, like normal.  Tonights burpees:

50 Burpees
1:33

We hung out and then I found out I had to take my daughter and sister in law (who is only 9) to my mother in laws house in the morning because my wife was heading to Michigan to go on a wine tasting early in the morn.  So I was busy getting them all ready and then myself ready to get to work on time.  I dropped them off and on the car ride home was pondering WODs.  I am actually still deciding what to write on this post, knowing that I have to do what is on paper.......here we go:

5 Rds
1 Min Max rep Power Clean 135#
-1 Min Rest-
1 Min Max rep OHS 135#
-1 Min Rest-

My scores
PC: 21-17-16-15-15
OHS: 15-19-18-17-18

You need to complete at least 3 reps unbroken for the reps to count.  I need to complete a minimum of 15 reps per Rd....If I do not get 15 reps total there is a 500 M Row per Rd that I do not complete 15 reps.  I am excited to do this and we will see how it pans out.

I had not penalties.  Having the 3 rep minimum made you have to go at a certain amount of time on the clock in order to get the amount of reps needed.  The was a good change of pace.  Then came something horrible:

50 burpees
1:33

Felt good and went at a consistant pace tonight

NU

FRAN and Some Good Competition

This morning was a good training session with Doug.  We got started with some strength and then I finally got the nerve to try FRAN again....and it brought back memories.  We warmed p with heavy Thrusters:

1 Rep Thruster
205 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1 (FAILED)

This did not feel that heavy but my shoulder and upper chest were toast and the lock out was the toughest part.  I am feeling I may be able to get 275 not which would be a big jump since Regionals where i did 245.  Next was the my lady friend:

FRAN
21-15-9
Thrusters 95#
Pull ups

My time
2:22

I taped this and I was feeling good but at the end of my 15's I could feel my forearms giving out (same feeling from when I fell)  when i jumped up for my 9's I decided to play it safe and not push through the forearm fatigued and dropped after 4, the did 3, and finally 2.  I was on pace to beat my 2:10.....and am happy for that....but for the first time since the break I wanted to just finish!

Next I came up with something on the fly....and it blew out my posterior chain:

1-2-3-4-5-6-7-8-9-10
Deadlift 275#
KBS 2 Pood

My time
9:51

It was hard to decide what to do since my hands were shredded from yesterdays weighted pull ups and FRAN (Doug PR's by 5 sec which was awesome....he can get sub 3 easy).  I really took my time on this WOD because my hands were so tender.  I was able to go unbroken on the deads until the 9's where I broke 5-4.  We then ended with a WOD from Bryn that Doug would give me a good push at:

For Time
50 DU's
10 HSPU
40 DU's
8 HSPU
30 DU's
6 HSPU
20 DU's
4 HSPU
10 DU's
2 HSPU

My time
2:20

He would have been right with me except he tripped on his doubles right after we started.  Still nice to know if I missed he would catch me.  Good quick WOD.

Hill Sprints

Here is my sprint hill at the park.  It has a steep side and then a long side.  I went out today and ran about 1 mile to warm up and then ran sprints on the steep side (where the arrows are).  I am standing far away but to give a perspective on the size of the hill I circled a truck next to the hill. 

Hill Sprints
10 Sprints
walk down

As soon as I reached the bottom I sprinted back up so the rest was short.  It was nice to be outside especially since the weather is perfect to run in....and who knows how long this will last with winter around the corner!

NU

Fatigued and EMOTM back Squats

Here is the VIDEO from a few days ago when i did 305# CLEAN & JERK.  Ugly but it counts.

Today I felt good when I woke up....but not when I started another shoulder dominant WOD.  I am not sore but it made everything feel like I was heavier and weaker the way my shoulders felt.  I did another WOD from Brian:

9-7-5
Wall Climbs
Clean & Jerk 185#

My time
7:12

He told me to shoot for sub 6.....did not happen, and the clean and jerk felt like 225!  Not what I was expecting....couple that with wall climbs and you are not enjoying life in the moment.  It was a great WOD though and really exposed me again.  After this I did some Back Squats:

EMOTM as long as possible
Back Squat 225# x 7

My score
11 Rds + 4 Back Squats

This started to get real heavy and in minute 12 I dropped the bar off my back and did not want to pick it up.  I liked this,  a mental fight.  You have between :35 - :40 rest to think about how bad the next set will be.  I am not sure what I have planned for later.  It may involve a 2 Pood KB and some burpees....YAY BURPEES!!!  Getting better everyday.

NU

WODs that Break You Down

Today was a good day of training and a good day overall. My wife got a new job and I felt horrible during a few WODs, which is a good thing, I need to be broken down every once in awhile. I started with heavy push press:

3 rep push press
225 x 3
235 x 3
245 x 3
250 x 1 (failed 2nd rep)

Then I did a WOD sent to me from Brian Yoak:

The Break Me Down WOD
15 squat clean to thruster 155#
9 MU
30 GHD sit ups
12 Sq thruster
12 MU
30 GHD
9 Sq Thruster
15 MU
30 GHD

My time
21:06

I felt like I was moving at a snails pace and it showed, which I already know, that I need to work on high rep MU and GHD. I went home and did my 50 burpees:

50 burpees
1:43

This was slow as well. I could feel the fatigue in my legs. I came back to the Box to do another thing Brian recommended:

1 rep Max weighted pull up

My weight
110
120 (FAILED)

Since I was at the Box....why not another WOD. This isonethat has been on my radar for awhile but have never fit it in until today.

Main Site
4 Rds
400 M run
15 Thrusters
15 pull ups

My time
11:19

I broke my thrusters 10-5 in the last 2 Rds, unbroken on the pull ups, and my last 2 runs were SLOW. I could have used a push on this one. Having someone there to go against would have had the feeling of quiting leave my mind. Main site has a way of getting WODs to sneak up on you. Love it!!!!

NU

M

Rest Day

"The man who makes a success of an important venture never wails for the crowd. He strikes out for himself. It takes nerve, it takes a great lot of grit; but the man that succeeds has both. Anyone can fail. The public admires the man who has enough confidence in himself to take a chance. These chances are the main things after all. The man who tries to succeed must expect to be criticized. Nothing important was ever done but the greater number consulted previously doubted the possibility. Success is the accomplishment of that which most people think can't be done."

-C. V. White

You Challenge WOD

I started the day by sleeping in!  Always nice to do that...this seems to be more of the usual now.  I am trying to get my sleep before I start cranking on the training to build up for Regionals and waking up really early.  I went to the Box with Chels and started with this weeks You Challenge WOD:

3 Rds
5 MU's
10 Deadlift 315#
50 M Burpee Broad Jump

My time
8:08

The deadlifts were the worst part on Rds 2 and 3.  I flew through the burpees on Rd 3 to just get done with it.  Plus knowing the time to beat is 8:29 helps you go faster at the end.  This was a good WOD but I wanted to go unbroken on the deads but I had to break up the last 2 sets.  After this I did Clean and Jerks:

1 Rep Max Clean & Jerk
305#

I did this with a power clean.  I actually jerked it 3 times because I failed the first 2 time but was able to catch it in the rack and finish the lift.  I was excited to say the least.  I taped it but am not able to get it off my phone until I get home to my computer. I plan to take the rest of the day off and count the burpee broad jumps as my burpees.  Yesterday it took me 1:39 to do my 50 burpees.

NU

Ann Arbor Comp Triplet and lots of Squats

I wanted to hit a body weight heavy met con today.  So I pulled out a WOD from Ann Arbor at a Comp Doug Chapman held.  I was able to go into work late today so I slept in and was able to get to the Box. I started with the Met con:

12 Min AMRAP
9 T2B
15 Hand Release Push ups
21 Air Squats

My score
9 Rds + 1 Push up

When I did this at the comp it was after a lot of deadlifting and I got 9 Rds + 5 T2b.  So I bested it by 6 reps.  I went unbroken on the T2B.....the push ups were the worst part as high rep push ups are in most WODs....and the air squats were easy it was just a matter of how fast I could move.  After the WOD I did a Main Site WOD from a week or so ago with Chels:

OHS Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
\
My weights
OHS: 265-285-295(PR)-305(F)-305(F)-305(F)
FS: 305-315-325-335-345-355(F)
BS: 355-365-355-355-355

I really wanted the 305 Overhead squat and stood up with it on the 2nd attempt but did not hold ot steady and it dropped so I could not count the rep.....plus I taped it and you could tell I was loosing it at the top.  The Front Squat I was hoping for a PR which is currently 345, but that did not happen.  I only stood about 6 inches before dumping it.  I had my usual problem with Back Squatting......no spotter.  After I hit 365 I just did not feel safe going up in weight without a spotter so i went with 355 and hit the reps pretty quickly between each other.  This took awhile so we went home and I got ready for work. 

At lunch I went out to the park and did another Main Site WOD:

5 Rds
35 DU's
200 M Run

My time
5:46

I did this on the edge of a parking lot and then ran in the grass down and back after walking out 100M.  Not sure how accurate it was.  after seeing the time of 4:30 on Main Site I assumed sub 5.  I think i ran to far or that guy is FAAASSSTT!  Either way it was a good WOD.  I plan to hit my burpees tonight and then call it a night.  Good day, Back is tightening up now from yesterday and all the squats.  Love when you get sore in places that you haven't been sore in for a long time.  All in getting better!

NU

Post Work Burn

I had a plan....as as many people know plans change.  I had an idea to do a few quick burners with 1 minute rest between Rds......no way I said.  I rested longer between Rds. I started in the garage with:

30 Squat Snatches 135#

My time
2:45

I want to do better in this.  I taped all the WODs today.

8 Minute Rest......Next:

Grace (used 135#)

My time
2:07

This was pretty agonizing after the Squat Cleans:

I took another 8 Minute Rest and hit my 50 burpees couples with Box jumps:

5 Rds
10 Burpees
10 Box Jumps 30'

My time
5:37

My legs were shaky at this point and I was moving pretty slow.  I felt like these were a few good WODs to end a good night.  Tomorrow I do not work until 1 PM so I plan to get some good solid work in before hand.  Get better, that is what I always say!

NU

CrossFit on ESPN2

Who would have thunk it....CrossFit on ESPN.....does this mean CrossFit is a sport.  Some may say yes and as always people may just say we are fast exercisers.  i am fine with both, as long as I, someday can be the "fastest exerciser' and have it shown on ESPN!  I had to work all day yesterday (open-close) so I was not able to watch the games on TV as they happened.....but I had a wife updating me.  

My wife:

"They just SHOWED YOU....CRRRAAZZZYY!!!!"

"NIIIICCCCKKKKK......they had a black and white shot of you!!!!!"

"NIIICCCCKKKKK......there showing you on the rope"

"NIIICCCCKKKKK.....you are on ESPN!!!!"

"NIIICCCCKKKK.....this is crazy...your on ESPN!!"

These were on each commercial break...with a, "WOOWWW....they just had a ROGUE commercial and it was LEGIT!!!!".....Then she would say...."back on gotta go...click"   Needless to say she was enjoying it and I loved the enthusiasm.  When I got home I got the recap and watched it with her again.  It was pretty cool to see it on TV and know that this is only a small step the the direction CrossFit is headed. 

I have heard people say that this is not what CrossFit is and that it needs to stay Grassroots.....personally CrossFit is not something owned by a few individuals who feel they are the only ones aloud to be obsessed with this sport.  I feel the more people that can hear about it the better, because we are only helping them in taking control of their lives....which many people are in need of getting back.  i want CrossFit to reach as many people as possible and enable them to see the things we all fell in love with when it comes to CrossFit.  I am excited for the future and the people we will impact because of the Community!

To the training.  I took off yesterday and had a busy morning today where I could not fit a met-con in.  I did get to deadlift though:

5 Rep Deadlift
415 x 5

Next week is 425#.  This did not feel that bad even though I rushed it with only about 15 minutes to get it in.  After this I was off to work.   And then at lunch:

1 mile Run
1 min Rest
6 - 100M Sprints (under :14 each)

I ran back to the car trying to find a spot to do 50 burpees......it seemed everyone was out, and I don't normally get embarrassed.....but I decided to wait until I was home to do them for the sake of a crowd.  tonight I have  a lot planned and hope to get some good work in....burpees with a couple quick burners!  I love those.....getting better everyday!

NU

Rope Climbs PR

I wanted to start with saying the bike ride with Jada was AWESOME!  She loves it when we go on rides....and with her sitting there next to her Dolli is just adorable.  As for today, it was busy, but with nothing really fancy.  I taught the class and then did a WOD with Karen afterwards:

3 Rds
2 minutes to complete
25 ft sled drag (3  45# plates)
5 tire flips
25 ft sled drag
Max toes to bar with time remaining
-2 MIN REST-

Toes 2 bar score
16-13-15

i had to quit on the first 2 Rds early to lower the weight on the sled.  The first 2 Rds were unbroken and then I helped with between 15-10 sec left on the clock.  A good warm up.  Next:

Back Squat 315#
EMOTM 10 Minutes

The squats got easier until the last Rd.  This was a good weight for me to be using.  I need to start going heavier.....lets just say there are A LOT of things I need to be doing, trying to find time.  Next I did something without time....mainly because I forgot to check when I got done.  But I went at about 75% on on it:

4 Rds
250 M Row
4 Clean & Jerks 155#

My pull was lacking and I had to drop all the reps.  Not what I was wanting but it felt good to row some.  I went at about a 1:45 pace the whole time.  Chels came to the Box early so I let her do this WOD then I did.  It was a Main Site WOD from awhile ago:

Tabata Bottom to Bottom Squats
Run 1 Mile

My tabata score
16-16-14-14-14-14-14-14
Mile time
6:52

I was not happy with my mile time.....the first 800 felt like a 10 mile pace, on the back half I was able to pick it up.  I was hoping for sub 6:30 with all the legs I did....did not happen. Last thing I did at the gym:

10 Rope Climbs

My time
2:50 (PR)

Then when I got home:

50 Burpees
1:40

Burpees were normal.....horrible and the last 15 I really slowed down.  My biceps are hurting right now and it showed on my push ups.  It was pretty ugly.  I may do something tonight....have not decided for sure.  It was a pretty light day as far as intensity and length.  We will see!!

NU

Lots of Deads

Went to the Box today and decided to go with the class since they were doing the Open WOD 1. But first we started with some Snatches:

2 Rep Max Snatch in 15 Min
205 x 2
215 x 2
225 x 1 (FAILED 2) 

225 felt really light but when I came back up on rep 2 my left arm gave out when I tried to stand,  I was upset.....but happy at the same time for it to feel so light.  Next came the WOD:

10 Min AMRAP
30 DU's
15 Power Snatch 75#

My score
7 or 8 Rds + 10 DU's

I am upset because at the end I started to try to go faster and lost track of where I was at for my Rds.  I felt like I was going at a decent pace, but I cannot remember what I had.  So, I am saying 7 Rds but knowing it could be 8.  This means I have to do this again soon and have video or a judge.  I wanted to get some more work in before leaving but we had errands to run......so when I got home:

5 Rds
15 Deadlifts 225#
10 Burpees

My time
8:36

This one was horrible.....and when I looked at it on paper I thought it would be horrible.  If it looks bad on paper you have to do it.  I was breaking my deads up a lot at the end and that made me want to work on higher rep deadlift WODs. 

I am hoping to get a nice bike ride in with Jada....nothing crazy but a nice 30-45 min ride to take her around Notre Dame.  Then I wil hit my Burpees.  Sometimes if I do a WOD with 50 burpees I will count it....but since I just started the 50 days I am doing the 50 separate tonight.

Is anyone going to take on the 50 day challenge?

Get better!

