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: