Rest day

No training.

Daily report

• Body: Incredibly sore.
• Sleep: Very little.
• Nutrition: Nothing.
• Notes: Sick all day. Vomiting, fever, stomach pains.. the whole nine yards. My urine is quite dark which makes me think it might be rhabdo, but I'm not sure. In any case, this sucks. Probably wont be training for a few days.
• Cool link of the day: The Inanity of Overeating by Gary Taubes

Rest day

No training

Daily report

• Body: Most sore I have been in a long time.
• Sleep: Good.
• Nutrition: Very good.
• Notes: Was thinking about doing J.T. today at the box, but given that every trip up or down the stairs is a mini WOD and the immense difficulty of squatting to sit in a chair.. I will take some much needed rest today.
• Cool link of the day: I've been doing these for the past couple of weeks. These cognition tests from Cambridge Brain Sciences analyze different patterns of one's thinking. I really enjoy the grammatical reasoning test.

Squats.

18:00

Warmup:
Row 2000 m (Easy pace :00-:45 Sprint :45-:00)
Row 500 m (1:45)
PVC drills (OHS, Sampson stretch)

1-2-3-4-5-6-7-8-9-10
Front squats (225#)
Back squats (225#)
For time: 36:46

Daily report:

• Body: Legs were fine before this one, now completely disabled.
• Sleep: Good.
• Nutrition: Could have been better. Not bad.
• Notes: Good warm-up with the rowing. Definitely good to go into this one warm, but not fatigued. Felt like my time was much better having done this one before. Felt strong on the back squats, front squats were killer. Need to work on keeping my knees out and spreading the floor with my feet. Overall, good workout... not exhausting but as stated above, completely disabling. Very, very difficult up and down stairs. Difficult to walk. Will be interesting tomorrow morning.
• Cool link of the day: "A Big, Fat, Stupid Nation" by Justin Stoneman is one of the best articles I have ever read on the American diet. A very compelling and informative read. The amount control the food industry has on this country and our government many do not realize. I'm not giving up hope just yet, though. We'll figure it out someday.

Swimming

13:00

Warmup (Arm circles, Leg swings, 600 yrd swim)

From Crossfit Endurance:

Cover as much distance as possible
Swim: 20 minutes

1250 yards

Daily report

• Body: Sore. Especially lats.
• Sleep: Good.
• Nutrition: Good.
• Notes: Good to be back in the pool. Set a pretty good benchmark for this workout. Will try to complete again before back to school; 1500 in 20 min is within reach.
•  Cool link of the day: A great snatch by Willy Moser, who is only 12 years old. Will be crazy to see what he's putting up in a few years.

Power snatch, Ring dips

18:00

Warmup:

Row 500m

3 rounds
20 Double unders
1 Rope assent (15')

20 Box-jumps
50 Jumping Jacks
20 Push-ups
50 Mountain Climbers


21-15-9

Power snatch (115#)
Ring dips

For time: 9:04

Daily report

• Body: Rested. Underestimated the power of a couple of rest days.
• Sleep: Didn't sleep too well last night. Weird though, was still well rested today.
• Nutrition: 26 hour fast. Some junk before bed. Ready to get this honed down for good.
• Coaching notes: Really focusing on pulling under the 'third pull' of my Snatch form. Right now, my weakest link. Will snatch 200+ when I start pulling under the bar aggressively.
• Notes: Solid WOD. Should have been sub-9. Would have been if all snatch sets were unbroken. I broke with 5 reps left in second round. Ring dips were okay, need to start warming up with these.
• Cool link of the day: Denis Minin of Ukraine shows off a few incredible feats of strength. Wow

More rest

Nothing really to report. Diet hasn't been the best. Hate to procrastinate, but putting off training until I get back into town.

100 Most Beautiful Words in the English Language

Merry Christmas

150 Burpees
~16 minutes (no watch)

Daily report

• Body: Little sore in lower back.
• Sleep: 10 hours
• Nutrition: Holidays :(
• Notes: Felt a little groggy this morning, felt like I needed something to get moving again.
• Cool link of the day: tbd

Rest

No training.

• Body: Sore.
• Sleep: Lots.
• Nutrition: Meh.
• Notes: Will not break for all of the holidays, hopefully some bodyweight metcon work in the next couple of days. Much needed rest after yesterday, and ice fishing tomorrow.
• Cool link of the day: Here is a good read defining the three elements of good posture.