NU

50 Burpees for 50 Days....Again

Today I decided to start my 50 burpees for 50 days again. I do not know why I put myself through this pain.....all in the name of fitness. I started the day COMPLETELY wrecked from Fridat.....STILL! So I wanted to take it easy so I could have some really good training on Monday and Tuesday:

Dirty dozen (as I call it)
25 walking lunge
20 pull ups
50 box jumps 20'
20 DU's
25 Ring dips
20 k2e
30 KBS 2 Pood
30 sit ups
20 hang squat clean 35# db
25 back ext
30 wall balls
3 rope climbs 15 ft

My time
10:29

I have done this 2 other times but need to look up my times. I felt slow on some movements based on soreness.....so I feel I could cut quite a bit of time off fresh......to bad most are rarely fresh for a WOD. Then that night I started the terrible 50:

50 burpees
1:36

I was able to maintain a good pace but the feeling after sucks!! I cannot breath and I try to do everything I can to catch my breath with nothing working. Some of the worst few minutes imaginable when it comes to a WOD.

NU

A Busy Few Days

I have had a busy few days with some good training throughout.  Unfortunately I am unable to use my phone meaning unable to post from my phone so I had to wait to get to a computer.  On Thursday I had a short day of training:

Thursday

10 Rope Climbs for time

My time
3:09 (PR)

Max pull ups
40

Max T2B
29

That night:

Deadlift 5 Rep
405 x 5
405 x 5
405 x 3

Worked up to 405#.  Next week 415 x 5.  This felt light and I am wondering how high I will be able to go until I fail.  We will see in the coming weeks.
Yesterday we traveled down to Indy and i was able to get some good training in:

15 min AMRAP
5 MU's
15 GHD

My score
7 Rds + 1 MU

This was a WOD I heard Mikko talk about on a video so I had to try.  Next I snatched:

1 Rep Snatch
205 x 1
215 x 1
225 x 1 (FAILED)
235 x 1 (FAILED)

I failed a few times at 225# and figured why not move up to 235# and see what happens,  Well.....I failed 2 times at that weight.  The next WOD was when a Doug Schultz came into the box and did a WOD with me:

"COE"
10 Rds
10 Thrusters 95#
10 Ring push ups

My time
10:25

I was really surprised by Doug.  he had gotten much better at CrossFit and it was good to have a push from him.  Helped me maintain my pace.  Makes me wish I had a partner to train with more.  After the WOD we did heavy Front Squats:

Front Squat 3 Rep
275 x 3
295 x 3
305 x 3

The 305 felt heavy after the thrusters.  The day ended there and then this morning I woke up at my brothers house and did:

Tabata Sprints
12% Incline
8 MPH

It has been awhile since I have done these and wanted to get a feeling for where I was instead of jumping into a real fast speed.  Do not get me wrong.....This hurt!  Yesterday was a great day of training after a busy day at work with little time on Thursday.  Today I have a wedding so I will not get much in either but with a few days off from work I see some good training in my future.  I am very excited to get better!

NU

Band Sprints HURT

I normally train alone....but I know the benefit of band sprints....(training alone does not allow me to do these very often because I need a partner to give resistance on the band).  The benefit being they HURT and they leave you SORE.  Since I was able to go into the Box last night I joined in on the 4:15 class.  The WOD was a good one:

9-6-3
Push Jerk 185# (SCALED Up to 225#)
Band sprint forwards 20 M
Dead Hang Pull ups
Band Sprint Backwards 20M

My time
5:25

I could barely walk afterwards.  The band sprints MADE this WOD, and the Push Jerks were scary when you felt like you had no legs under you.  Afterwards I did:

2 Rds
Max Pull ups

My scores
44-40

I did not know why but I dropped at 44 in a good rhythm.  On the 2nd Rd I stopped and then dropped.  I feel that my pull ups are getting better again.  It is weird, I have done them less but feel better at them. Maybe it is that I am allowing myself to recover.....I am not sure but I accept it. 

