Ughh

Thanks everyone for the well wishes. Back is feeling much better just some pain, no more nerve pain, however I got smacked with a 102 degree fever, cold sweats, and non-stop headaches. Feels like I can't win!

Mandie has had a mean cough for the last couple of days and late last night I started to get some throat pain. Then it went on with cold sweats, getting up every hour, and intermittent muscle/joint pain. Then in the normal morning hours 8am ish came the headaches and the nausea and that's I how I spent the entire day.

I haven't ate anything at all today but am lucky to hold down some Sprite and some Gatorade.

I'm actually going to go to work tomorrow so I can get up and move around. I really haven't left the house in days. 

Laid back

No, not with my mind on my money and my money on my mind.

So I've been training on a sore back for a while... ok it was 8 days to be exact before it got BAD. Somewhere between over-training on a sore back, 3 mobility wods to open up my hip flexors, and a crappy diet, I'm in a ridiculous amount of pain. Starting Thursday evening I started to get some minor nerve stingers in my back. I thought it was just a sporadic thing and figure it would be better the next day. Nope, about 5 times worse.

The good thing is that it was very predictable ie if I would bend in a certain direction, a certain amount it would zing a nerve. It may sound silly that this is a good thing but about 8 years ago I had really bad bouts of sciatica that came out of no where and would leave me twitching on the floor as if I had been tazered and with a migraine from the absurd amount of pain it would cause. So knowing where and when I can expect pain really isn't so bad.

Now, it's pretty pathetic that my wife offered to help me on with my socks but that is where the pain is almost intolerable. I currently have to cross my leg like a figure four to put on my socks because bringing my knee to my chest and my hands to my feet is ridiculously painful. I of course declined and painfully slide on my own socks.

I cancelled all of my clients today and tomorrow and Bryce is fortunately covering my classes as I'm hoping it will be miraculously better tomorrow. I painfully emailed Roger to cancel for the week. This is some what of a set back for me but a small set back is tolerable. If I don't recover from this pain... game over.

My diagnosis is that it's a inflamed psoas irritating a couple of nerves.

So here's my current course of action:
1 more day of full rest, continuing with a heat pack, limiting inflammatory foods, and adding a ridiculous amount of fish oil.

Humbled

I can write a bit about how I had a bad training day... but would rather not. Take the time to watch this video. INSPIRING!!!

Questioning yourself

Last week Thursday I had one of those days...

It started out pretty well, snatched 80kg (176#) for 5 singles with only one miss in the beginning. I got to the clean and jerk and I missed 115kg (253.5#), not once but twice. I wasn't just missing. It felt awfully heavy and I was trying to heave the weight around. Roger asked me what was going on and I had no clue. He asked me if I was sore (which I was slightly, but not enough to give me issues) and I said maybe a little in my lower back but nothing bad. He had me back it down for one last rep at 110kg (242#) which I made but it was neither pretty or easy. I almost made excuses for myself on the way home as I was figuring kilo convesions that it was ok to miss 253.5#. It's heavy right? Fuck that! If you can clean and jerk 270#s then 253# shouldn't be an issue.

I just left feeling DEFEATED. I QUESTIONED everything that I am currently doing. Is it really WORTH it to not CrossFit and focus on a sport that just kicked the shit out of me? CAN I actually hit the goals that I set for myself? Is trying to qualifying nationally OUT OF MY LEAGUE? Very FRUSTRATING!

Thursday night I hit the videos and reviewed and broke down my lifts. Over and over and over.

Still sore on Friday I worked on my snatch technique for 1.5 hours (it's the one the "Video Analysis" is from). Changed my start position and widened up my grip a ton.

Still sore on Saturday I pushed through my strength workout. Power snatches at 70.5kg (155# for triples and push press at 93kgs (205#) for triples regained my faith in what I'm doing. Just felt strong.

Even more sore, I rested on Sunday.

Still sore, I hang power snatched on Monday on the third attempt hit 93kg (205#)! Building back up my precious previously crushed ego.

Still sore on Tuesday (today) I still went in to see Roger. I was a bit shaken up over last weeks mishaps, but really excited to try the new setup/grip.

A pretty great day. Weights were feeling light. I quickly made it up to 90kg (198#). This is a weight I have never made at BG. First attempt I was almost surprised I got under it but couldn't hold the lockout. My second attempt was disastrous! I tried to save it coming up, almost ran in to the squat stand bailed it, bar hits a stand and shoots back clips me in the leg. Pretty embarrassing, but I'm not there to impress anyone. I'm there to battle my own demons. Third attempt I decided to go with a grip wider than I had ever used and nailed it. 90kg is not a voodoo "bad number" weight for me (that is really why I chose 91kg at the meet, even though snatching 200#s is pretty cool too).

As much as I wanted to snatch all day, Roger had me move on to cleans. Surprisingly, the weights felt great! I was able to fully extend, get a small little jump back, cruised up to 100kg (220#) and 110kg (242#) jerks were a little heavy in the front foot but everything good for the most part. I hit 115kg (253.5#) easily. I consulted with my coach that I continually failed at this weight last week, he advises me to go up small increments 117.5kg (359#) felt good, still extending and jumping back slightly, jerk was solid. He has me go up to 120kg (264.5#) still felt good, small jump back, slow dip in jerk but got under it easily. He asks me how it felt, I said it felt good. He asks me what I did in comp? 123kg. He asks me if I want to go 125kg... I never say no, when Roger asks "Do you want to try...") BAM nailed it! He asks me again, "One more?" As I said, Roger asks and I have yet to say no. "Throw the silvers on" (1.25kg plates). It pulled me very slightly forward but I got it. 281 pounds!!! Faith is restored and we are back on the positive mindset to the National Qualifying goal. NEW OLY TOTAL: 217.5!!!

I guess in a sport like this there are going to be good days and there are going to be not-so-good days... okay, I won't sugar coat it, there are going to be horribly shitty days that make me question myself. This last few days was a mental battle and I'm sure many more of these are to come. One of my new goals is to maintain the discipline to accept bad days and take advantage of good days. Like Coach B says, "WHEN THE FRYING PAN IS HOT, YOU DO THE COOKING!!!"

Snatch Obsession

So when I say I have a snatch obsession, I don't think people really know what an obsession is. It's 1:00am and I just finished a small video on a sample of how much I actually analyze my videos. I'm convinced if I can make small changes daily and reinforce basics I can make my goal sooner than expected. I'd snatch right now if I had a barbell at home and my thumbs didn't hurt so much. Oh yeah! Hit a 205 hang snatch today! That is 4.8 lbs more than my max snatch so I'm hoping my snatch number is getting better.


