Thrusters

AMRAP thrusters @ 135# in 5 min

30

tire drags

no workout, but worked my ass off

good news. I moved my pull up rack to the new place. it is going to be welded back together tomorrow morning. I also got and additional 6 feet of space in width. That is a huge amount of space to me!

I am looking forward to getting my place the way I want it.

'Randy'

75 power snatches @ 75#: 8:29

I used the hook grip for each of these...and now they hurt. Haha. I like snatches again. This weekend at the cert helped a lot. It is funny that everything that they taught about the snatch, Dominik already told me..but I just didn't do it! For some reason now I finally got it.

Also funny, how when telling my clients to do something, I tell them exactly how it should be done. I repeat and repeat again in several ways to get the desired result..ie. heels down on the high pull. Once they finally get the heels down, it feels right to them and they understand! Sometimes it just takes long for it to 'click'. Mentally it feels better in the beginning to pull with the heels up because they think that it is stronger, but then after repeated cues, the heels go down then, oooohhhhh!

It was the same phenomenon with me and the snatch.. don't pull too early, be patient, stay on the heels, etc.

I am going to work some snatch progressions and work my snatch up. I think a reasonable goal is 125# by then end of the month. Not going to go too fast to get there. Really want to avoid getting hurt (like last time!)

AMRAP squat and push press

12 minutes amrap of 75% body weight back squats (120#): 85 reps
rest exactly 4 minutes
12 minutes amrap of 50% body weight push press (80#): 100 reps

I thought it was pretty tough. Could have worked harder to forced myself to take certain rest periods instead of just randomly. Ah well..variance.

Today I turned in my application for becoming a CrossFit affiliate. I have to wait some time, possibly two weeks before I hear anything back. I am pretty pumped about it all. It is definitely the direction I want to go. Hopefully I do not get too overwhelmed by the move, the build up, and affiliation.

Crossfit cert

Did Fran at the crossfit certification: 5:00
a pr for me. I felt I could have done better. The mind is weak. It helped being around a bunch of motivated people of course... Having chris spealler and Graham the fittest people on the planet telling you to push harder. It was definitly cool being around them and talking with them.

Tabata mash-up

4 rounds with 90s rest @ 115# of:
(1) SHP
(1) PP
(1) PJ
(1) SHP
(1) PP
(1) PJ

tabata mash-up
burpees
95# single arm DL (alternating)
70# KB Russian swing

189 reps

Balance Board

Today I made a balance board. It is a little lopsided. I chose not to put the stops in. I may later put them in. I had the saw, the plywood and the thought to make some...so I did it. I hope to get better. I suck at at.

No Whining

5 attempts for max reps OHS: m-95#, w-65#
single arm tire drags

I only did three.

21-23-13
Tired. Monday, Tuesday, the Saturday/Sunday bachelor party, the Sunday kayaking adventure lack of sleep in the last two nights left me exhausted.

Leg stuff

After OAth warm-up.
Front Squat
10 @ 95
6 @ 135
4 @ 155
1 @ 185
3 @ 185
1 @ 205
3 @ 205

8 minutes of light running.

then..

3 rounds of:
10 reps at 70% of 1RM Front squat (145#)I went a light.
.25 mile run

10:25

"Angie"

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

19:19

Me wod and Grace

With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:

pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)

Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56


Grace @ 135#

6:00

Random squat things
225 singles. In the past I have done 3 x 10 @ 225#. Whoa I lost it.

several C and J @ 135.

Bulgarian split squats:
5x5 each leg
1) 70# kb
2+3) 65# barbell back
4+5) 65# barbell front

21-15-9
Ring Dips
Pull-ups

2:49! I achieved my goal of under 3 min!

"Cindy"

21 rounds?
What a bitch to count. I need to video everything. Cindy is so hard to count.

OHS
5 @ 65
5 @ 65
5 @ 75
5 @ 75
5 @ 85
10 @ 85

"DT" @ 115#
5 rounds for time:

12 DL
9 Hang Power Cleans
6 Push Jerks

10:00

I have been sitting at my desk too long in comparison to standing around in Bally's or on the pool deck at the naval base so my posture is starting to feel like crap again. Really have to make a conscious effort to be in good posture all the time. I even tell my clients to be thinking of of it often. I don't want to be this hypocrite and be Quasimodo. Although he is quite jacked. hah. So I did some OHS to strengthen my posture and general strength. It feels good. I am looking forward to start to go heavy.

CF as prescribed

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

3 rounds + 1 DL

This was pretty bad. I estimated I would only complete three and that is all i did. Each exercise was tough: the DL's heavy, muscle ups-sweaty and just hard, and the squat cleans were exhausting.

Next time I have to string more DL's together and stop thinking so much when it comes to the squat cleans...also use some chalk for the MU's.

slow hot run today. 3.5 miles

Clean and Jerk
4 @ 95
155 Push jerk
165 Split
175 Split
185 Split

The run took a bit out of me, granted it was 5 hour earlier in the day.

50# each hand farmers walk (short barbell) .25 mile -12:14

posterior chain and snatch skill work

3 full body rollouts
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#

Run day

Today I started reading "In Defense of Food-an eaters manifesto" by Michael Pollan.

He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.

More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.

More on this later...


I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.