A. 355
B. 1 pd, 1.5 pd, 2 pd
C. KBS - 12,12,11,12,11
Burpees - 9, 9, 10, 8, 9
Calories (stationary bike) - 11, 11, 10, 9, 10
Very sore but should make it through the rows later.

Yesterday

A. 225, 245, 275, 295
B. 155, 175F@9, 175
C1. 15,12,9,9,9
C2. UB,UB,UB,9/6,9/6
Not feeling very strong.

Daily report

• Mind: Finals suck. Lots of studying but doing best to keep diet in check. Made salmon earlier with rice and broccoli.
• Body: Very, very sore esp lower body.
• Spirit: Finishing Kant in class today. Moving stuff.
• M/F/S: 4/6/8 :-(

Friday sat

Max incline press
165
Max squat clean
255 265(F@squat)
Max dead
365 (yikes)

12.5 (thrusters/c2b pullups)
95 reps (ick)

Sat morning
20min AMRAP
20 kbs 1.5pd
20 hr push ups
40 du
10 rounds + 1

DR
Shit diet last night.
Sore
M/f/s: 676

ohs/snatch

build to max ohs -- #245 (maybe had one more left... could have gotten 255)

+

amrap 10 min

25 snatch 75#

25 snatch 115#

25 snatch 155#

25 snatch 195#

for reps: 61 (shoulder pain started at 115... lost it at first couple reps of 155)

Daily report

• mind: good diet.
• body: sore. ready for a rest day.
• spirit: kant class was excellent today.
• m/f/s: 3/4/4
• “Rules for Happiness:
  something to do,
  someone to love, 
  something to hope for.” 
  ― Immanuel Kant

Row 5k
For time: 18:05
rest 10 minutes

AMRAP double unders in 10 min
kicker: unbroken sets of 25 reps
for reps: 625

Report

• Mind: Didn't eat much until later in the evening. Okay, but should eat earlier... Watch caffeine intake.
• Body: Sore.
• Spirit: "The important thing is not to stop questioning.  Curiosity has its own reason for existing.  One cannot help but be in awe when he contemplates the mysteries of eternity, of life, of the marvelous structure of reality.  It is enough if one tries merely to comprehend a little of this mystery every day.  Never lose holy curiosity." -- Albert Einstein.

Playing catch up here again and again I promise to keep updated. I keep notes... just don't always update. Diet has been very good.

Nov 13.
A. Power Clean - 2-3 x 5; rest 3 min
B. Clean Pulls - 2-3 x 5; rest 3 min
C. Clean - 2-3 x 5; rest 3 min
Notes: Didn't write down weights. Light session -- focus on technique.

Nov 14.
for time and reps:
Run 400 m @ 97%
rest 2 min
AMRAP in 8 minutes:
man makers - 30#/h
(from standing, db's to ground, push up on db handles, 1 arm row alt'ing in plank position - elbow REALLY high on each side, kick legs in, DL the DB's into a squat clean thruster = 1 rep)
Notes: 400m @ 10mph/10%ele on tredmill. Manmakers were terrible: 38.

Nov 15.
as many reps and rounds in 5 minutes:
30 squat clean and jerk - 155#/105#
30 bar facing burpees
Notes: 24 c&j ... didn't have it in me today.

Nov 17.
A. Power Snatch - 2-3 x 5; rest 2 min
B. Squat Snatch - 2-3 x 4; rest 3 min
C. OHS - 2-3 x 3; rest 4 min
Notes: PS-155 SS-185 (205F) OHS-185 ... good session overall.

Nov 18.
"300 FY"
Notes: On rower ... 212 calories. Ouch.

Nov 20.
A. back squat @ 30X1; 6,4,6,4; rest 3 min
B1. paused push press @ 12X2; 3-5 x 5; rest 20 sec
B2. 20 unbroken chin ups x 5; rest 3 min
C. AD sprints - 20 sec all out; rest 2:40 x 4

OPT NOTES: - wave load on back squat so 2nd 6,4 is higher than 1st in loads; ensure 2 one thousands overhead for push press; go hot on AD
Notes: A. 225, 245, 235, 255; B1-155, 155, 165, 165, 175, 185; AD sprints on shitty enduro-bike

Nov 21.
5 sets @ incremental effort/set - 85-100%:
10 TnG PC
10 burpee box jumps - 24"
Row 350 m
(rest 5 min b/t sets)
155, 165, 175, 185, 195
Notes: Didn't time...good efforts

Nov 22.
for time:
15 thrusters - 95#
50 Double Unders
12 thrusters - 95#
50 Double Unders
9 thrusters - 95#
50 Double Unders
6 thrusters - 95#
50 Double Unders
3 thrusters - 95#
Notes: 5:12 ... fun.

Nov 24.
A1. Snatch Pulls - 120% max snatch; 2 reps; rest 10 sec
A2. Power Snatch - catch close to parallel; 2 reps; rest 2 min x 5 - add to A2 per set
B. 5-10-15-20-15-10-5-10-15-20-15-10-5 unbroken 2pd KBS for time
Notes: A1. 245 A2. 135-175 B. Done 2 days later ... ~10 min.

Nov 25.
A. squat clean - build to a tough double fast - short rests
+
for time:
Row 250 m
15 hang squat clean - 115#
15 COVP pull ups
Row 250 m
12 hang squat clean - 115#
15 COVP pull ups
Row 250 m
9 hang squat clean - 115#
15 COVP pull ups
Row 250 m
Notes: Built to 225. Didn't time WOD but ~12 min

Nov 27.
A1. standing press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20"
Notes: A1-175PR A2-65# ... 10 rounds = a little less than 10 min. after set 6 started to burn. mostly butterfly PU.

Nov 28.
A. Front squat; build to a max fast
+
"Karen"
150 wall balls for time
Notes: 245 (shitty) ... Karen was awful. Something like 8 min. No carbs for past 3 days.

Nov 30.
A. 30 muscle ups for time
B. 50 strict hspu for time
+
Row 2k for time
Notes: A. 1 rep every 20 seconds to 10 min. B. ~6 min Row: 6:55.5 (nice.)

Dec 1
A. Build to a 1rm Back squat in 3 attempts
B. Build to a 1rm front squat in 3 attempts
C. Power clean; build to a max in 8 min
Rest 2 min
D. Power clean; amrap in 4 min @90% of C
+
10 min amrap:
15 power snatch 75#
30 double unders
Notes: back-295; front-255; 10 min-8 rounds

Dec 3
A. Power snatch; build to a max fast
B. Squat snatch; build to a max fast
C. Close grip bench press; build to a max fast
+
21-15-9
Squat clean 135/95
Ring dips
Notes: 175; 185 (205F); 205 ... WOD was slow. ~8 min @ 75% intensity. Many breaks.

Report:

• Mind: Diet is good. Classes have been okay. CONSISTENCY.
• Body: A little sore today, otherwise good.
• Spirit: Kant.
• m/f/s: 6/5/4

getting behind on these...