Alright, this is the 4th time I'm uploading this video due to typos and other bullshit.
I embedded this, but open it full screen for a true appreciation of it!!!

Snatch Analysis from Rudy Tapalla on Vimeo.

This is the video I use to see what the most optimal position is:

It's not vanity... I swear!

This is probably the only place that I'd really post that I currently have a snatch obsession (go ahead and chuckle).

I've watched videos of Olympians over and over and over and over... Then watched what I do over and over and over... at speed, in slow-mo, multiple reps. I know Mandie probably thinks it's a vanity thing but it is almost completely the opposite. I continually watch how much I jack up the snatch and contemplate late at night what I need to do to make those look as similar as my given genetic potential will allow. 

There's some dude "crackyflipside" that has some sick videos on you tube.

If you forward it to about 1:05 you'll see my current Oly hero, a Chinese dude named Hui. He does the fastest power snatch warming up (of course with more than my max c&j). He also snatches 160kgs in the end.

Training went well today considering I have a pretty sore lower back. Worked on a new snatch setup and having more of a knee bend above the knee. Also pretty happy with a 93kg push press x3 of course with the blocks.

The Return

I know it's been a while but decided I should really update my blog. For a while, I've kept it on the DL that my newest goal was to pick up a new sport and give it my all. Olympic Weightlifting. Oly lifting is something that I really enjoy and wasn't sure what the actually possibility of being somewhat competitive at it was in my means. I decided to work with some pro's. Mike and Roger are by far the most experienced coaches in the area and it is a true shame that I haven't used them to my max advantage earlier.

I want to compete on that stage one day! A 238 total is what I need to qualify for the 77kg weight class.

Last hits

Chose sleep over food today. Probably not the best decision.

12pm
Cafe Orchid
Meat soup (lamb soup, just thought what they named it was funny)
Lamb Salad (Awesome!!!)

2pm
3x3 Musketeers (fun-size)

4pm
Starbucks Americano HWC

9pm
Paleo chili
Handful of pecans

Still craving some snack-size sugars. Damn withdrawal all over again.

A couple more hits

I really am a sugar addict. Yesterday's fall off is still having a little residual today.

1230pm
3 donuts (left over from yesterday)

?pm a couple of Snicker's here and there (2 to be exact)

6pm
Gyros and chicken salad (1 more snicker)

1030pm
Chicken and broccoli
(1 more snicker)

Obviously I have zero will power and that's why cleaning out the kitchen and not having crap in the house is a big thing. Would you leave some crack around the house if you were an addict trying to get clean? Gotta have Mandie take that stuff to work.

Jumped off the wagon for a night

830am
2 eggs,3 sausage, 3 bacon
SB Americano HWC

1230pm
Chicken salad from Whole Foods

7pm
Steak and plantains

9pm
Snickers snacker (Mandie should have never brought those in the house. I have NO will power)

CFC Halloween party 3-4 tequillas
A couple of slices of pizza

Post:
Steak torta, pork taco, sprite, 2 bavarian cremes

Snatch-tastic

730am
Starbucks Americano (damn, they forgot to add the HWC!!! Bastards stole my fat!)

8am
Omelette w/bacon and sausage, broccoli

11am
Home Depot run with Ben.
Mini WOD pushed 12 feet and about 300lbs of lumber from HD to the box. Ha ha ha. Fun times.

2pm
Headed home for some good news.
Chicken & Gyros salad

330pm
Back to bucks
Venti unsweetened ice coffee WITH HWC!

530pm
Snatch worked up to 175#.

Oct28Snatch165 from Rudy Tapalla on Vimeo.

Not my best snatch but I thought this was a combination of funny as Chris' music was funky and he was rolling on the ground in the background.

The new set up Sage suggested combined with some of the stuff Staley taught is working out pretty well. Maintaining a better back angle and getting quite a bit more speed through the middle.
Similar faults in all of my snatches: jumping forward, hip is completely open however, the shoulders seem to not get far enough behind the bar on the top of the final pull.

Finished off with a jerk or two at 205, some shoulder rehab 20# ext rot & powell raise, 5# trap3. Trap3 irritated my neck and is super sore. Funny how 5# can kick the shit out of me.

630pm Muscle Milk Light

930pm
Gross amounts of steak and lamb over salad, Mediterranean style.

The biggest question over the next couple of days for me to answer is: What Can CrossFit Chicago be the best in WORLD at?

Umm I forgot

830am
Starbucks Venti Americano HWC
2 eggs, 3 bacon, 2 sausage

2pm
Starbucks Venti Americano HWC
Barista gal said "You're back again!" I had to completely think about it and realized I have been there twice today. Just a ton on my mind. Damn, Good To Great got me thinking about too much sh*t! Here's a link to one of the things that I'm really thinking about. The Hedgehog Concept!!!

3pm
Gotta love audio books! I originally felt really wasteful buying an audio book with the hard copy sitting right next to me. I mean it's another $30, but Good to Great has been sitting on my "to read" list for almost 2 years. Just finished the audio book over the last two days! Going to probably listen to it a second time with taking notes here and there.
Got the last couple of chapters in over fumes and applying a second coat of finish on the new plyo boxes. Yes, I know getting high again!

I forgot to eat and was loaded up on too much caffeine.

8pm
1/2 leftover chix salad from yesterday

A little mentally messed up! I know I didn't really eat today but jumped on the scale for shits and giggles as I was saying "...I stopped losing weight, and stabilized at 164..." Boom the f*cking scale says 161.4 Hoping that's just an empty gut and dehydration. Lower 160s isn't a good look for me.

930pm
kale and steak
handful of pecans
8 fish oil caps

Been in the really bad habit of sleeping about 12/1230, but still waking up around 5/515 not feeling too exhausted over the day (physically at least, mentally is another story) but have to fix that soon! I'm sure it will be easy to regulate after the Halloween party.

Chemical high, unplanned fasting, and knee pain

Spent most of the morning sucking in fumes from finishing the new plyo boxes.

Held off on the coffee today and didn't eat until really really late.
330pm
bought a chicken salad but had to squeeze in a wod
Warmed up with a snatch worked up to 145. Not really trying to max on these days as much as I'm working on my new Sage approved setup. Bryce said he thinks it's a better set up for me too.

