Strength Focus: Start of Week 1, Day 1

Strength:
worked to 1RM back squat, 265#
Bench press 3x5, 165#-5, 175#-5, 185#-5, 195#-3

WOD: *BENCHMARK
12-9-6
Front squat (165#)
HSPU
time: 8:06

GHD 2x30
HSPU 3x5

Today was a tough start to the week. The front squats followed by the the HSPUs were a brutal combination. it was hard to string 2-3 reps together due to major shoulder fatigue. This was a good mental test to force myself to continue on despite muscle failure.

Blackwell and Deadly Deads

11/27
AM WOD:
3RFT
Run Blackwell hill
50 air squats
time: 10:06

PM WOD:
Strength: work to 1RM strict press, 155#

3RFT
20 pull-ups
14 KB snatch (1.5 pood)
6 C&J
time: 9:22

11/28
Strength: work to 1RM deadlift, 435#

WOD1:  *BENCHMARK
5RFT
10 DL (275#)
10 burpees
time: 4:03

WOD 2:
4RFT
5 KB thruster (1.5 pood, one in each hand)
25 DUs
time: 4:48

These two days back to back was one brutal matchup. It was important to develop the mentality of pushing through when the mind was dragging behind. The deadlift PR felt great and it's certainly a sign that I am getting stronger. I'm looking forward to starting a new heavy WOD series these next few weeks, the goal is to have shorter quicker WODs with an emphasis on strength and establishing new benchmarks.

Turkey Day

WOD: Partner Workout (all reps completed between you and your partner together)

Run 800m
80 KB swings (2 pood)
80 burpees
Run 800m
80 toes-to-bar
80 push-ups
Run 800m
80 goblet squats (2 pood)
Run 800m while carrying partner

time: 29:45

Today was an early Thanksgiving to gain an edge on all the pounds that would be added due to food. The workout was cold and wet but a lot of fun due to the partner aspect. The hardest round was by far the burpees and KB swings. Overall it proved to be a successful Thanksgiving, spending time with family and great friends thank God for His goodness. The Seager CrossFit pull-up rig was put up today and we can't wait to break it in.

Gymnasty and Tires

11/23
Strength:
OHS-worked up to a new 1RM, 129#
FS-worked up to 232#, failed rep

Gymnastics work:
Ring HSPU
Ring L-sit holds
Max L-sit hold: 27 seconds
Max ring dips: 12 reps
Max hand stand hold: 50 seconds

11/24
WOD: 4RFT
Run 200m
40m tire throws w/ broad jump
20 burpees
Run 200m
40m tire throw w/ broad jump
15 burpees
Run 200m
40m tire throws w/ broad jump
10 burpees
Run 200m
40m tire throws w/ broad jump
5 burpees

time: 13:10

Linda

Strength:
hang snatch 3-3-3-3-3, 65#, 90#, 100#, 111#, 116#
bench press 3-2-1-1, 155#, 185#, 210#, 215#

WOD: "Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift (275#)
Bench press (180#)
Power clean (135#)

Time: 24:35

Food: oatmeal, salads, chicken.
Nutrients: 5 fish oil, 3 shark liver oil, 1 vitamin D

Today took it right out of me. I can't pick my arms up with out getting that wonderful fatigue feeling. This week is going to be epic. A little Thanksgiving break, a lot of awesome WODs and no school. I'm looking forward to a fun time relaxing, sweating and getting some much needed rest.

Deadly Triplet and Double Duo

11/19


Strength:
3-3-3-3 hang clean, 95#, 115#, 135#, 155#
2-2-2-2 split jerk, 95#, 135#, 155#, 177#

WOD: "Triplet"

12-9-6 thruster (105#) row (calories)
time: 3:30

12-9-6 squat clean (135#) chest-to-bar pull-ups
time: 5:57

12-9-6 OHS (95#-65#) ring dips
time: 9:57


11/20


Strength:
2-2-2-2-2-2-2 hang snatch, 90#, 95#, 100#, 105#, 110#, 110#
5-3-1+ deadlift, 285#, 315#, 350#-4 reps

WOD 1: 10min AMRAP

2 muscle-ups
4 deadlift (225#)
8 pistols

rounds: 8, 4 deadlifts

WOD 2: 10 RFT

10 KB (2 pood)
10 burpees

time: 13:15

These days back to back served as a huge challenge. Not only was it a test of physical strength and endurance, but it forced me to battle through the mental games. Too much weight, too strenuous and other random doubts were all thoughts racing through my head. The way to improve is not necessarily to lift more weight, but to push through each round and rep as fast as possible and not giving into the mind. The mind is its own obstacle to overcome and the harder you work day in and day out, the more you gain the edge.

Strong Week Day 3

AM- "Barbara"

5 RFT-3min rest after each round

20 pull-ups

30 push-ups

40 butterfly sit-ups

50 squats

Time: 30:57

PM- gymnastics work (paralleletes, ring work, handstand work) 

Food: greens, chicken, eggs, 1/2 grapefruit, wheat bread, honey, peanut butter, jelly

Nutrients: 3 fish oil, 3 shark liver oil, 1 vitamin D

Today was exhausting, there really isn't much to be said except thank you God for a recovery day!

Strong Week Day 2

Strength:
5-3-1 OHS, 78#, 93#, 111#
5-3-1 BS, 185#, 225#, 255# (failed rep)

WOD:

10 clean and jerk (135#)
1 gym suicide (half back, full back)
10 clean and jerk
1 gym suicide
10 clean and jerk
1 gym suicide

Time: 4:15

Food: Omelet, salads, chicken, whole wheat bread, 1/2 grapefruit
Nutrients: 5 fish oils, 3 shark liver, 1 vitamin D

Today was about working while tired. The 5-3-1 sequence is meant to help it weak points in strength and continually get stronger. Working through tired legs was today's goal and it was by no means easy. The sets of 10 C&J was all about brute strength and pushing through it along with the run. Legs were very tired so it was important to focus on explosive movements to push past the fatigue.

Strong Week Day 1

Strength:
5-3-1 strict press, 109#,131#,131#
5-3-1 push press, 131#, 141#, 151#

WOD 1:

150 double unders
9 deadlift (315#)
100 double unders
6 deadlift
50 double unders
3 deadlift

Time: 10:02

WOD 2:

8min AMRAP
4HSPU
8 KB swing (2 pood)
12 GHD

Rounds: 5 with 4 swings

Food: Greens, omelet, veggies, fish
Nutrients: 3 fish oil, 3 shark liver oil, 1 vitamin D

Today was the start to a week focusing on getting stronger. before each WOD this week there will be some strength lifts to help develop weak points. Today was tough, it involved a lot of shoulders and the DLs were rough at 315#. It's all about maintaining the endurance while lifting heavy. Limit breaks and push through the point of fatigue where the mind tells the body to quit. Overcoming this barrier will result in much better times and performance

Ending to a tough week

11/12

WOD: 5RFT

5 C&J (155#)

20 GHD

15 DL (155#)

10 KB swings (2 pood)

Time: 10:29

Work to 3RM Clean: 177#

1RM Clean: 205#

11/13

Group WOD: 4 people per group

Complete 200 OHS (95/75#)

1 suicide per group member

Complete 400 DUs 

Time: 25:32

1RM Front Squat: 232#

Veteran's Day

11/10 
Warm-up: stretch/shoulder flexibility
WOD:

Row 100m
15 squat snatch (78#)
Row 250m
10 squat snatch
Row 500m
5 squat snatch
Row 250m
10 squat snatch
Row 100
15 squat snatch

Time: 19:15

11/11
Warm-up: PVC work, stretching
WOD: "Intensity"

2RFT:
50 x Thruster (65#)
50 x CrossFit push-ups (hands off the ground at the bottom)
Row 1000m

Time: 22:54

Push-Press: 3RM
95#, 111#, 135#, 155#,165#, 170# (fail on 3rd rep-incomplete)

Today is Veteran's Day and I just want to thank all of those who have sacrificed their lives for all of us. Without you we would be at a great disadvantage. Today was tough due to the mass reps. It was about commitment to pushing through, work through exhaustion. The transition from thrusters to pushups seemed to be the toughest due to extreme shoulder fatigue. The push-press 3RM proved to be fairly strong after the WOD which was nice to see.

Terrible Tuesday

Max HSPU: 14
Max Pull-ups: 31

3-3-4-5 Deadlift (250-275#)

WOD #1: 5RFT
10 DL (275#)
10 Burpees

Time: 6:00

WOD #2: 3RFT
10 Chest-to-bar pull-ups
10 Front squat (165#)
10 Burpees

Time: 8:15

Food: Omelet, apple sauce, melon (breakfast), Steak/black bean Burrito (lunch), Salad and pork (dinner)
Nutrients: 4 fish oil, 3 shark liver oil, 1 vitamin D

Reading this log says enough, the day was long and exhausting. It was another mental day, breaking through the barrier. The front squats and deadlift proved to be the toughest, followed by CTB pull-ups and burpees are always burners. Today was a great day filled with lots of lifts. It is good to mix it up with some double and triple short WOD days and some single longer more intense WOD days. Constant variation is the goal. Looking forward to hitting it hard tomorrow!

Fresh Start

Strength (am)

Snatch (from ground): 2x5 (111#)
Snatch (from mid thigh): 2x5 (111#)
Snatch pull: 5-4-3--2-1 (111#)
Squats: 1x5 (150#) 1x5 (200#) 1x5 (225#)

WOD (pm)


3RFT:
30 KB swings (1.5 pood)
25 Wall ball shots (20#)
20 Pull-ups

Time: 12:11

Food: eggs, grapefruit (breakfast), chicken spinach salad (lunch), chicken spinach salad, pork chops, peas, 3 slices of wheat bread (dinner).
Nutrients: 3 fish oil, 3 shark liver oil, 1 vitamin D
Sleep: 6 hours 15 minutes (not enough)

After a tough weekend on the field and an end to the season, it felt good to get up and work on strength earlier in the morning. The morning was spent getting the rhythm and form of the snatch. Its a tough move and there is plenty of work to be done on it. Squats felt really good this morning and it was nice to get 5 reps at 225#. This weeks focus is working with heavy weight the help improve some of the O lifts. The pm WOD was a typical grinder, it was about over coming the mental game. The focus for me is pushing through the point where the mind wants to quit. Its about training the body to work through pain and ignore the mind, especially when it wants to give up.

Day 3 of Hero Week: Stephen

"Stephen"

30-25-20-15-10-5
GHD sit-ups
Back extensions
Knees to elbow
Stiff legged deadlift (95#)

Time: 18:39

Food: Eggs/Melon and Protein shake (am), Sushi (midday), Small chicken spinach salad and shrimp (pm)
Nutrients: 4 Fish oil, 3 Shark liver oil, 1 Vitamin D

Just like any other hero wod, this pushed me outside my zone where I was able to feel my body growing stronger. With intense workout regimes such as CrossFit its not about completing the workout as fast as you can, even though we all strive for better times. It is about the mind partnering with the body and pushing yourself, in perfect form, to ultimate improvements. When you finish a wod and you feel physical pain and crazy soreness that is when you know you have pushed yourself to improvement. When you cheat form and tailor the workout to where you currently are there is no way to improve. Improvements come from me saying, "This will be a suckfest, but I will get through it and grow stronger from it." Pushing the body to the point of discomfort is the zone you should be working out in if you desire to improve. Twist and turn different movements and exercises in every direction to aid growth. Change your environments (track workouts, heavy lifting, metcons, distance runs, speed workouts, stadiums, climbing) anything that will allow our body to see something new.

Day 2 of Hero Week: Coe

"Coe"   11/2/10

10 Rounds for time:

10 Thursters (95#)
15 Bar pushups

Time: 16:57

Food: Mainly chicken salad, wheat bread, eggs and honeydew melon
Nutrients: 3 Fish oil, 3 Shark liver oil, 1 Vitamin D

Today required brute strength and stamina. The thrusters were completed unbroken, while the pushups seemed to be a bit tougher. The glutes, hamstrings and traps are sore as a result of all this. Tomorrow is game-day so its time to rest up, recover and get ready to perform.

Day 1 of Hero Week: DT

"DT"

5 Rounds for time:

12 Deadlifts (155#)
9 Hang Cleans (155#)
6 Push Press (155#)

Time: 25:47

Food: Protein shake, Turkey and Cantaloupe (am) chicken/mushroom/carrot/spinach salad (lunch) pumpkin bread and apple pie, pumpkin seeds (afternoon) chicken/mushroom/carrot/spinach salad w/ wheat bread (pm).
Nutrients: 5 Fish oil, 3 Shark liver oil, 1 Vitamin D, 1000mg of Vitamin C

Today just kicked my butt into gear. The prescribed weight was the major obstacle that I had to overcome, pushing through when the weight gets heavy. The time was slow but sometimes you have to move slower in order to become proficient in the form of each movement. The hang cleans and push press were really the cause for a slow time. I was forced to pound out three reps at a time due to fatigue, but in order to get stronger you must push through. Today was also the first day training in Vibram Five-Fingers and it was such as awesome feeling. It is very different because there is no padding, just rubber for grip. The objective is to facilitate working out barefooted to help develop foot, ankle and leg muscles. It gives you less of a base than what you are used to forces you to train in natural form (barefoot). The feet are a bit sore after a workout like today, but let me tell you its rewarding.