Training since Oct 30:

Oct 31

21,15,9 rft
power clean - 135#
ring dips
for time: 8.30

nov 1

10 min @ 90% aer:
10 lunges
10 du
10 ghd sit ups
10 du
(rest 6 min)
10 min @ 90% aer
10 squats
row 250m
10 toes to bar

nov 3

a. snatch - 10 min to max
185, 205f, 205f
b. jerk - 2 every 30 sec for 8 min
185
c. 1-12 unbroken CTB chin up ladder for time
~10 min

nov 4

a. 12 min to build to max thruster
205# (shoulders fried)
b. power snatch from hang - emom x 3; 10 min
155
c. 50 hspu for time - slight deficit - no kip
<5 font="font" min="min">

nov 6

pain.

row intervals:
5 min @ z1
1 min @ 95% effort
(rest walk 5 min b/t sets) x 5
walk 10 min @ z1 cool down

nov 7

amrap 10 min
95# power clean x 15
30 du's
rounds: 8+15

nov 8

amrap 30 min
run 400 m
15 l-pull ups
15 hspu
for rounds: 6 (subbed kipping pull up w/ l-pull up negative)

YESTERDAY
a1 amrap bench press @ 145
a2. amrap squat @ 155
a3. amrap chin ups - unweighted strict
(all sets at tempo 20X0)
5 rounds
12, 10, 10, 8, 8
20, 25, 20, 20, 20
12, 10, 8, 8, 8

today

3 rft
30 kbs @ 2 pood
bike 30 calories
for time: 9:23

report:

• mind: getting there. looking forward to t-giving break.
• body: sore as heck from the amraps. felt surprisingly solid, though, on today's quick wod.
• spirit: george berkeley.

Thurs:

Row max distance in 60 min
14201 meters

Saturday:

OHS: Build to 3RM; Build to 15RM
185, 205, 215, 225, 235
155(F), 155, 165(x14)

100 GHD situps for time
< 6 min

Sunday

3 sets
10 power clean tng
2 min @ 90% on bike
rest 2 min
+
3 sets
10 push press tng
2 min @ 90% on bike
rest 2 min
+
100 lunges not for time

Daily report

• Mind: Getting there.
• Body: Sore.
• Spirit: DnB
• m/f/s: 4/4/6

fun week

Tuesday:
5 sets:
3 squat clean 155#
3 muscle ups
rest 2 min
+
5 sets:
3 front squat 185#
10 ring dips
rest 2 min
+
5 sets
treadmill sprint @ 15% ele / 10-12mph
rest 2 min

Wed:
10 sets:
3 deadlifts EMOM @ 225
+
4 sets
1-5 hspu ladder
rest as needed
+
as many sets as possible in 10 min
25 unbroken double unders
for rounds: 21

report

• mind: fighting.
• body: sore. especially after ghd situps.
• spirit: looking.
• m/f/s: 3/4/5

Recovered and back at it

OPTathon really got the best of me. I was very sore for most of the week. I continued with active rest and was back to training on Friday:

ACTIVE REST OVER 2 DAYS:

5 rft
5 strict pull ups
10 push ups
15 squats
(slowly)

50 turkish get-ups (not for time)
1.5 pd

row 5 min easy
10 intervals: 30 sec @ 90% ; 30sec @ 50%
row 5 min easy

run 5 min easy
10 intervals: 30sec @ 90% ; 30sec @ 50%
run 5 min easy

FRIDAY:

A1. Front squat 5x4 (30X0)
A2. 15 chin ups
B1: 10 BB lunges x 4 (135#)
B2: 15 kbs (1.5 pd)

TODAY (SUNDAY):

Snatch grip deadlift 7x5 (4111)
185, 205, 215, 225, 235(x5)
Standing press x 5,4,3 (21X2)
135, 145, 155

50 covp chin ups
50 thrusters (45# dbs)
50 cals air dyne
50m bear crawl
50 walking lunges
50 covp chin ups

report

• body: sore
• mind: ROUTINE. THIS ENTIRE WEEK WILL HAVE FITDAY REPORTS.
• soul: rules for radicals.
• m/f/s: 6/4/4

optathon

I've been following OPT's perscription (www.optexperience.com/blog) for awhile now and thought I'd give his Optathon 3.0 event a shot. Here's the handbook about the events: http://optexperience.com/files/accounts/optimumtraining/assets/Natalie/OPTathlonHandbooknoscore.pdf

Event 1: Clean and OH in 10 min
Event 2: Standing Triple Jump
Event 3: Row Repeats
Event 4: 8 min amrap
Event 5: OH Shot Put
Event 6: 3000m run

E1: 255
E2: 21 ft
E3: 1:32.7, 1:32.7
E4: 8 min amrap (8 thrusters 115#, 8 bar-facing burpees, 8 ctb pullups) 4 rounds + 5 burpees
E5: 30 ft
E6: 12:29

Daily report

• Body: Sore.
• Mind: Good after this. Trying to keep diet in check this week.
• Spirit: http://www.youtube.com/watch?v=5DUCKGyojpE
• m/f/s: 3/4/5

Pretty busy

Took a trip over long weekend to DC. I keep saying that I need to get better posting here. I am hoping that it will help me find a sense of routine. I am going to now be focused more on diet than training so perhaps a food log for a few days will be in order.

I've been following OPT's training that has had a lot of rowing and a lot of cleaning. Neither are on par with numbers I have put up in the past, but I hope with the consistency of staying on top of both of them I will see improvement. Right now my clean wont budge above 255. A goal of mine is to his 275 before the end of the semester.

I'll post some of my rowing times here. Form could see improvement; again consistency here will be key.

This one was fun:

AMRAP 8 min
8 thrusters -- 115#
8 burpees over bar
8 chin ups

Mile test:
6:29 (retest soon!)

Daily report

• Mind: START GETTING UP EARLY YOU LAZY FUCK.
• Body: A little sore now; rest is good.
• Spirit: Interests are spread out at the moment... need to find one and focus on it.
• m/f/s: 2/3/2

Yesterday:

c&j to heavy single
185, 205, 215, 225, 245

rest 5 min

row 500m; rest 3 min x 3
1:33, 1:35, 1:37

Today:

run 5k
rest 5 min
30 hspu
10 pullups
20 hspu
20 pullups
10 hspu
10 pullups

daily report

 for time (will post video):

50 double unders
10 burpees
40 du
10 brp
30 du
10 brp
20 du
10 brp
10 du
10 brp
Very fun, very few trips. Just under 5 min.... would have been quicker with shorter rope. Just replaced buddy lee rope with new longer one. Will shorten it up. In anycase, burpees felt good.

yesterday: row 6k

daily report

• mind: GET DIET TOGETHER.
• body: SORE.
• spirit: classes have been excellent. descartes, spinoza, freud, livy have expanded my perceptions.
• mfs: 7/8/8

Update

It's been awhile... I have been training but have not been active on here. I am going to make an effort now to update everyday regardless of whether I have trained or not. Perhaps that will include now and then a stream of consciousness "whats-on-my-mind" which will probably not spark any interest in what one would come to see on a training log, but will keep me consistent in my postings. In any case, here is the training done since the previous post:

for time:
50 hspu
50 pull ups
50 box jumps -- 30"
50 ghd sit ups
50 burpees
~20 min

row 1 min @ 95
rest 2 min
row 2 min @ 90
rest 2 min
row 3 min @ 85
rest 2 min
row 4 min @ 80


42 db snatch - 65#
21 hspu
84 squats
30 db snatch - 70#
15 hspu
56 squats
18 db snatch - 75#
9 hspu
28 squats

a1. front squat @ 30x0; 3 x 6; rest 15 sec
a2. amrap covp chin ups
for loads: 185, 195, 205, 215, 225, 235
for reps: 25, 22, 20, 18, 15, 15, 15

a1. bench press @ 20x2; 5x5; rest 10 sec
a2. kbs russian x 15; rest 10 sec
a3. row 1 min all out - rest 5 min x 5

50 wall balls - 20#
run 400
35 wb
run 800
20 wb
run 1200
for time ~15 min

a1. powerclean x 7; rest 2 min
a2. cgbp x 3 x 7; rest 2 min
b. 80 ghd sit ups (not for time)

row 5k for time
18:36

a1. back squat x 3; rest 2 min
a2. weighted chin up x 3 x 7; rest 2 min

TODAY: 

amrap 20 min
run 400m
amrap chin ups - covp
for reps: 30, 20, 20, 20, 15, 15

daily report

1. mind- need to be more consistent with diet.
2. body- a little sore; weak squats. a function of diet, i think.
3. spirit- potential in classes; need to find energy.
4. mfs- 8/4/6

Tuesday/Wednesday

Tuesday:

60 min to max in following complex

3 clean grip DL
3 power clean
3 hang squat clean
3 push press
3 thruster
(95,115,135,155,155,165(f), 165(f))

Wednesday:
50 HSPU
50 strict pull ups
50 box jumps (30")
50 glute ham situps
50 burpees
for time: 15 min

daily report

• body: sore. 1-10;6
• mind: feelin good feelin great
• spirit: studying descartes Cogito. good stuff.
• m/f/s: 3/4/3

good weekend

Thursday:

Warm up
Clean and jerk - work to heavy single
For load: 225

500 m row @ 90%
rest 2 min x 5

Today: weekend make-up
OPT BEING SAT/SUN

hb back squat - 30X0
5,4,3,2,1 w/ low rest
for load: 185

3 push press (moderate)
rest 45 sec
10 covp pull ups
rest 60 sec x 8

row 500m
+
6 rft
10 kbs - 2 pood
10 burpees
+
row 500m

daily report

• mind: good
• body: a little sore, good. beta alanine is good stuff for training. notice a definite difference in fatigue/lactic acid build up.
• spirit: classes going well; getting caught up on reading.
• m/f/s: 3/3/3

Few days ago:

1. Power clean - build to max

for load: 245

+

TnG squat clean - EMOM 8 min

for load: 155

Two days ago:

A1: Push Press @ 12X1; 5 x 6; rest 30 sec

A2: AMRAP strict unweighted throat to bar Chin Ups @ 1111 x 6; rest 3 min

for load: 185, 185, 185, 195, 205, 205

for reps: 7, 6, 6, 5, 4, 4

B: OH Walking Lunges -- 95# barbell -- 20 steps; rest 1 min x 5

Today: 

A. Power snatch to a max

for load: 165

B. For time:

75 reps - power snatch - 75#

(~9 min.. mostly grip issues)

Daily report

Mind: Getting there

Body: Sore. Very sore, especially legs. 1-10; 7

Soul: Glad to be back in Collegeville.

OPT BEING -- running intervals @ sju arboretum

7 min warmup @ z1

30 sec @ 90% aer
30 sec brisk walk
x 10
3 min rest
30 sec @ 90% aer
30 sec light jog
x 10
3 min rest
30 sec @ 90% aer
30 sec @ 50% aer

7 min cooldown -- walking w/ long stride

daily report

• mind: didn't sleep well last night. still okay... need to find a rhythm.
• body: sore in calves and upper back. not too bad.
• spirit: glad to be back in class.
• notes: difficult to keep identical pace with undulating terrain. still a good workout.

OPT BEING

3 rounds
front squat x 8 -- 185#
stationary bike @90% x 2 min
rest 2 min

3 rounds
push press x 8 -- 155#
rowing @90% x 2 min
rest 2 min

3 rounds
10 ghd situps
10 toes to bar
30 sec FLR
rest 30 sec

daily report

• mind: too much caffeine in the AM; will taper back the amt of beans. anyways, good day.
• body: sore neck upon waking, sore lower back during push press. pretty sore overall, especially lower body.
• spirit: new course today on Freud. felt a spark.

the return

Tomorrow is the first day of classes. I haven't been posting here much, but I am going to get back into it. I'm quite lighter than I was before, weighing in at around 185. It's a good weight for me, but I'd like to get some of the strength back -- specifically with oly lifts.

I have been following OPT for the past week, but have not been posting it here. A lot of kettle bell work. A fun one was:

15 clean/jerk 135#
9 man makers 45# dbs
12 cj
12 mm
9 cj
15 mm

Took me 30 minutes, but it was good to start cleaning again. Oly lifting is going to take a few weeks to get used to, but I am going to try to get serious with my diet and training to start getting back to the numbers I was hitting last school year.

Today:

AM: run 5k; rest 1 hour; run 5k
PM: power snatch 3,2,1,1,1 for loads: 135, 155, 155, 155, 155, 155 (left some in the tank; technique work)

Daily report:

• Mind: A little foggy. Diet hasn't been great. Hoping to improve here in the next few weeks.
• Body: Sore legs, sore arms. A little light.
• Spirit: Looking forward to my classes tomorrow. Great to be back at school.

back

I suppose it's time for an update. I've been in Hong Kong now for two weeks and finally got around to finding the local Crossfit affiliate. It is located on the same MTR (subway) line as I live, so it's very convenient. It only costs me about $1 USD per trip, so it's affordable as well. The staff there is very friendly, and their box is growing fast. I've never been to an affiliate with such a diverse member base, either. I've met people from all over the USA, as well as Denmark, Sweden, the UK, and elsewhere in Europe and Asia. There's some very good competition, too... quite a few would be considered firebreathers. Anywho, I've done three WOD's with them thus far, across the past week:

5 rft

10 ohs -- 50 kilo
15 bar facing burpees
20 l-ups

6 rounds
complete the following in 1 min
5 kbs -- 2 pd
15 burpees
1 min rest b/t rounds

power clean
work to heavy triple
100 kilo (laid off a bit; could have gone a little heavier)