Monday's metcon
5 rounds of:
10 burpees
10 box jumps
10 pull ups

6:29 pretty happy with that time. My shoot time was sub 8. I figure this would be one that I was around Scott's (7:30) or Randy's (7:55?) times. I consider it unbroken but I guess that's relative. I had a couple of pauses on the box because of rhythm, and actually one breath in the 4th round at the 7th rep. Overall happy that I ept moving at about 85% without hitting the wall once again. Last set of pull ups unbroken but BFK rhythm broken at 7. Damn you paleo.

Had half of my chicken salad post wod.

5pm had a Muscle Milk light.
Started to cramp about 15 minutes later. What's that about? I don't have coffee and I start to cramp?

7pm
V-ball
It is the new shoes that was causing knee pain. Played the second two games in my flat need to be replaced Puma Salohs.

9pm
Fish oil (just started again!) 8Grams
Ground turkey, Italian, mushroom, tomoatoes medly that Mandie made.
Handful of pecans.

Damn you Expedia

730am
steak and eggs, broccoli,

8am
Starbucks Iced Coffee HWC

12pm
C&J 235, 245f

4 Rounds of:
400m run
15 Thrusters@65
10:25
Felt pretty good overall on the metcon. Bryce said I'm looking lean. I feel like I'm looking a little too bony for my liking.

430pm
gyros/chix salad
handful of pecans

1130pm
while on the phone with Expedia for 40+ min
Chicken and Kale
handful of pecans

Bad case of the Mondays

12pm
Chipotle bowl
lettuce, carnitas, guac and more lettuce, iced tea

300pm
handful of almonds

330pm
steak, broccoli, starbucks iced coffee HWC

900pm
pork chop, brussel sprouts, handful of pecans

Had a great chat with MikeK on business and business philosophy. Overwhelmed.

Family time

10am
4 eggs, 3 sausage patties, 3 strips bacon, glass of oj

4pm
steak, gyros meat, ground beef something, salad, iced tea (with some funky mint or something) from Pita Inn.

Really, really wanted to eat the rice and pitas.

8pm
chopped chicken salad

10pm handful of almonds/pecans

Got to hang out with my in-laws yesterday and with my nephew Mason this afternoon. Good to catch up with family.

Saturday

It's only been 9 days and it seems forever.
10am
Americano HWC

1230pm
Steak and eggs little broccoli

430pm
Chix breast other half of broccoli from lunch

7pm
Steak, turkey, broccoli, asparagus, bacon wrapped asparagus, spaghetti squash, 2 glasses red wine

1130pm
turkey, salad, 2 glasses red wine

Really craving cheese danish with vanilla ice cream on top, had to call my sponsor to help me past this agony.

??am
Stayed up late had a plum, an apple and 6 tiny pieces of licorice.

Mmm Paleo

725am
Uncle Mike's!
Coffee
1 cup of Lugaw (not paleo, like rice stew w/chicken)
Longanisa/Tocino Omelet
Sliced tomatoes

This was brutal passing up on garlic fried rice but still awesome. Chilled with E-diesel and the Judge

1230pm
Lunch w/Scott
Smoque
Obscene amounts of BBQed meats with no BBQ sauce
Iced tea x3

130pm
Unsweetend Iced Coffee HWC

430pm
20 minutes amrap of
10 unbroken pull ups
8 OHS@135
6 rounds 6 pull ups

510pm
Muscle Milk Light

10pm
Steak with Onions
Handful of pecans

1 week down

820am
Americano HWC

2pm
Gyros/chix breast salad (that was some good sh*t. Too much sodium though)

3pm-4pm
nap (only testing out my pillow for research, ha ha)

750pm
8 reps -high speed high load - you choose 95,105,115,125,135
15 unbroken box jumps - 24/20"
rest 2 min x 5

Active rest 5 min
8 reps - hang power snatch high speed high load - you choose 95 for all
Row Sprint 15 sec @ maximal effort
rest 2 min x 5

830pm
Muscle Milk light 8oz (ahhh hitting a sugar fix, 3grams seems SOOOO sweet)

930pm
Paleo chili, handful of almonds

Still going through withdrawal

10:30am
Steak, 2 eggs, veggies, chicken breast

3pm
OPT WOD
A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets

4pm
1/4 Chipotle salad bowl

730pm
Partial wod
5 Rounds for time of:
5 Front squats
5 Jerks
5 Back squats

95,185F(3 jerks fail), 185F 5 front squats(dumped bar, was going to try behind the neck jerks), 135, 155, 165(0 jerks fail, just tired, wrist hurt...)

930pm
3/4 Chipotle bowl
(steak, carnitas, guac, lettuce)
Handful of pecans

Updated

Haven't updated my blog in forever.

I'm just going to jump in and start with today.

Been strict paleo up to today. I allowed myself a post workout shake.

8am
Steak probably about 12 oz, 2 eggs, and mixed veggies.
Americano w/heavy whip

2pm
Bulgogi, kimchi, spicy cabbage something, and miso soup

6pm workout
OHS
165x5,185x5,205x2,205x5
3 Rounds:
15HPC@135
15burpees
5:15
Grip was fried and work capacity sucks.

7pm
Muscle Milk Light

9pm
Pork chop, 3 piece asparagus, handful of pecans

Not so bad...

Most people that know me, know that FGB is not my favorite wod. I did it within my first week of doing mainsite wods. I scored a 285 here's the previous breakdown:

30,20,20
20,15,15
27,20,22
15,15,19
16,15,16

This time around:
25,20,26
26,19,21
27,22,19
21,22,18
16,14,16

Total 312

First time breaking 300, but was never a really big goal of mine. This wod always let's me know what my weaknesses are. After doing mainsite for 8-9 weeks, I have definitely grown to like some of the longer metcons. The Bryce technique definitely helped out my sumo numbers! That and it didn't kill my back. I need to learn how to cycle box jumps without it killing my achillies now.
Also, the push press was very uncomfortable not the weight but the movement. Still having some functional issues with overhead movements.

Came into this one with a really sore back. I really think it was from the ring rows. The day after this wod my traps were rocked.

Every second still counts

Definitely dragging today only got about 4 hours of sleep and two staggered 30 min naps after that.

The strength today was press so I decided to work on my weakness in the press, shoulder stabilizers.

Strict ring rows 10x
20kg slow turkish get-up to windmill (1left, 1 right)
Strict ring rows 10x

21-15-9 reps for time of:
Front squats (135/95 or 50% of 1RM back squat)
Burpees

5:28

Originally was gong to try to keep it unbroken. Did well with the 21 set of maintaining breathing and not trying to hit it too hard. Realized how much the 15 set was going to hurt in the middle of the 21 burpees. Felt like I was losing ground on TomM on the 15 set so I dumped the game plan and did 3 sets of 5 with short rest. Last set was 5/4 split. I tried to catch up with TomM on the burpees and I did my burpees a little further away so he wouldn't see me coming but coming up in the middle of my 9th burpee he called time. It couldn't be more than a 1/2 second. Great push though.

I need to work more in this zone of pushing my lactate threshold. Today it was slightly the breathing side of things but mainly in my ability to push through the burn. I have plenty of strength for it. I even leaned more on one side alternating per 5 set in the 15 to disperse the burn. I may sub some of my strength wods for high rep med/med heavy weight for high volume. The only problem is that this usually leads to residual soreness. Decisions, decisions.

Post wod 25 HSPUs

1:29
Did this for time, just for fun. Also, challenged Bryce, Tom, and Erin to it too. We all ran into the same issue. Over exerting ourselves in the first set. I went 15 unbroken, I wanted to go 5 after that and barely squeezed out 3.

Had time so did 2 more set of 10 strict ring rows and much later did another 10 nose-to-ground HSPUs unbroken.

Pull ups!

I'm trying to channel my inner "Alison Jones" skills and throw a pic in here and there. This was me walking towards my knees-to-elbows among the mess of "The Seven." It really was an honor to do that wod. AlisonG great picture taking skills.

I didn't really get a proper warm up in but got this one in at about 3pm with Bryce.

4 Rounds for time of:
12 Power snatches (115/80 or 60% of 1RM)
400m Run
15 Pull ups
Rest precisely 2 minutes after each round

20:05
Splits: 3:18, 3:36, 3:39, 3:32

Pretty consistent... just not consistently fast.

I pretty much did singles on the snatch and picked it up as soon as the bar settled somewhat. The run was as expected, slow. I did 2 wods in August shorter than 200m. Before that I ran in mid July in Hermosa...at the Games. I guess I should run a little more. The pull ups were the high point of the wod, almost easily unbroken. Guess all the pull up work I've been doing is paying off.

Post wod 2 sets of 25 pull ups separated by about 40min breakers.

In Remembrance

It's almost funny how as soon as I was finished doing mainsite WODs, 2 days later I'm doing another mainsite wod.

Today in remembrance of September 11th we chose a Hero workout. I personally think Hero wods are not to be scaled. They are suppose to be mentally and physically challenging. You suffer and endure in honor of those that have given everything.

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

40:56
Splits: 2:52, 8:13, 14:48, 20:59, 28:08, 35:42, 40:56

Got really mentally soft in the 5th & 6th just couldn't get myself to pick up the thrusters. Wrist were having issues from the HSPUs to the thrusters. Only resting in the bottom of burpees helps me a ton. It's almost humiliating to sit with your face on the mat and you know you could always pick yourself back up. I guarantee it will get you moving 2x as fast as resting standing up. The only things that went unbroken were the KTEs, DLs, KB swings, and pull ups. Last set of pull ups lost flow 5 then 1 more butterfly then 1 regular kip. It felt like I was going to fall off the bar but couldn't let Kurt catch up.

Back with the crew

Thursday was a rest day so I decided to work on OHS.
45x3 75x3 105x3 135x2 165x1 195x1

195 is pretty far off from my OHS PR 255 but it felt good to OHS that much weight without it feeling like a jagged k-bar running up and down my upper spine.

I was definitely more sore then I thought I would be Friday from the OHS. First day doing our site wods and I didn't even do it with the rest of the class. Ha! Got this one in with Bryce, Scott, and Jeni.

10min AMRAP of:
3 Power clean (185#/115#)
5 C2B pullups
7 Wall ball (20#/14#) & 11′ target (bottom of ball above X)

7+5 wall balls, yes 2 short of a full 8 rounds. It was painful to hear the Jonny count down as it seemed the wall ball just couldn’t fall fast enough. Still finished the last two after the clock expired to complete 8. All pull ups unbroken, 2 pauses in the wall balls for mouth shots just a lot of breathing in between exercises.

Mentally took too long to pick up the cleans. One time I set up and then backed away from the bar. 185# really isn't that heavy. Just mentally have to be tougher. I waited for the pain to seep on in today and it didn't come. Really good programmed wod from Alex. Probably because it was right up my alley heavy and short but I'll take it!

Linda

"Linda" was the big send-off returning me to CF-Chicago programming and I can't wait to start working out with everyone again.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

22:30@170 (255,170,127.5) Really wanted to hit sub 20 but just couldn't hold it together. Deadlifts all were unbroken but there were long breaks before it started moving. I had the last rep of the 4 set of bench press almost break me. It took almost everything I had to finish the rep.

Looked back at previous times and here they are:
29Oct09 21:01@167 (250.5,167,125)
28Jun08 33:30@160 (240,160,120)

Really need to focus on my metcon. It sucks to look back and not see much progress but I guess that's why everything we do is measurable. Starting the list: OHS, shoulder mobility, pull up stamina, back endurance, metcon ability.

Mentally bruised

Warm up: 2x20 pull ups. Lost rhythm in the second set.

Split Jerk 1-1-1-1-1-1-1 reps

When I was on Westside/pre-neck/shoulder injury I was very close to getting a 300#Jerk. 275 and 285 was easy.

185-225-245f-245-275f

225 was no where as easy as it should have been. Overhead was not a problem but lockout was soft. After reviewing the video it shows slight bend in the arm.

I loaded up 245 and was completely shocked that I missed it. It was a slow dip/drive but I got under it plenty, stabilization was loose. I tired to save it and felt a little twinge in the back. Repeated 245 and made it but it still didn't feel good. Completely demoralized I put 275 on the bar just to feel the weight, good aggressive drive but push it slightly out in front and gave up on it way too soon. Also, my weightlifting belt is a little too loose now that I'm lighter.

Extension to get elevation on the bar felt great.

No where close to an optimal position to receive the bar. Back angle is scary! The restriction of the shoulder mobility is tilting my rib cage forward and making this super inefficient. Weight distribution too heavy in the front. Sad thing is this is the one that I made at 245#.

Just mentally beat up I decided to work on overhead squats. Loaded 95# to warm up and it felt bad. Another kick to the ego considering 255#s was my previous 1RM.