Jerks, Rowing, Back-squat Thrusters

1800

Warmup (15-12-9 Box jumps, PVC thrusters)

Jerk
1-1-1-1-HS
For loads: 135-185-225-245-255-265(F)

5 rounds:
400 m row
Back-squat thrusters (135#)

For time: 15:39

Daily report:

• Body: A little sore, better than yesterday.
• Sleep: Good.
• Nutrition: Good. Will be a test the rest of the week.
• Coaching notes: Jerks got much slower as the weight piled on. Need to be more aggressive in the drive. 265 is definitely in the wheel-house. I can catch it, but I need to drive it there.
• Notes: One of two people at CFSP to complete this workout Rx'd. 135 was pretty tough. Only broken set was the 4th. Really fell off on the rows; I'd like to make it a goal to get more proficient. I have the form, I just need to be able to keep it for more than 1000 meters.
• Cool link of the day: Going to try to incorporate some of these winter strategies. I like #4: Removal of All Sugars. It's tough, but in this season sticking to it really makes the difference in one's health.

Hang power cleans, Clapping push-ups

Warm-up: 500 m row, 25 Granny tosses with partner (20#)

21-15-9

Hang Power clean (155#)
Clapping push-ups

For time: 5:39

Squat: 1-1-1-1-HS

For loads: 185-225-275-315-325-335-345

Daily report

• Body: Sore. Didn't drink enough water yesterday.
• Sleep: Good. Well rested.
• Nutrition: So-so. The holidays are getting the best of me.
• Notes: Good time on the WOD. Flew through the hang power cleans, all sets were unbroken. All sets of push-ups, however, were broken. Time to beat for the day was 4:10. Long way outta my reach... I need to get better at push-ups.
• Cool link of the day: Your Body is a System by Robb Wolf.

Snatches

Warm-up:
Burgener warm-up

Snatch from hip (BB or PVC)
Snatch from knee (BB or PVC)

Snatch
2-2-2-2-2

For loads: 95 - 115 - 135 - 145 - 145 - 155 x 1 - 155 x 1


95 pound singles x 6

3 rounds of:
5 Push-press (145 pounds)
21 WB Shots

For time: 3:25

Daily report

• Body: Still sore.
• Sleep: 9 hours.
• Nutrition: So-so
• Coaching notes: Not aggressive enough on the third pull of any of the snatches. Didn't feel like I was sticking any of them very well today. Should have stuck with 135 the whole time.
• Notes: Good time on the WOD, could have been faster. Record for the day was 2:59.. I could have beat it. Snatches just weren't coming today.
• Cool link of the day: Why stretching is not a good warm-up.

Rest

No training today

Daily report

• Body: Very sore.
• Sleep: Good
• Nutrition: so-so
• Notes: Hopefully will be ready for tomorrow's wod. Really hurtin from yesterday right now.
• Cool link of the day: Scientist shows link between diet and onset of mental illness.

Burpees, Cleans, Box-jumps

 Warm-up: 4 minutes jump rope

Clean review

5 rounds:

20 Burpees
20 Clean (95 pounds)
20 Box-jumps (24")

For time: 26:14

Daily report

• Body: Tired.
• Sleep: Not very much.
• Nutrition: Fair.
• Notes: This one sucked. Time was acceptable, but very difficult to push through. Burpees were probably the most difficult. Cleans physically could have been completely unbroken... mentally, another story.
• Cool link of the day: Good read on the importance of sleep.

Randy, Front squats

18:00

Warmup (500m row @ 1:30, 15 pushups, 15 box jumps, 15 jumping jacks, 15 mountain climbers)

Snatch review

Randy
75 Power snatch (75 pounds)

For time: 4:39

Front squat
3-3-3-3-3

For loads: 185, 225, 245, 255, 255

Daily report

• Body: Good. Shoulder finally healed.
• Sleep: 9 hours. Well rested.
• Nutrition: Clean. Will try to be more detailed here over break. Possibly weighed/measured proportions and pictures.
• Coaching notes: Power snatch not as comfortable as it should be. Pressed out 10-15 reps on Randy which is not acceptable. Next time focus on finishing the pull and following through with hips, not arms.
• Notes: Randy time was okay, could have easily been 25 seconds faster. Tyler nailed it saying the trick here is to go 75 reps straight though. Maybe not as fast of reps as I did, but if I paced myself through without stepping away this would have been around 4 minutes. Physically, this is not too difficult... mentally, it sucks.
• Cool link of the day: Science of Sport just published their top sports videos of 2010. Some of these videos are incredible. My favorite? Rugby. I have always wondered just how sick the All-blacks are at rugby. Yep, pretty sick.

Shoulder work

17:00

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push perk 5-5-5-5-5

For loads: 155, 185, 205

3 rounds of:
7 Overhead squats @ 95 pounds
7 Burpees  (w/ jump over bar)
28 double unders
For time: 5:22

Daily report

• Body: Good.
• Sleep: 8 hours.
• Nutrition: Good.
• Notes: Good shoulder presses, felt strong on the jerks. Had to power clean every rep to the rack which was a bit training for the push presses. Overall, a strong WOD. Would have done 5 rounds and heavier OHS on the metcon but was being pressed for time.
• Cool link of the day: More evidence in support of fasted training. It baffles me how people buy into the belief that there is some sort of "protein window" where you need whey before and after workouts. There is a compelling body of research showing that fasting after training allows a better hormonal response for recovery.

Rest day

No training today.

Daily report

• Body: Sore.
• Sleep: Good.
• Nutrition: Okay. Made stir fry again.
• Notes: Busy with finals, no time for training. Home tomorrow, hope to get back in the gym.
• Cool link of the day: I've been following this debate on The Economist. Check it out: Does the language we speak shape our thoughts? Personally, I argue that rather than language constricting our ability to express ideas, there is something ineffable about our ability to express ourselves that make it so that we can never say all there is to say about something. Any idea you can think of, there is an infinite number of ways to express it; you can never say all there is. Anyways, there's some fascinating discussion/debate about this in the link above.

Deadlift, GH Situps

21:00

Warmup (Rope climbs, Threw around lacrosse ball, Running)

3 rounds of:
10 Deadlifts
30 GHD situps
For time: 6:59 @ 225 lbs

Daily report

• Body: Sore. Especially in my back. A little sick.
• Sleep: Poor. 6 hours.
• Nutrition: Okay. So it turns out that stir fry last night was about 10 degrees too hot. Today was a little uncomfortable.
• Notes: Just a quick one from the main site today. Not sure if it was my poor diet or the cleans from  yesterday that put me out but I was groggy today. Probably a little of both on top of the stress of finals. No excuses, I'll be back into the swing once I'm home for break. By the way, here are some times and weights to compare my time to:

  Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs. 

  Very, very humbling.

• Cool link of the day: 10 things you didn't know about sound. Very interesting commentary. This one is especially fascinating-- 

  1.) You are a chord. This is obvious from physics, though it's admittedly somewhat metaphorical to call the combined rhythms and vibrations within a human being a chord, which we usually understand to be an aesthetically pleasant audible collection of tones. But "the fundamental characteristic of nature is periodic functioning in frequency, or musical pitch," according to C.T. Eagle. Matter is vibrating energy; therefore, we are a collection of vibrations of many kinds, which can be considered a chord.

  This raises an important question: As our eating gets further from our paleolithic roots, are our bodies thrown off pitch?

Clean & Jerks

16:30

Warmup (jumprope, stretching, handstand push up practice)

Clean & Jerk
135 x 5
185 x 2 x 2
225 x 2 x 2
245 x 2 x 2
255 x 2 (good cleans, failed jerk)

10 - 8 - 8 - 6 reps of the following:
Butterfly pull-ups
KB snatch (1.5 pood)
Pistols i.e. One legged squats (alternating legs)
For time: 10:21

5 rounds:
15 Glute ham sit-ups
25 Back extentions
For time: 10:51

Daily report

• Body: Good. Back a little sore.
• Sleep: A little too much. 10 hours. Lazy morning.
• Nutrition: Good. Made stir fry tonight again. Learned how to dice an onion. I have found a new appreciation for cooking.
• Coaching notes: 245's felt very solid. 255 jerk should have come... breathing really came into play. A big belly of air would have made the lift. Otherwise, first pulls were solid.. set up for good position into triple extension. At 225 there was awkward contact with legs between second and third pull. Fixed this for rest of sets.
• Notes: Lazy during met cons. Was a bit tired after the cleans. Kept good pace, didn't push very hard. Situps/Back extensions were killer. Took one minute break after 3 rounds... hamstrings and lower back were dead.
• Cool link of the day: This guy lives in a 100 square foot home. Check out his shower setup. Intriguing.