7 rft
7 thrusters -- 50 kilo
7 pull ups
7 box jumps -- 24"

report

• body: very sore after this last one. thumb is officially fucked up. going to need to see a professional when i return to the usa, i think.
• mind: learning a ton in my internship. diet has been well. started drinking tea instead of coffee...  i feel much better drinking it.
• spirit: it feels right to put my hiking adventures here. it's beyond healthy for the body or mind taking a few hours to hike up a hillside and back down again. the trails here are magnificent.
• m/f/s: 3/5/3

quick

saturday

6 rounds
50 lunges
10 pushups
5 hspu

today

3 rounds
4 hill runs ~50 m up/down
21 kbs -- 1.5 pd
12 burpees
not for time but fast

daily report

• mind: clear. diet is better.
• body: sore legs.
• spirit: reading zizek's violence.
• m/f/s: 3/3/3

garage

sort of a fun one yesterday w/ 2 pd kb:

EMOM 10 KBS -- 2 pd
20 minutes

Jump rope -- random
10 minutes

daily report

• body: back is sore.
• mind: diet needs to get back.
• spirit: praying for safe travels to hong kong next monday.
• m/f/s: 4/5/5

gettin it back

Did a few good ones this week:

wod 1

A1: standing press 4 x 4
135, 145, 155, 160 (slight hip drive on reps 3 and 4)
A2: chest to bar pull up w/ exaggerated negative x 4 x 4

3 rounds
12 push press w/ 165
15 chin ups

wod 2

for time:
21 deadlift -- 185#
9 hspu
18 deadlift
9 hspu
15 deadlift
9 hspu
12 deadlift
9 hspu
9 deadlift

wod 3

10 rounds
12 toes to bars
12 burpees

(after round 5 switched to glute ham situps)

wod 4 -- yesterday

5 min warmup @ z1
10 min warmup drills / hip mobility

sprints -- 30 rounds:
30 sec @ 90%
10 sec walk
20 sec @ 50%

15 min walking cooldown

report:

• mind: diet needs to get right... i intend to set the bar this week.
• body: thumb sucks, having it checked out. otherwise just a little leg soreness from sprints, core from ghd situps.
• spirit: done with school. resting.
• m/f/s: 3/4/4

update

it's been awhile.

school has been keeping me busy but i have still been training. here's a few from earlier in the week:

last week

3 sets max effort
4 power clean -- 205#
6 burpees

2 rounds
1 min amrap thrusters -- 95
1 min amrap chin ups -- covp
6 min rest

run 800 for time

last week #2

3 rft
6 kb clean and jerk -- 2 pd
12 burpees
50 double unders

last week #3

"the chief"

5 rounds:
amrap 3 min
3 kbs -- 2 pd
6 push ups
9 squats

deadlifts 5 x 5
225, 275, 315, 335

yesterday

clean and jerk -- worked up to 225

amrap 4 min
6 thrusters 45# thrusters
20 double unders

daily report

• body: going to have my thumb checked out. very frustrating.
• mind: diet has been overall good; but this weekend was not so good.
• spirit: praying for successful finals.
• m/f/s: 4/4/4

long distance biking + opt

yesterday:

biked to the nearest train station to go into minneapolis for the twins game. beautiful afternoon with not too much wind. excellent ride:

bike ~60 miles
2.5 hours on the bike
3.0 hours trip total

today:

for time:
row 500m
15 power clean -- 115#
100 du's
15 power clean -- 115#
row 500m

10:23

daily report

• mind: caffinated.
• body: legs are bricks. otherwise good.
• spirit: good reading: marx for beginners and anatomy of melancholy by robert burton. 
• m/f/s: 2/3/5

back to the grind

yesterday:

back squat -- heavy triples
225, 245, 255, 265, 275

amrap 20 min**
3 hang power cleans -- 175#
5 hspu
10 lunges -- 45# dbs
**every 3 rounds, 50 double unders w/ 8 burpee penalty for breaks
for rounds: 8

today:

in 60 minutes at moderate pace complete:
1 km run
30 muscle ups
250 du's
hs walk 100 m
hspu kipping x 50
135# back squats (SUB- 2 pd OHS) x 50
(focus on execution, no fatigued reps)

complete except 20 muscle ups, and 50 m hs walk.

daily report

• mind: clear, good diet except weekend. a little sick; weird ear ache.
• body: thumb is still bad; otherwise just sore.
• spirit: getting there.
• m/f/s: 4/5/6

feeling better

did a few workouts.

tuesday:

10-9-8...3-2-1
power cleans -- 185#
ring dips

today:

5 rounds @ 100%
30 sec burpees
30 sec double unders
30 sec row
rest 5 minutes

daily report

• mind: better. diet is good.
• body: thumb still sucks. otherwise good; a little sore.
• spirit: anatomy of melancholy by robert burton.
• m/f/s: 2/4/2

sick

I have been sick lately. did a pretty good one on saturday, though:

in 20 min find heavy single in deadlift and bench press
dl: 365
bp: 225

amrap:
5 min wall ball -- 20#
4 min hspu
3 min kbs -- 2 pd
2 min burpees
1 min double unders

128, 15, 45, 25, 101

daily report

• mind: okay, but sick.
• body: horrible stomach inflammation. i will spare details. otherwise, a little sore from this workout.
• spirit: lacan.
• m/f/s: 3/3/6

more training

yesterday:

5 rounds
25m handstand walk
50 squats
25 min (last set = 50 pistols)

today:

work to heavy single snatch
185

amrap 12 min
4 hspu
8 kbs -- 2 pood
12 ghd situps
9 rounds

daily report

• mind: clear. 4 days carb (sugar/starch) free.
• body: thumb still sucks. overall pretty sore.
• spirit: lacan. i will write something here someday about this.
• m/f/s: 3/5/7

easter break

Went to Keystone, CO for the past few days. There wasn't much for snow, but the boarding was surprisingly good between 1-4 when everything groomed softened up. Did some high-altitude training my first day there:

5 rounds for time
db thrusters (accending weights 25-50# dumbells)
burpees

25 burpee/clusters for time w/ 50#

no training for rest of trip but this was yesterdays:

15-10-5
squat clean 135
hspu
for time: ~8 min

today (from mainsite wod):

run 800m
10 rounds of triplet:
10 pullups
10 ring dips
run 800m
for time: 1:15:43 @ 70-80% intensity

daily(weekly) report

• mind: diet slipped a bit over break; clean since return.
• body: fucking thumb; very difficult to hook grip on c&j
• spirit: private reading lately- lacan, frued, marx, hegel. not sure where to agree/draw the line but these guys are great thinkers.
• m/f/s: 3/5/3

hello april

sunday:

3 rft
10 hang cleans -- 135#
10 bar facing burpees
for time: 3:10

rest 12 min

3 rft
12 thrusters -- 95#
12 chin ups
for time: 3:34

today:

5 rft
50 ft walking lunges -- 45# barbell overhead
21 burpees
for time: 13:05 @ 80-85% intensity

daily report

• mind: carb up on sunday; a bit high on cals/fat for refeed purposes but good. mind is clear.
• body: thumb is fucked up. i may have sprained it. will rest through next monday (easter break) otherwise good.
• spirit: marx.
• m/f/s: 3/5/3

bruised thumb

Tried to do hang power snatches today for OPT but could not hang onto the bar. Thumb is severely bruised or something so I am going to take it easy with the oly lifts.

did unbroken 4.0, from OPT a few days ago.

50 ub wall balls, 20#
50 ub double unders
40 wb
40 du
30 wb
30 du
20 wb
20 du
10 wb
10 du

for time: 10:53

daily report

• mind: cleanest diet in a long time. clear head; good mood.
• body: weird thumb issue. will rest/ice for a few days. otherwise, just a bit sore.
• spirit: wrote an article for the paper that I will publish. Happy reading. :)
• notes: fun wod, only broke twice on double unders; never on WB's. one to test again and beat this time; was done @80-85% intensity

snatch

Short session:

hang squat snatch 3 x 3 @ 70%

rest 1 min btwn sets

hang squat snatch 3 x 3 @ 80%

rest 2 min btwn sets

hang squat snatch 3 x 3 @ 90%

rest 3 min btwn sets

135, 155, 185

daily report

• mind: clear. diet has been good.
• body: a little sore. odd pain in thumb, especially w/ hook grip. something to watch i think..
• spirit: faith.

p good day

open is over. i did shitty. today i begin my cut. more than anything else i hate being injured -- when that happens i often will lose control of the habits i can stay in when i am healthy -- diet, sleep, training. i am pretty much completely recovered, now, and intend to cut from where i am now (200 +/- 3 lbs) down to 186-190.

going to be playing with ketosis for the next few days. love lyle mcdonald's series of writings on the subject. it's been awhile since i've tried it, but i remember it working... we'll see how it goes. in any case, day 1 was successful.

pt 1 @1700

heavy single hang power clean (few sets, not 1rm)
185, 205, 225, 245, 255 -- felt great

3 x 3 close grip bench @ 80%
185 all sets

4 sets of 15 ghd sit ups
complete w/ 1 min rest

pt 2 @2100

3 rft
run 400m
10 hspu
30 kbs -- 2 pd
for time: 11:53

daily report

• mind: calm.
• body: excellent. a little sore, but ready for training this week.
• spirit: one of the best class days of the school year. presented david lynch's masterwork Eraserhead to my film class -- excellent discussion. an equally moving discussion in black rhetoric about capitalism constructing our notion of a loving relationship. really cool stuff.
• m/f/s: 3/3/3

opt -- will

10 min -- heavy singles thruster
135, 155, 185, 205

amrap double unders
1 min rest x 3
for reps: 108, 139, 89

5 min @ 80%
10 lunges
10 t2b
10 push ups
for rounds: 4 + lunges

rest 3 min walking

4 min @ 90%
10 strokes rower
5 burpees
5 kbs -- 2 pd
for rounds: 3 + rowing+ burpees

rest 3 min walking

3 min @ 95%
row
for effort: complete


daily report:

• mind: not sleeping well. diet could be much better.
• body: sore; chest especially.
• spirit: low motivation here, lately.
• m/f/s: 6/4/6

12.5 practice

3 thrusters -- 135#
3 c2b pull ups
6 thrust
6 pullups
9, 9
6, 6
3, 3
Not for time, more for technique. Explosive at bottom of thrusters.

5 c2b chin ups, 25 double unders
4 chin ups, 25 double unders
3, 25
2, 25
1, 25
unbroken and fast

Daily report

• Mind: Little sleep last night; groggy morning, better afternoon. Diet is good.
• Body: Sore legs/chest.
• Spirit: Lacking here, lately. Haven't been reading as much as I'd like to. Busy with school life.
• m/f/s: 2/3/5
• debate pic: 

back is back

It's been slow here, but I promise it has been slower with my training.

I have been doing different Crossfit endurance WOD's, in addition to more rest days than I have taken in awhile. That said, today I can say that my back is up to 98% and I am ready to get back to business.

Friday:

Long bike ride. ~ 2 hours.

Saturday:

12.4 -- amrap 12 min
150 wall balls to 10ft target -- 20#
90 double unders
30 muscle ups
for reps: 242

Sunday:

Tabata treadmill sprints
complete @ 12.5 elevation 8.5 mph

Yesterday:

10 kbs -- 1.5 pd
1 burpee
9 kbs
2 burp
8
3
...
1 kbs
10 burpees

for time: ~6 minutes

3 rounds:
5 turkish get ups per arm-- 1.5 pood
5 hspu
run 400 m

Today:

heavy single clean and jerk: 135, 185, 225, 245 (could have gone heavier, didn't want to push it)

amrap 8 min clean and jerk -- 185#
25ish @ 70% intensity ... slow and methodical

run 800m
21 burpee pull ups
run 400m
21 burpee pull ups
run 800m
complete: <15 min

Daily report

• Mind: Odd sickness/fatigue that set in a few days ago. Recovered for the most part.
• Body: Sore. Chest, posterior chain.
• Spirit: My faith is strong.
• m/f/s: 4/5/6

back problems

I got around to doing 12.3 and got 293 reps. Definitely could have gotten into the 300+ range if I had come into it better prepared. The envirionment at Crossfit Minneapolis was fantastic, and more interesting than filming the workouts like I did for the last two. I am planning on heading down there next weekend for 12.3.

That said, my back pain has returned significantly perhaps as a result of the 12.3 workout. I should have stepped down each rep on the box jumps and not gone as hard on the push jerks. I have adjusted my workouts accordingly:

Saturday:
CF WOD 12.3
293 reps

Sunday:
Light bike ride. ~ 15 miles

Monday:
Swimming (all freestyle)
600m warmup
5 min on, 2:30 off; 6 min on, 3:00 off; 7 min on

Tuesday:
Bike ride:
15 min warmup
5 min TT; 3 min spin, 5 sets
15 min cooldown

Daily report

• Body: Excruciating back pain, otherwise okay.
• Mind: A bit cloudy; diet is improving from break.
• Spirit: Listened to Zizek on both bike rides. The guy can really weave an argument. Also making my way through The Crying Lot of 49 by Thomas Pynchon. Nothing new, I guess... but exploring.
• m/f/s: 4/4/9

it's been awhile

I'm home now for spring break. Back has finally fully recovered. I've done a few WOD's and performance is still there -- diet needs to get better, though.

saturday:

snatch practice: 30 reps @ 75#; 15 reps @ 135; 8 reps @ 165

5 rft: 20m handstand walk, 50 double unders

sunday:

12.2 (10 min max rep snatches)
30 reps at 75#
30 reps at 135#
30 reps at 165#
amrap at 210#

for reps: 67

monday:
max clean and jerk: 185, 205, 215, 225, 235 (not 1rm; stopped short b/c of slight back pain)

death by clean and jerk
emom increasing reps at 115#; full cleans i.e. min 1, 1 rep; min 2, 2 reps ....

for reps, 10th round + 7 reps

tuesday

back to opt
amrap 20 min
10 ghd sit ups
20 wall balls 20#
30 double unders
for rounds: lost count... less than 20, more than 14.

wednesday:
pt 1
run @ z1 -- 5 min

run @ 90% aerobic -- 30 sec
run @ 50% -- x 15

run @ z1 -- 5 min

complete

pt 2 later (probably)

daily report

• body: much better. slight 'core' pain from ghd yesterday.
• mind: cloudy; fix diet and habits.
• spirit: not where it could be.
• m/f/s: 4/6/4

intense rehab

amrap 7 minutes
5 clean and jerk -- 135#
25 double unders ub
9 rounds -- felt very light

3 rounds:
1 hang power clean / 5 jerks -- 185#
run 200m on treadmill (5%//10.5-11.5 mph)

rest 20 min

swim:
25 free -- sprint
25 breast -- easy
x 10

daily report

• body: back is starting to feel better. still tight in mornings. will continue to go light until 100%.
• mind: lots of reading for mid-terms. feeling good. diet could be better.
• spirit: cannot wait for spring break.
• m/f/s: 4/4/6

12.1 and rest

Did 12.1 yesterday

AMRAP 7 minutes
burpees

for reps: 91

Hit it at about 80% intensity. My back still hurt from the other day; it wasn't so much getting off the ground that was difficult, but landing and jumping was very hard on whatever I did to my back.

I've been laying off the hard training the past few days, and I am about 90% recovered. I may give it another day or so to focus on diet and my studies, then I will be ready to hit it hard again.

Daily report

• body: back pain in morning/stiffness throughout the day. everything else good.
• mind: excellent; clear and diet is good.
• spirit: who was freud?
• m/f/s: 2/2/6

pt 1

EMOM deadlifts -- start at 50-60# 1rm, build #20 per set -- tough single
185-385 (405F and tweaked back; FML)

rest 2 min

90 sec max burpees -- 8 ft target
for reps: 28 (yuck)

rest 2 mi

60 sec max meters rowing

rest 2 min

30 sec bike sprint

rest 6 hours

pt 2:

swim 100m free warmup

dive in
swim 25m free
rest 1 min x 5

standing in water, exhale and swim as far as possible
rest 1 min x 5
15m, 20m, 21m, 25m, 25m

tread water w/ hands above water
accumulate 5 min
complete.

daily report

• body: tweaked back -- very sore and painful to walk. not severe, but very painful.
• mind: long day. can't wait for the weekend.
• spirit: thomas pynchon is a god.
• m/s/f: 7/8/7

last cycle before the games

thursday:

run 1 mile

3 rounds
15 kb snatch R -- 2 pd
15 kb snatch L -- 2 pd
10 pullups
5 hspu

run 1 mile

for time: <30 min (rx'd was 5 rounds; ran out of time between classes)

sunday:

pt 1:

5 two minute rounds:
200m sandbag run -- 100#
amrap double unders for remaining time
rest two min

for reps: 56, 45, 51, 60, 46

rest 2 hours

pt 2:

clean & jerk: 2, 2, 1, 1, 1, 1, 1
for load: 185, 205, 225, 235, 245, 255, 265(F), 265(F)

rest 2 hours

pt 3:

amrap 7 min
5 kbs -- 2 pd
5 burpees

for rounds: 11 rounds

monday:


pt 1:

a1. front squat 3, 3, 3 @20X0 pace
a2. 25 covp chin ups x 3
b. implement lunges -- 12 difficult steps

a1. 225, 235, 245 (should/could have gone heavier)
a2. complete, ub
b. 55# dbs, 135# bb, 55# dbs, 135# bb

rest 6 hours

pt 2:

30 ohs -- 135#
100 du
20 squat cleans -- 135#
100 du
10 thrusters -- 135#

for time: 11:12 (would have been sub 10 if a coach hadn't approached me mid-wod to talk. fml)

tuesday:


5 sets of increasing efforts

3 tough hang cleans
25 seconds max effort row

for weight: 205, 215, 225, 235, 245, (needed to drop), 225

ice bath x 15 min

wednesday:


pt 1:

5 min warmup run

30 sec @ 90% aerobic
20 sec @ 50% x 20

5 min cooldown run

pt 2:

all out for time:
3 rounds
10 front squats -- 175#
10 burpees
10 c2b chin ups

time: (haven't completed: later today)

daily report

• body: excellent. legs a little sore.
• mind: very good; clear. diet has been best in a long time.
• spirit: searching.
• m/f/s: 1/3/3
• notes: really itching for 265 clean. Should have went for it 3rd set instead of 5th. Good session overall. looking forward to today's pt 2.
• videos: will post 255# clean later today.

short/intense

TGU -- heavy -- 3 sets / 5 reps per arm -- warmup pace

push jerk -- 3 triples -- from floor; no rack
185, 205, 225

push something heavy (i.e. sled) -- 45 seconds -- 5 sets
used improv bench sled

gh sit ups x 20 -- 2 sets

daily report

• body: shoulders are sore
• mind: fatigued. diet is good.
• spirit: lots of civil rights coverage across 3 of my 4 classes. civil war is a fascinating part of our nation's history, to say the least.
• mood-fatigue-soreness: 3-8-6
• Borrowed from Outlaw Crossfit: The idea is these are the 3 things that are closely related to how you are handling the volume on a daily basis. The rating system goes from 1 being the best you’ve ever felt to 10 being on your death bed. If your post looked like this:
  1-1-1: Would be ideal.
  10-10-10: Would be REALLY bad.
  6-6-6: Would be fucking awesome. OZZY!

back on track

morning part 1:

21 - 15 - 9
c2b chin up
30" box jump
~9 min @ 70% intensity

snatch -- 20 reps for time -- 77% 1rm
6:00 -- 155#

afternoon part 2:
bench press -- 3, 2, 1
205, 215 (f), 205

hang power clean -- work up to 1rm fast -- 4 sets max
205, 225, 245

daily report

• body: sore. 1-10; 7
• mind: need more sleep. nutrition is okay.
• spirit: RIP father arnold.

3k run

Continued from last post:

3k run -- 15 laps on 200m track
12:29

SATURDAY:

And to report on weekend, I did not do as well as I had hoped. Preworkout nutrition was non-existent, and while I think I would have been alright if my heat was early, I had to wait around until 3:45 until I went. Here was my performance:

1: 37 ft handstand walk

2: 229 double unders

3: 185 ohs

4:
4 rounds of following:
20 lunges -- 45# plate overhead
15 ring push ups
80 m shuttle sprint

5: 29 wall balls in 2 min

Note: WOD's 2-5 were performed on running clock. After piss-poor performance on wod 4, I had nothing left to give wod 5. Oh well, I had fun and learned from it and that's all I can ask. The crossfit community is very supportive.