Checked the video and the first set was definitely knee dominant. The shoulder doesn't want to recess slightly back, so the knees and the lower back are compensating. It looks like I'm achieving a good overhead position and shoulders are definitely active however if you check the angle of my rib cage you'll notice the compensation.

It may be slight, but if you notice the excessive curve in my lower back is actually caused by the restriction of my shoulders and the angle of my rib cage/ thoracic spine

After a little work this is about as good as I could get it for now. Position is much more "stacked" and it was no longer knee dominant. 

This brings me to the realization that I need to fix things that are broken. The snatch and the overhead squat are eventually going to tweak my back or me knee if I don't address it now.

I wanted to do another 3-on-1 off of mainsite but I think I'll call it after doing "Linda" tomorrow. Calculating it, tomorrow will actually be 9 weeks of doing Mainsite. I missed 4 days so my 8 weeks of committing to mainsite is still complete. I think it has helped me in the long run but looking forward to working back in with the community.

Community

Warm up skill: 3x15 pull ups (wide grip is feeling really really good)

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

9 rounds 7 cleans

I was hesitant to start this one as my shoulders probably have localized rhabdo. My traps are swollen and it actually is close to pain for me to relax my shoulders and let them just hang. I just didn't think 6-8 more hours of delay would help it any.

My goals in this wod was to hit it as hard as I could in the beginning and not pace. Also, in total get 8 rounds. I was pleasantly surprised when I finished the first round in 1:08. Had 4 rounds in under 7 minute marker but I was already starting to hurt pretty good. Broke down a bit in the middle took 2 breaks, one for water, the other to turn the air on. Broke one set of cleans as I had an elbow stinger from my hands being in too close. Everyone else had a 15min amrap so I got to bask in the glory of everyone watching and yelling at me for 5 minutes while I suffered. I love the community and can't wait to get back to regular wods. 15 in my feet started to cramp up a bit so kicked off my shoes. I was in the middle of my 7th at the 15 min marker so I knew my goal was complete. I really didn't think I'd get 2 rounds (could of possibly made 3) in the last 5 minutes. I also have to give much credit to Bryce again as I wouldn't have been able to come even close to that if he didn't teach me the efficient way to do sumos. It's really like 10x easier, no shitting.

Still consider the wod a win. Anytime I get more than 1/2 of what Mikko gets it's a big fat win. Bad thing is I think I could have went harder. I should have pushed harder. I really have to work on mentally accepting pain. I need to work on not holding my knees as well as not focusing on the clock. The more people I can see, face and eyes wise, the shorter my rest will be. Is it a pride thing? Maybe, but who cares, if that's what it takes currently to kick my own ass, so be it.

When I first seen the max jerks posted on mainsite, I was really excited however the condition of my shoulders leaves me a little apprehensive. I have nailed 285 3 times with ease but the 300 marker has eluded me for a while. Also, I have a few days to consider if I'm doing "Severin" with a 20lb vest. OUCH!

Shoulder Rehab Work

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

29:05
Splits 10:??, 23:??, 27:??

I had all my splits on my watch but ended up clearing it while I was coaching today. One of the few workouts that I had to do alone because of space constraints. Well actually Jonny was working out at the same time.

Actually had a little metcon going in the first set of ten get ups but that quickly went away. This is exactly what I thought it would be. Shoulder stabilization hell! It didn't help that my traps were already brutally sore. This wod also let me know my toes hurt. Not just the one that I dropped the board on but the right big toe was having some flexibility issues. I originally tried to do this in the Chucks but it was too painful and did it in socks only.

I could have moved much faster through this wod but not a fan of fast tgus. It's a great movement with a ton of therapeutic value to it. I did these a bunch rehabbing my shoulder in the past. I took my time and tried to let the shoulder settle in all positions. The worst positions were in the upright/seated position, especially going back down. The sots weren't bad but I could feel myself using too much tricep for it.

Sleep deprived

Stayed up until 2:30 last night trying to nail down my OPT trip to San Diego. Feeling a little run down but squeezed in a nap today. Traps, adductors, and lower back is a little sore from yesterday.

Back Squat 3-3-3-3-3 reps

Tried Kurt's prescribed warm up and I really think I like it.

(45x10, 45x10, 95x5, 95x5, 135x5, 135x5, 185x2, 185x2), 225x3, 255x3, 285x3, 315x3, 335x1 failed on the 2nd.

I did these in my Chucks as the top of my foot is still bruised from dropping the 4x8 board on it. I can't put on my oly shoes with out pain. Still uncomfortable in the Chucks but not obnoxiously painful. I usually squat in the half racks but I chose to do it in the Rouge racks to make sure that I committed to the lifts. Glad Bryce stuck around to spot me for my last lift. I let way too much air out on the first rep and then hyperventilated it at the top of the second to try and get solid. The 315 and the 325 was belted. I was a little let down on the miss at 335x3 but Bryce did remind me I have back squatted heavy one other time (CF Total) in the 7 weeks that I've been on mainsite so I guess missing triple at 90% of my 1rm isn't that bad.

Shoulder stabilization hell tomorrow!

Light bulb

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

8:23
First round was 1:15 started to feel grip go in the end of SDHPs in the 18 set. Actually resorted to using a hook grip for a bunch. I had a long pause in after the 12 set because I wasn't sure that I finished the 12 set of jerks. I didn't erase reps at all until the jerks were done so figured I was all good. Later I realized I just lost thought as I was a little disappointed with dropping the 12 set of jerks with 2 left. LAME! Didn't feel a "burn" as much as I should have but it was a forearm burner. Also, did these as "jerks" with no presses and push press. Sat around 5 minutes trying to figure out if I lost a set somewhere.

I really don't want to sound conceded, but I rarely had "Ah-ha" moments with training movements. I've been analyzing my SDHPs and I had no idea why it gases me horribly and towards the end starts to look ugly (all lower back and arms). After questioning how Bryce does it so fast, he taught me how he does it and it feels completely different and 10x easier. This is one of those things that I get to see regularly as a coach with CrossFitters. It's where the light goes on. It's frustrating that when my light went on it was red and I felt really irritated I never explored the option of doing sumos that way. I feel ripped off!!! Almost jaded.