Run, Pull, Burp, Squat

19:00

Warmup: 400 meter run

4 rounds:
Carry sandbag 400 meters (60 pounds)
12 Pull-ups
18 Burpees
24 Squats
For time: ~30:00 (no watch today)

5 rounds:
20 KB Swings (2 pood)
rest 90 seconds between sets


Daily report

• Body: All good except lower back. Presumably from squats the other day. Shoulder feels much better. Did not hurt on KB swings.
• Sleep: Good.
• Nutrition: Poor. No caffeine for last two days. Felt pretty groggy.
• Notes: This WOD deserves a name. Not sure what I'd call it, but it was a good one. Wish I had a definite time for it, but I forgot my stop watch. KB swings were easy for first two sets. Last three didn't come easy. All sets unbroken.
• Cool link of the day: R.I.P. Metrodome

Rest day

Rest day

Daily report

• Body: Good except for right shoulder still. If this continues I might have it checked out. And legs are a bit sore from yesterday.
• Sleep: Good. 9 hours.
• Nutrition: Not bad. Some holiday snacks.
• Notes: Much needed rest day. Legs needed it. Can't wait to hit next week hard. Lots of studying today.
• Cool link of the day: Top 10 Highest-Paying Jobs in the U.S.
• Cool quote of the day: "If they can get you asking the wrong questions, they don't have to worry about the answers"
  - Thomas Pynchon

Back squats, Front squats

16:40

Warmup (Arm circles, OH squats, Sampson stretch, sprinter's stretch)

1-2-3-4-5-6-7-8
Back squat (225 pounds)
Front squat (225 pounds)
For time: 23:28

Attempted to start filthy fifty. Body refused.

Daily report

• Body: Still tender in shoulder. Feels better than yesterday, but sore.
• Sleep: Poor. 6 hours.
• Nutrition: Good. Made some bomb chicken stir fry again last night. Added spicy peppers that will definitely make the cut next time as well.
• Notes: This one fit the trend for this week: "coulda been faster." But then again 72 reps with 225 lbs is quite a WOD. I am confident that next time I hit this one it will be sub-20. Back squats came easily, front squats were killer. All back squats unbroken; last three sets of front squats were choppy.
• Cool link of the day: AZO is back. 2010 Showreel. This guy is nuts.

TSA Security Measures Too Gentle

By Drew Breyer

             With complaints about water boarding a few years back and now uproar over airport security it makes me wonder when people will start caring about this country. As far as I am concerned these new security measures are about as harmful as a box full of kittens.

            Not only do I think that the full body scanners are appropriate, I approve of deep, manual exploration if the person makes a scene. In fact, I think they should be even more aggressive than the new standard to these persons, their objection makes me think they have something to hide. And don’t give me that load of crap about harmful radiation. Right when you get past the gates you’ll be headed to the Cinnabon to grab some microwaved bliss anyway, and that has never raised an eyebrow.

            I’ve got news for you folks, if you’re going to fly on a plane, you have forfeited personal rights. For the safety of yourself, and of the other passengers, just go through the nice man’s machine and don’t make a fuss. If the officer wants to jingle your junk, it’s time to get in the holiday spirit.

            I also think that these measures of scanning should be implemented in our campus transportation system. Clearly the danger is imminent, especially with Bennies driven crazy by hot Johnnies wearing Northface and ever-nearing finals. Action must be taken quickly.

            Scanners should be installed at all link bus stops, and those who protest should be forcibly frisked for any materials on their person that might put the safety of Bennies or Johnnies in jeopardy.

Oh, the things they would find! Twice I have witnessed Bennies reading Tommie propaganda, and another time I saw a person pull out a device that had a small dark screen, numbered buttons, and countless command keys, a detonator!

I can’t defend this campus alone; my two hands can only frisk so many would-be terrorists each day. Our campus has a gaping loophole in its security measures, and it is time that Campus Security and Life Safety get their act together.

            This cannot possibly be a complicated issue when taken before the St. John’s and St. Ben’s Senate. After all, there are only two sides to this debate: those in favor of security…and terrorists.