Daily report

• Body: Sore.
• Mind: Recovering. Long weekend.
• Spirit: David Foster Wallace: A supposedly fun thing I'll ever do again. A MUST READ. FANTASTIC.

sat/sun make-up will

part 1

a. 8 min -- squat clean thruster -- work up to 1rm
b. 8 min -- amrap squat clean thruster -- 90% 1rm

result:
a. 135, 185, 205, 225, 235(f), 235(f)
b. 195 x 24 (felt good)

rest 40 min

a. 4 min -- press -- 1rm from empty bar
b. amrap -- kb swing -- 2 pd
c. 3 min -- rowing -- max calories

result:
a. 95, 115, 135, 145, 155 (f)
b. 51 reps (grip = limiter)
c. not sure, but maintained 90% effort. rower has no monitor.

daily report to be posted w/ part 2

5 min

5 min @ 70%
row 10 strokes
7 k2e

rest 2 min

5 min @ 80%
15 du
5 burpees

rest 2 min

5 min @ 90%
5 sdlhp 95#
10 situps

rest 2 min

5 min @ 95%
row 10 strokes
5 burpees

results: 6 rounds, 8 rounds, 9 rounds, 7 rounds

ice bath, full emersion; 15 min.

daily report

• body: ice bath felt divine. a bit sore, but tight and strong.
• mind: morning; yuck. afternoon, before i hit this; couldn't be clearer.
• spirit: praying.
• notes: this was incredibly fun. great wod. only exception would be burpees. those are usually tighter; more 'springy' ... were slow today. otherwise great.

cleans, ctb pullups

A. 1 x power clean, 1 x split jerk; every 30 seconds adding weight x 6
B. 3 x squat clean; tight and fast x 3
C. 20 sets of 5 c2b pullups for time; no more than 5 reps per set

results
A. 205, 215, 225, 235, 245, 255 (F, hit the corner of the wall = PISSED), 255 (nailed it 30 sec later)
B. 185 x 3; not tight or fast, 155 x 3 x 2
C. complete but slow; 11:11

daily report

• body: tired; really sluggish on the pull ups. need more rest.
• mind: clear thinking, but cns felt 'slow' on cleans and pull ups.
• spirit: zizek;  http://www.dangerousminds.net/comments/slavoj_iek_speaks_about_occupy_wall_street_on_fox_news/
• diet:  his was my only meal of the day; 3 eggs, new york strip, loads of peppers/veggies. chili sauce.

finally got some coconut oil to cook with.  good stuff.

part 2

second wod today, opt will:

15 ohs - 135#
run 200m
15 ohs - 115#
run 200m
15 ohs - 95#
run 200m

time: 7:10

yuck.

daily report:

• body: strong.
• mind: excellent. good diet.
• spirit: still digesting last post from my boy b.franklin.

more will

Falling a bit behind here. Hoping to get better. I have been very busy with school, specifically filing an application for an internship this summer in Hong Kong. Anyways:

wed
30 back squats 225#
20 rope climbs (sub 'rope machine' at highest difficulty... 10 minutes)
10 ring handstand pushups (sub 2 ring hspu + 8 erom hspu)

thurs
3 rft
25 kbs - 2 pd
25 burpees
9:55 (soft, easy could have pushed sub 9; first round unbroken)

sun
part 1
back squat 3 reps x 4 at pace 20X1
hang squat clean 3x3 at 80%
SA kb press - 3rm

results
225 x 3, 245 x 3, 265 x 3, 275 x 2 (solid form, stayed on pace)
185 x 3 x 2, 195 x 3 (solid form, felt strong)
1 pd x 10 ea arm, 1.5 pd x 8 ea arm, 2 pd x 2 + 1 push press ea arm
need a kb between 1.5 and 2.... big jump

part 2
amrap 15 min
5 full clean and jerk @ 135# (should have done pc)
7 toes to bar
9 wall balls 20#
rounds: 8 (yuck)

mon
row 20 sec @ 100%
rest 2 min x 4

row 1 min @ 95%
rest 4 min x 3

row 5 min @ 90%
rest 2 min x 2

complete.

tues
part 1
3 rft
25 kbs - 2 pd
50 m handstand walk
75 double unders
~ 15 min, hs walk was broken up by 10m stints.

part 2 later today

daily report

• body: a little sore.
• mind: fine. sorta cloudy. need more sleep. good diet, though.
• spirit: tranquil. committed the following to memory over the past few days: 

• Temperance:	Eat not to dullness; drink not to elevation
  Silence:	Speak not but what may benefit others or yourself; avoid trifling conversations
  Order:	Let all your things have their places; let each part of your business have its time
  Resolution:	Resolve to perform what you ought; perform without fail what you resolve
  Frugality:	Make no expense but to do good to others or yourself; that is, waste nothing
  Industry:	Lose not time; be always employed in something useful; cut off all unnecessary actions
  Sincerity:	Use no hurtful deceit; think innocently and justly; speak accordingly
  Justice:	Wrong none by doing injuries or omitting the benefits that are your duty
  Moderation:	Avoid extremes; forbear resenting injuries so much as you think you deserve
  Cleanliness:	Tolerate no uncleanliness in body, clothes or habitation
  Tranquility:	Be not disturbed at trifles or accidents common or unavoidable
  Chastity:	Rarely use venery but for health or offspring; never to dullness, weakness, or the injury of your own or another's peace or reputation
  Humility:	Imitate Jesus and Socrates

three workouts

A bit behind:

Sunday night

30 sec tredmill sprint @ 10 elevation 10 mph (90% aerobic)
30 sec max double unders
walking rest 1 min
x 20
avg rnd DU: 35 +/- 5

Yesterday:

pt 1
A. Press x 1/Push Press TnG amrap @ 10x); rest 5 min x 3
105 all sets; 15, 13, 10
B. Hang Power Clean TNG heavy x 5; rest 1 min x 3
225, 235, 245
C. KB Snatch - build to tough 5/arm; rest 1 min b/t arms x 3
2 pood all sets
pt 1

part 2:

amrap chin ups

run 800

x 3

21 reps/3:15 pace all sets

daily report

• body: sore but hangin in there. part 2 was very hard yesterday.
• mind: clear.
• spirit: meh.
• notes: hang power cleans were good, surprised myself with chin ups. overall two good sessions.

tough saturday

part 1

amrap 7 min
10 thrusters 75#
5 burpees
score: 7 rounds + 3 thrusters + almost barfed

rest 2 hours

part 2

6 minutes find max clean and jerk
6 minutes max reps w/ 90% of max
score: 235, 205 x 15

rest 2 hours

part 3

50 c2b pullups
100 wall balls 20#
for time: 12:02

daily report

• body: still sore.
• mind: cloudy-ish not too clear.
• spirit: sound.
• notes: pretty tough wods here. felt slow in the thrusters, pretty slow at the top of the clean and jerks. best part was max reps clean and jerk, and wall balls.