Ups and downs

The last couple of workouts have been really fun to have people to workout with but life goes on. Most of the gym revamp is completed, which is awesome because I'm exhausted of moving shit around. feeling a bit worn out today and didn't really warm up. Did the mobility wod and spent 10 minutes (7min in the morning and 3 in the evening) in the bottom of a squat. Right knee feels a little irritated. I guess I really need to research why, so I can attempt to fix myself before something breaks.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

23:35
Splits 3:09, 6:13, 4:59, 3:37, 2:41, 2:01, :53

I guess I came out the gate a little hard. Ha ha! First 21 pull ups (11,10) were downstairs then went upstairs to stay out of the way. The 18 set I still tried to tie them together but ended up hitting singles toward the back end. First time doing "nose to floor" HSPUs. Definitely interesting. It reminded me of the lunges on the asphalt. You have to slow down the speed a ton or else it's going to hurt. Only missed 1 HSPU in the 6 set I had a crooked leaner that most would have counted but wanted to hold a higher standard.

Good thing I didn't use a mat as even on the rubber matting my hands started to slide out. Towards the end found it a little easier to do forehead and nose as it was somewhat of a warning before the nose touched.

I was a little less than 4:00 minutes slower than Graham Holmberg so I consider this a big fat WIN!

Test 3

Went to JJ and Donna's Housewarming party last night. It was fun and even better the dog didn't destroy the house. Definitely indulged on some good food and alcohol. Didn't feel too bad this morning.


"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

16x12= 192

I know 16 on a Tabata Squat sounds like total weak sauce but the accumulation of the last couple of days is catching up. Lower back didn't feel too bad in this wod, but definitely still noticeably sore. 20 was what I was shooting for, barely got it for the first three, then round 4 was 18, then 16. Easily held out for the next rounds. Missed my first muscle up (great start right) got in a couple of ugly ones towards the end.

For some reason I thought tomorrow was a rest day... not so much. I can't believe it's only been 2 on.

"Stupid jumping wod"

That's what Bryce named it.

I wasn't planning to do this one until later but Randy offered himself up to join me so I did it early. He also rallied up Alison, Jonny, and Peter to join the fun too. I was the slowest of the group but it was really fun to be working out with other people again. Less than two more weeks!

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

37:53
Splits: 5:20, 7:41, 9:13, 8:51, 6:46

Once again a lot softer in the middle than I need to be. Then again Randy was there to taunt me and let me know how far ahead he was. It was much appreciated. Knew this one wasn't going to be good when I was feeling residual from the lunges two days ago. Wah, wah, wah, blah, blah, blah. Legs felt bad about 25 in the first set of jumps, but for some reason back felt the worst when the wod was over. Tightened up much more a couple hours later and also started to feel my Achilles. Both the back and the Achilles was a little irritated after the lunges but now they are bad. To top it off I dropped a 4x8 piece of particle board on my foot at Home Depot. Doesn't look broken, just bruised.

Get your lunge on

I woke up this morning to see the 6am and get my lunges in as early as possible so I could do them in pants and not die (also, to get as much rest as possible).

400 meter Walking lunge

395 lunges 20:59
100 lunge splits: 4:36, 5:35, 5:42 5:04(95)
Halfway point 10:53 209 lunges

This is the third time that I have done this wod. It was the first time I have timed it. The street asphalt was brutal. It felt great to be on the side walk even if it was only for 60 lunges. Did 40 out the gate then broke them into 10s it was just easier to count this way. Glad to finally reach my rest day.

Grip fatigue

Warm up:
2x15 unbroken butterflies.
These didn't feel as good as the ones yesterday but still unbroken and little slower then yesterday.

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

25:46

Toe to bars sucked up most of the time. The grip was really fatigued from yesterday's rope climbs and the toe to bar kip is the same pain that I still get in the regular kip. Did this upstairs and burpees on carpet is much worse then on the rubber matting. Breathing on the bottom isn't nice and cool like on the matting. It actually feels obnoxiously hot and itchy. I had my headphones turned up loud but still heard a couple people telling me to suck it up. Karen specifically calling me out on some knee holding.

400m of lunges tomorrow! Aw yeah, bring the pain.

A little help from some friends

This was the first workout in a while that I've had someone around to give me a kick in the ass to keep moving. Thanks Skafidas!

Warm up:
2x15 unbroken pull ups.

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

20:27

First round was like 4:10, then implosion. Just couldn't muster up the trust in myself to get back on the rope. Last set of squats almost unbroken paused at 50. I have no idea why air squats are so mentally challenging for me. Goal was sub 20, came so close.

Dragging

Yesterday's WOD didn't feel so bad but I'm feeling it today. Sore hammies, sore adductors, sore hip flexors, and fatigued. It has nothing to do with going out last night bowling and drinking. Ha ha. Lolly gagged once again fixing up the box for most of the day then eventually dragged myself to do this wod.

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

9+2MUs

I was definitely expecting a little more but the deceleration of the kb was really bothering my elbow. Almost two hours post wod still feels a little jacked up. All singles for the MUs. Failed 1 MU, broke 1 set of HSPUs because of balance.

SPRINT...and STOP!

I started off a little too slow of a pace but by round three I got it. The worst part about going all out was stopping. My feet really hurt from pounding the pavement. Round 11 I had an additional 20 seconds rest because I ran into someone I haven't seen in years and they pulled over to say hello. I felt like a jerk but I cut it short to finish the WOD out. If I run this wod again I'm going to mark my stopping point and still over run it for a bit more rather than trying to stop an all out sprint. Used my gym boss timer which was super helpful. I still could have my headphones on with the music turned low and still hear the beep. Did this by home at 4pm. It was awfully hot out.

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

1 Mile even according to mapmyrun.com

Ouch!

Warm up:
I was working with Mike and Mark on BFKs so got plenty of pulls and shoulder rotations in.
1000m row 3:43.6

I knew this was going to be bad when I was warming up. I loaded up the bar to the 75#s and was going to go through back squats, ohs, snatch balance and snatch. I did 3 back squats, easy no problem. The first ohs felt like shit. The second and third didn't feel any better so I didn't even bother going through the rest. Rethinking many of my warm up methods after reading an article Kurt is working on. I set my ego aside and grabbed a 20# bar and went through the warm up 3xbs, ohs, sn bal, snatch. It felt better but still far from good.

F* it! I guess it will be another skill wod.

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

The wallballs weren't so bad sets 2 and 3 had to jump the last 3-5. Had to repeat 3 for missed height/early hit on the wall.