 

Thrusters, Cleans, Front Squats

5:15 PM

Warmup (Arm swings, Leg swings, Sampson, Sprinter's stretch)

3 rounds
4 HSPU
8 Lateral KB swings (2 pood)
16 Double unders
For time 6:00

3 rounds
3 Thrusters
6 Cleans
9 Front squats
For time: 7:57

Daily report

• Body: Right shoulder/back is severely sore. I am a little worried, it might be worse than something I just slept on. Made both WOD's today boarderline painful. Especially KB swings. Rest is good.
• Nutrition: Poor.
• Sleep: Poor.
• Notes: Both of these WODs should be quick. Considered first one still part of warm up but found a rhythm and kept good pace. Second WOD was much slower than I am capable of. Rested between many sets, front squats were very difficult. Today serves as an example of the effects drinking has on performance goals.
• Cool link of the day: According to this study the more SAT (subcutaneous adipose tissue i.e. fat under the skin) one carries, the less responsive one is to resistance training. Interesting.

Running, Pullups Squats

5:00 PM

Warmup (Arm circles, sampson, running drills)

Main site WOD:

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

For time: 21:38

Rope climb x 1

Daily report:

• Body: Neck/back still tight. Can't wait for this to go away. Hands torn up from deadlifts.
• Sleep: Great. 7 hours but very deep and restful.
• Nutrition: Good.
• Notes: Underestimated this WOD. Running was difficult after squats. Still, no reason this is a 7 min/round workout... mentally it was difficult to get on the pullup bar. Tender hands and burning forearms were difficult to fight through. Lots of room for improvement on this one. Cutting unneeded rest before pullups cuts 3 minutes easily. First set of pullups broken 5-10, remainder straight through. Mixed grip. Squats were solid, all sets unbroken. Runs were a moderate pace ~1:22 each.
• Cool link of the day: From Conditioning Research: Fasted training is an idea that pops up a lot among the paleo crowd.  Anyway, in that context I thought this was interesting.....as I read it you recover better if you train fasted.

"training in the fasted state, compared with identical training with ample carbohydrate intake, facilitates post-exercise dephosphorylation of eEF2. This may contribute to rapid re-activation of muscle protein translation following endurance exercise."

Deadlifts, Jerks, Burpees

4:30 PM

Warmup (3 rounds: 10 pullups, 10 ring dips, 45 pound overhead squats, 30 second Sampson stretch hold)

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

For loads: 275, 295, 315, 315, 335, 335,  345 (f), 335, 315, 315


5 rounds:
185 pound power clean + 3 split jerks
7 burpees w/ jump over bar

For time: 9:47



Daily report

• Body: Right lat/rhomboid/neck really sore. Must have slept on it wrong. Very uncomfortable. Otherwise, DOMS is subsiding in calves and rest of body is ship shape.
• Sleep: Poor. Really, really need to get this under control next semester. 7 hours.
• Nutrition: Good.
• Notes: Should have planned better for deadlifts. Was trying to hit 365, but that was out of reach considering 60 seconds of rest. These added up really quick... 345 seems much heavier after 6 difficult sets and only 5 minutes of rest. Usually for a max double I would rest 3 minutes or between sets. At the very least I learned from it, next time will be smoother. Metcon felt strong, burpees with jump over the bar is a great exercise.
• Cool link of the day: Sahara desert project aims to power half the world by 2050. Holy crap, this is incredible. Check out the video too.

Power Snatch, Wallball, GH Situps

10:00 PM

Warmup -- Short stretch, jump rope

Today's Main Site WOD
(sub GHS for K2E)

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Glute-ham Situps

For time: 22: 51

Jump rope cooldown

Daily Report

• Body: Severe DOMS in calves. Probably will be this way for a couple more days.
• Sleep: Little. Late night, 8AM class. 1 hour nap. Need to make early bed time a habit.
• Nutrition: Spot on. Cooked in the dorms for the first time. Stir-fry was a success. Good to have that one in the arsenal.
• Coaching Notes: Power snatch was much more difficult that I anticipated. Very technical movement, found my form go awry from 15 onward. Should have warmed up with the good ole Burgener warmup but forgot to. First set was muscle snatches, but had to drop more as the WOD progressed. All broken except for last set, 9.
• Notes: Just a quick one tonight. My heart is warm from the stir-fry I just cooked for a couple of the guys in my hall. Will be putting the skillet to use much more often. Overall, good Monday.
• Cool link of the day: This german guy is a beast.