rowing, amrap

pt 1: row 2.5k
time: 9:04.2

pretty poor time; room for improvement. 800-400 was pretty soft.

pt 2: amrap 10 min
7 hang power cleans 115#
7 push press 40# dumbbells
15 squats
rounds: 11+3 hpc

daily report

• body: sore. 1-10; 9
• mind: never better.
• spirit: more zizek  http://www.scribd.com/doc/79418691/Zizek-Cyberspace
• notes: fun week. sore, but learning.

pull ups, hspu, ghd

chest to bar pull ups unbroken

5-10-15-10-5-10-15-10-5

time: ~12 min

hsup 1-10 unbroken

time ~10 min

100 ghd sit ups for time

time ~8 min (ouch)

daily report

• body: sore. ripped hands. c2b pull ups suck.
• mind: busy day; extremely tired.
• spirit: more slavoj. this guy does it for me.  http://vanishingmediator.blogspot.com/2012/01/shuddhabrata-sengupta-interviews-slavoj.html
• food:  



yum

• battle wounds: 

not yum

will

three wod's today, 2 hours rest between each one.

1400

amrap 5 min

5 hang squat snatch 95#

10 du's

for rounds: 8 rounds + 9 du

1600

1 min max reps:

c&j 135#

burpees

rowing

burpees

c&j 135#

for reps: 10, 18, 15, 12, 8

1800

run 1 mile

for time: 7:01 (need to retest this; bad effort)

daily report

1 meal per day, warrior style. have you seen a more perfect tray?

• body: a little sore, but good.
• mind: cloudy. need to get clean w/ nutrition.
• spirit: getting there.
• notes: good wod's today. felt like shit by the mile run. burpees suck.
• ate this earlier: 

lactate training

saturday:

5 rft
1k row
15 covp chin ups
15 thrusters 75#
15 burpees

for time: 25+

sunday:

treadmill intervalls
:30 @ 90% intensity (7.5 mph 10% ele)
:30 @ 50% intensity (5.0 mph 10% ele)
x 20

5 rft
20 ghd sit ups
20 back ext
rest 90 sec

daily report

• body: sore. everywhere.
• mind: cloudy. a little drinking this weekend, diet wasn't the best
• spirit: could not be more obsessed with slavoj zizek right now. his meditations on 9/11 are blowing my mind.

3 sets @ 100%
Power clean x 5 TnG
10 burpees
for loads: 185, 205, 185
for times: 35, 39, 38

3 sets @ 95%
row 1 minute
for nothing, rower in gym has no readout. felt strong, though. guestimate: 1:34-1:39 500m pace.

5 rft
20 du
15 ghd situps
15 back ext
for time: 6:34

Daily report

• Body: Sore.
• Sleep: Getting there.
• Nutrition: Best its been in awhile.
• Mind: I feel great. Not too cloudy. Currently taking ALA/Carnitine stack in mornings; clears up the fog very effectively.

Back at collegeville

Finally getting into the swing of things at school in collegeville. Over two days before I came up I got through the construction series competition wods. They royally kicked my ass and I am sore. That said, this was a learning experience. In a few months I would like to retest.

On the hour, every hour:

 1st hour: 5,4,3,2,1 C&J - 205/115# MU's (1 score = time) 9+ min

 2nd hour: 2K Row + Max DU's in 10 min (2 scores = time for row and reps of DU's) Did this wrong. Did full 2k then 10min max rep burpees. 7 min 23 sec + 499 DUs

 3rd hour: 15,12,9 R KB Snatch - 2/1.5 pd L KB Snatch - 2/1.5 pd Burpees - vertical body at top (1 score = time) 8 min 12 sec

 4th hour: 12 min amrap 10 wall balls - 20/14# to 10ft 5 toes to bar (1 score = reps) More than 200 but lost count.

 Yesterday Run 30 min @Z1

 Daily report

 Body. Sore. 1-10;8
 Mind. Clear. Good diet, captivating instructors at school, organized start.
 Spirit. Searching. Still caught in the middle of my beliefs politically and religiously. Maybe I will get somewhere this year. Probably not.
 Currently reading: Gravity's Rainbow by Thomas Pynchon and everything by Slavoj Zizek
 Notes. Need better sleep i.e. consistent schedule. diet is the best it has been. Looking forward to the games.

Grace, power cleans

10 January 2012

tuesday:

It was abnormally warm (~55 degrees) so I went on a group bike ride from Long Lake to Watertown. ~30 miles or so on well kept roads. 

yesterday:

A. 1 push press, 2 push jerk, 2 split jerk x 4

B. Clean and Jerk TnG x 10 -- game pace; rest 60 sec

C. FLR (no rings) accumulate 6 minutes

results

a. 185, 205, 205, 205 (kept it light; power clean to rack each set)

b. 135 all sets; unbroken until set 3 rep 7. MENTAL.

c. complete.

today:

A. Power clean; build to tough single

+

5 rds for time

225# deadlift x 12

15 box jumps - 36" - jump up, step down

21 double unders

B. 3 hspu on the minute for 5:00

C. 50 GHD situps

results

a. 185, 205, 225, 245 fail x 3

+

~12 min, unbroken, ~80% intensity, skinning shins on rep 7 of fourth round box jumps. ouch.

b. complete.

c. complete.

Daily report

• Body: Good. Legs still sore from Karen.
• Sleep: Need to work on this. Staying up too late, sleeping too late. Structure of class/school will help here.
• Nutrition: Good. Broke down and had some grain yesterday. I'm past it -- remaining strict as possible.



This halibut was AWESOME. I would have liked to see the recipie for the walnut tapenade.

• Notes: Good sessions. I remember going 245# on power clean for sets of 3 last winter. It felt heavy for a single, today. I am sure it will come back with more sessions like this.
• Link of the day: Excellent training advice. Short and sweet. KISS 2.0 by Stephen Low

opt being x 2

Did two today from OPT:

Work up to heavy triple at pace 20X0
185, 225, 245, 265
Power cleans x 3;jerk x 1 w/ 45 second rest
205 all sets, speed and aggressive focus
Weighted dips at pace 30X1
25# all sets

"Karen"
150 wall balls for time
9 minutes

Daily report:

• Body: Sore; especially legs.
• Nutrition: Good. No wheat since new years.
• Sleep: Gettin' there. Woke up at 9:30 today. That's a start.
• Notes: Good training. Power cleans are starting to feel natural.

OPT "being" :

100 TGU w/ 1.5 pd kb
complete (not for time)

Daily report

• Body: Lats very sore.
• Sleep: Okay. Making an honest attempt to rise at 7:30 each morning until school begins.
• Nutrition: Wheat-less warrior going strong.
• Notes: This was not fun. Quite painful. Sets of 10 until 50, then sets of 5. Sets of 3 at the end. Wrists sore.