The snatches felt awful. My shoulder didn't like the deceleration of the bar so I didn't chain any of them. Around 15 I was in so much pain I considered scaling it. I did 2 power snatches and then was like "what the f* are you doing!" Didn't count them and kept full snatching. I chased that bar all over the gym. They actually started to feel much better in the second round but it should have been no where near this painful for me to do this.

Anyways once again toughed through and I know a good amount of snatches had to be ugly (forward in the toes) because my right knee is not happy right now.

28:19
Splits 8:19, 10:10, 9:48
Yes, I know. Once again soft in the middle.

11am 6-8 laps at LVAC. Still two kick boards. I lost count somewhere as today I was on a time schedule and didn't lolly-gag. Kick didn't feel as good, it may have been because I smoked out my legs an hour earlier. The wind didn't really help today either.

Got my... kick on

I'd like to say "Got my swim on"... but that would flat out be lying.

Actually made it to the pool today. Didn't feel like a complete tool. Used two kick pads at about chin level and did 10 laps. I'm hoping the pool thins out next week as the teachers and such have to get back to school schedules. Also, finally finished Dan John's "Never Let Go". Good read. Borders the line of training educational and enjoyment reading.

Fatigued

Even though I feel pretty decent body wise, I guess I'm a little more tired then I thought. I slept...and slept...and slept this morning. I just didn't want to get up.

Day didn't go as planned and I missed my swim time but I did get plenty done at the box. So much I almost missed my workout also. Squeezed it in at 7:20 before Nemesis came in...no warm up. I know, I know.

Weighted pull-ups 1-1-1-1-1-1-1 reps

45,55,70,80,90,100f,100f

90 felt light but 100 chin just couldn't break the plane of the bar (both times).

Abdo residual

Just starting to feel the soreness from "Coe" kicking in. Feeling really lazy today. I passed on the warm up and just went straight into the wod.

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

8:12
I originally thought I made it through the DUs unbroken...but just remembered I actually had a 25/5 split on the 30s. The 50 on the sit-ups was unbroken... das about it. Needed some major arm swing on the 30 set. I really hope that my abs will heal up soon. Damn abdo!

Another Hero

Warm up:
3x sets of 10 pull ups
1000m Row 3:51.7
No way am I getting back in to GH situps or KTEs just yet.

"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

I was looking forward to see how my shoulder would hold up with this one. I originally guestimated 12-15 minutes. Completely off on that one. I seen Mikko Salo time of 9:55 I figured another 5 minutes and I'd be in there. Just checked Mainsite and OPT had a time of 13:47 So I don't really feel that bad about my time.

Coming into it I knew my chest was still fried from ADAMBROWN but still wanted to go hard out of the gate. Did first round unbroken, second was unbroken thrusters and 5/5 push ups, third started to really feel the shoulders starting to fatigue, the wrist pressure start to build and the cardio to get cranked up. Thrusters were mainly 4/3/3. Push ups maintained doubles until the last round. All push up range of motion was rings to arm pits.

22:12
Splits first half at 8:55 second half at 13:16

Abs are still sore from last weeks GH-situps not looking forward to "Annie" tomorrow.

ADAMBROWN

Abs still a wreck and after yesterday my hamstrings were a little sore from "SQT".
Didn't really do much to warm up for this one besides a couple of reps as I was loading up the bars. This one used a lot of space and a whole bunch of weights. I originally thought about scaling this one to make it a good workout but "Hero" workouts are not made to be scaled, they are made to test your mental fortitude and to pay respect.

"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

52:12
First round finished at 24:55

Should have pushed it much harder on the box jumps and wall ball before the bench. I had no idea I would be getting that much rest. Second set started in triples and eventually ended in 15 singles to not waste energy. The good thing is no pain in the shoulder. Trap on the right side (bad shoulder) is fried and not sure if it's from snatches or from the bench press. We'll see how it holds up to "Coe".

Mandie and I went up to her parents house so I could put in some work at the pool. Mandie helped me out and I realized that I need to bend my knees when I kick my legs. I know for most people this is obvious...yes, I'm that bad at swimming. After about an hour in the pool, I'm starting to feel a little more relaxed and comfortable.

Humbled

My swimming adventure today was a very humbling one. I've been in pools and in water, but today made me realize that I haven't really attempted to "work" on swimming since my misadventures in the Marine Corps.

I finally made it to LVAC to use the pool. Alison and Stephanie gave me some homework for the pool. 8 laps using a kick board. Sounds good and easy right?

I get up to the roof deck and there's about 10 people upstairs and of course no one in the pool. I get this feeling of nervousness as I'm about to jump in the pool. I push the kick board out in front of me as instructed and start kicking. In my mind I'm thinking "holy shit this is exhausting" I look up to see how far I am and viola I'm a whole 10' away. No joke. WTF!!! I give it another whirl to exhaustion again and boom another 10'. EMBARRASSING! not that I give two shits about the people watching me but my performance as an individual is humiliating. I consider myself a very kinesthetically aware person and an athlete in general, strong, I move pretty well, flexibility is limited... I know my limitations and swimming could not be this hard! I frantically start shooting out texts and emails to my swim coaches letting them know of my abysmal performance. A very disheartening experience.

I'm planning to work on it 2-3x a week!!! Bryce and Chris said they don't believe me because I always have theses ideas that I don't follow through with. This isn't just a cool thing to do ie like a back tuck. This is a fitness skill that I am horrible at and that is enough for me to want to work on it.

Constantly varied

Warm up: 2x rounds
10 pull ups (abs still brutally sore)
10 snatches 16kg per arm

Took a while to get started but knew it was a shorter one and wanted to get it in before it got super hot. This setting was completely opposite of yesterdays. Did this one outside in the sun, in front of the box at 8am.

"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

4:41
Splits: 1:19, 1:42, 1:40

First round chained and muscle snatched. Next two rounds a basterdized snatch/clean and jerk thing. Wanted to chain 5/5 split for rounds two and three but back and abs are just still sore. It would have been a bit faster with 100yrds out and back. The turn-arounds almost make it acceptable to slow down.

This is the second workout that felt kind of good. Hopefully I'm hitting a turn around point. It's nice to look froward and not dread wods.

Abdo, bad shrimp, lack of sleep, unplanned intermittent fasting

So the wod from 3 days ago wrecked my hamstrings and definitely still feeling it even today. Funny that I didn't even feel it in my hammies (only my lower back) but yikes. Good thing is my shoulders actually feel pretty good from the muscle-up/ab wrecker wod! Only traps are a little sore. Last night I ate some shrimp that I guess was bad and ended up pukin' until 2am. Fun stuff! Felt better this morning but didn't eat all day until dinner. Alison hooked me up with a iced coffee for my post wod. Awesome!