This morning I stayed in bed and then did a Main Site WOD from last week in my basement.  Not happy with what I got, but I know there is plenty of room for improvement:

15-12-9-6-3
Power Clean 135#
Bar-facing burpees

My time
5:32

My hamstrings were on fire when I was doing my cleans.  I think that has a lot to do with yesterday.....on FIRE!  I dropped after 4 cleans in my 12's.  I shook my head.  My lungs were on fire and the bar was hard to pick up.  This is a good measuring stick.  This is a quick burner that is tough to go unbroken quickly.  I will be throwing this or things similar into my training.

After a 10 Min rest I had heavy front squats on the agenda, unfortunately I did not make it to the gym because of the amount of time I had this morning.  I am unable to do HEAVY front squats because I do not have squat racks.....so.....I did the next best thing:

Tabata Front Squats 165# from the ground

My score
8-8-6-6-5-5-5-5

This was heavy in the sets of 5 and picking up the bar was a CHORE.  Enjoyed this though.  I do not do tabatas enough.....and know why.....they hurt.

I had a good morning and plan to get in a good run at lunch today.  Hopefully the weather stays perfect because it is awesome running weather!!!

NU

Open WOD 11.3

I went to the box this morning before work....because I basically work everyday.....even holidays!!  I wanted to get 305# clean and Jerk so I started with that.  I wanted to get it on tape this time before Friday when I was going to originally do it, but I was impatient.  So here it went:

Clean & Jerk
265# x 1
285# x 1
295# x 1
305# x 1 (FAILED)
305# x 1 (FAILED)
305# x 1 (FAILED)
305# x 1 (FAILED)
305# x 1 (FAILED)
305# x 1 (FAILED)

As you may have noticed I failed a FEW times.  I wanted to power clean it, and had it at my chest every time but was not able to hold it.  Very frustrating which is why I tried so many times.  I have the videos but will not post them unless asked.  EMBARRASSING!!  Oh well.....we move on:

5 Min AMRAP
165# Clean and Jerk

My score
35
(70 in the open)

The bar felt very light but after 15 I slowed way down.  My goal is 45 in a few months and I think it is doable if I can get 10 more......that is a lot......so I need a lot of work.  After this I had to run home, shower and run off to work. 

We are going to a party tonight so I cannot train at all, which is a common theme with my schedule.  I try to get in what I can when I can.  Recently I have really liked my sleep a lot and have not wanted to wake up early to get guaranteed work in.  I need it and keep looking at it as positive as possible and not that I have 0 motivation to wake up.  I know the time will come when I am up EARLY soon enough for training.  For now I am enjoying the sleep.

I worked Open - Close yesterday so I did NOTHING.....sucks I know.....still need to get better though.

NU

31 Heroes WOD

Selfish: devoted to or caring only for oneself; concerned primarily with one's own interests, benefits, welfare, etc., regardless of others.


it is hard to not be selfish. We want the best for ourselves....in life, career, socially, interpersonally, etc.... Most people are in many ways very selfish. I am on the list...but....I try to not be as much as possible. Today was a day to be as selfless as possible. This is possible by starting the day off with a WOD devoted to people who are selfless.

Selfless: having little or no concern for oneself, especially with regard to fame, position, money, etc.; unselfish.

It is hard to be selfless...and being selfless is what many men and women do who step out in uniform for this country. And for some they pay the ultimate price to help allow ME to be selfish by protecting the things that allow me to be that way.

The 31 Heroes WOD will be done by many people tomorrow as a tribute to those serving and those who lost their lives serving. My schedule did not permit me to be involved in this WOD tomorrow so I decided to do it on my own. It was meant to be a partner WOD but I did it as an AMRAP:

31 Heroes
31 Min AMRAP
8 Thrusters 155#
6 Rope Climbs 15 ft
11 Box Jumps 30'
400 M run w/ 45# Sand Bag

My score
4 Rds

This was slow and brutal. The rope climbs took a long time and I stared a the rope a lot. I started my last run at just over 2 minutes and had a goal of making it back before the time. All I kept thinking about was why I was doing this.....hard to put into words what this meant in the moment.....but I came flying in the door at the buzzer! It felt great! This WOD was a perfect dedication WOD!

Thank you to all who have served, are serving, and will serve!

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