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