Squat-jumps, Clapping Push-ups

9:00 PM

10 Rounds
18 Squat-jumps
12 Clapping pushups

For time: 16:00

Daily report:

• Body: Calves are very sore from sprints yesterday. Difficult to walk. Squat jumps stretched them out a bit.
• Sleep: Slept in, but still tired and not very well rested upon waking. Gary's pizza at 11:00 probably did not help.
• Nutrition: Good lunch, not so great dinner. From this post on, I have decided to cut out dressing (i.e. ranch, blue cheese, mayo, caesar). Not a problem now, I usually put olive oil/balsamic on my salad, but what I do eat when I have these dressings is unhealthy. If it's not good enough to eat without a disgusting layer of unnatural vegetable fats, then I probably should not eat it at all. That said, wings without blue cheese is going to be difficult to get used to.
• Notes: Just a short one today. Borrowed from Crossfit St. Paul for the workout. I underestimated this one... there's no escaping gravity with explosion at the top of these movements. Last 4 reps of each exercise killed me. Hope to do this one again in a few weeks and get a better time. Two distractions during the workout delayed me about a minute thirty. Definitely room for improvement on this one.
• Cool link of the day: I am not an artistic person, but I found this article about The Power of Visual Thinking very interesting. Some ideas simply cannot be expressed in words, or at the very least are understood much better by picture representations. I envy quality professors and their ability to diagram ideas on the blackboard. That is a skill I do not have. I am grateful for technologies like the iPad and the Smartboard.

Short Distance Intervals

5:00 PM

Warmup

1 x Rope Climb (~30 ft)
400 m Run

Monday's main site WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

For time: 16:45 (7:00, 5:30, 3:00, 1:15)

1 x Rope Climb

Daily report

• Body: Good.
• Sleep: Good. Well rested.
• Nutrition: Could be better. Considering more detailed record for this. Still deciding.
• Notes: Went into gym without a plan. Remembered this WOD from earlier, thought it would be a good change of pace with how heavy I've been training. It kicked my ass, I should have had faster times. Also, indoor track isn't the best. I think it would have been better/faster outdoors.
• Link of the day: Watched Restrepo last night. I love documentaries, and its been awhile since I've seen a good one. It follows a platoon stationed in the deadliest valley of Afghanistan for a 15 month deployment. I could not imagine taking fire everyday for months at a time. Restrepo is a very moving film, I highly recommend it to anyone curious about life in combat.

Rest day

Rest day.

Daily report

• Body: Sore in neck. Legs are better
• Sleep: Poor. 2:30 AM is 3 hours too late for bed time. Need this to be better.
• Nutrition: OK.
• Notes: A lot going on today. Wasn't so much rest because of overtraining or soreness, I simply had no time.
• Cool link of the day: Men's Health: I Hate Fat People

"Collin"

4:00 PM


Rope climb x 1


5 rounds for time:

Carry 50 pound sand bag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

 30:00
 

Rope climb x 1




Daily report

• Body: Still sore but better.
• Sleep: 8 hours. Very well rested.
• Nutrition: Good.
• Notes: Solid. Goes a long way to get a good night's rest. Lots to do for finals but hope to get to bed at a decent hour again tonight. Challenging but fun WOD today. Collin Thomas is a Navy Seal who was shot dead August 10th in Afghanistan. R.I.P. Rope climbing is a skill I've been working on lately. I am trying to start and end as many workouts as I can with at least one pull to the top.
• Cool link of the day: Umphrey's Mcgee is the most underrated band in the world.

Muscle-ups and HSPU

5:00pm

Arm circles, sampson stretch, jump-rope

4 Rounds

3 Muscle-ups / 20 Double-unders

4 Rounds

10 Back Squats 185# / 10 HSPU

Daily report

• Body: Sore. Oly work and rope climbs yesterday killed my shoulders. Legs not so bad.
• Sleep: Not good, difficult to fall asleep.
• Nutrition: Poor.
• Notes: Hate to start my log with not such a great day. Finals are taking a toll on me, it's difficult to stay focused.
• Cool link of the day: This guy is crazy good on his bike. Phenomenal video.

no leaders, please

invent yourself and then reinvent yourself,
don’t swim in the same slough.
invent yourself and then reinvent yourself
and
stay out of the clutches of mediocrity.

invent yourself and then reinvent yourself,
change your tone and shape so often that they can
never
categorize you.

-- Charles Bukowski