I was going to start my warm up with pull ups and shoulders felt stiff reaching for the bar so I moved to do 1000m row. Yikes! My abs are jacked up from those GH sit-ups, not like full on abdo status but definitely localized rhabdo. 4:07 row and even that was difficult. Usually in a warm up I sit about 3:38. Damn abdo! Went down to do some pull ups, did a whole two. It's funny how you don't realize how much you use your abs until you need 'em... yeah, real funny. Did some warm up squats at 135 and that didn't feel good stabilizing either. I was just going to go with a belt... but in my last minute before getting at the wod I realized that would destroy the point of the wod with the asymmetrical loading. So 15 seconds until start time I tossed the belt.

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

The first round took me about 1:57. Definitely got me a little more warmed up, and actually got me pretty amped up as I was like "Damn this is going to be a fun one even with my sore ass abs!" I knew I couldn't keep up that pace but it was going to truly FUN! I also had all the lights off and Eminem jacked up and was prepared to suffer.

Ended up with 6 rounds and 7 burpees. So close to my 7 round goal. I'm sure if I would have measured my splits, I got soft in the middle. Happy with that! They didn't have any men's times and in comments the only familiar name was OPT (not sure if it's the real OPT) but had posted 9 rounds and 3 squats. No matter happy with the wod but like all could have accepted a little more pain.

Not sure if I ever stated it here, and I'll work on a post about it later. I workout without my shirt to be judged. If I'm getting fat I can count on a sarcastic remark from Bryce or Chris to be like "...you fat fuck!" Bryce today said I looked like I was leaning out, so I guess these 20-30 minute wods are paying off because my diet definitely doesn't reflect. I'll weigh in tomorrow. Looking forward to a short intense wod... outside in the heat.

Skill day...not really

Warm up 2x 10 pull ups...ok that's it. I need to fix that. I couldn't motivate myself to get on a rower after yesterday's fun.

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Time: 1:00 No joke.

I'll break down the splits.
First round 5:23 in the last two GH sit-ups felt a slight twinge in my left shoulder...my good shoulder. Attempted one muscle up and it was painful. I couldn't bare to strain my good shoulder so I sat down and figured I was done.

Sitting and contemplating life, the only DNF that I can recollect was my first attempt at Gi-Jane (made it to 50 and called it quits, from then on I realized GregA was a beast). The second time that I came close was Freddy's Revenge. I have it on video where I was thinking, "I can't physically do this work out." That one traumatized me for about 2 weeks. So, 9 minutes later, I figured how much could I have possibly injured myself in a GH sit-up? and started chipping away at the muscle-ups.

I couldn't bare the DNF!

2nd set of muscle-ups 6:20 I waited about 2 minutes for the cleans of the class wod to be done before I got into it.
2nd set OHS, TTB, GH sit 4:07

3rd set of muscle-ups 3:25
other stuff 5:32

4th Set of MUs 7:21 Started to fail and TTB/GH sit up was killing my big kip.
4th other stuff 6:08 Started to feel lower back pain from yesterday's wod.

5th set 8:32 Lots of fails. Pulled up box to use false grip. Still turned every rep out before pulling (BTW did all singles; no deceleration of force on the shoulder) Realized that even slipping in a false grip a little still was easier then the big kip. Losing some of the false grip but having lats flexed and ready to fire helped last painful 3 reps.
5th set other stuff 5:43 2/3s of both TTB and GH sit-ups.

It's funny, looking at this wod the only thing that worried me was the OHS and it goes that was the only easy thing about this wod.

Can't wait until tomorrow to see how the shoulder holds up. Gotta love a rest day.

My back! Wah wah!

Warm up 2x10 unbroken bfk pull ups
2x10 16kg kb snatches

Waited too long and let myself get cold.

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

21:08
Splits: 5:35, 8:16, 7:16

It's a reoccurring theme of me getting mentally soft in the middle/second round. Still working on embracing a certain level of pain.

Post: roll around on the ground for about 30 min bitching about how tight my back felt. 10xRH @50#s. An hour later worked on a couple of muscle up singles, not going to chain any together to take it easy on my shoulder, not sure what I'm going to do about the swinging rings.

Damn it!

I thought things were going great. Yesterday was a complete month of following the mainsite. However after yesterday's Oly Total I had what in my mind is a giant set back. My shoulder hurts. It's the first time since returning from the honeymoon that I've had discomfort at rest and had a hard time sleeping because of shoulder position. Took an additional rest day but plan on continuing on the mainsite plan for now and continuing to evaluate how things go. If I need, I may just take a month out to focus on shoulder rehab. I guess I could shoot for a 400 back squat too. We'll see.

USAW Comp Total

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score. Post score to comments.

Snatch 165, 175f, 175f

I was pretty excited when 135 didn't feel that bad, but stabilizing 165 and repeatedly trying to stick 175 was absolutely painful both in the shoulders as well as the wrists.

The pulls felt easy but Bryce said they were all painfully slow.

Clean and jerk 225, 245, 255PR, 265f, 265f
Pulls felt good, stabilizing 255 took a bit of shoulder stability. Hands and wrist were done.

The triplet:
4 rounds + 6 cleans
Only chained the first round, did doubles the second round, and then singles for the rest. Besides the hand pain this was really just a cardio thing. Everything was short enough to not be too painful in itself but definitely labored cardio wise.

Total in kilos: 75kg snatch, 116kg c&j, 4 complete rounds = 295kg

2-for-1s

Warm-ups
10 unbroken pull ups
10 OHS bar only (still painful)
10 ghd sit ups

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Got this one in about noon.

8:30
Splits 2:18, 3:53, 2:19

Definitely got a little mentally soft in the second round but tried to pull it together for the last round. Had to fight for sets of 2-3s. Also, used a butt ball as it smoothed out the 2-for-1 rhythm.

Thruster and CTB

Been a bit stressed getting the new site up and running amongst other things. Sleep sucks and workouts are suffering. I haven't really been amped up to do a WOD in a while. Can't wait to feel that again!

Took another rest day yesterday due to fatigue from lack of sleep.

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

8:04
Splits: :51, 1:48, 1:47, 1:59, 1:37

I need to fix my shoulder with these pull ups. Chest bars haven't felt that difficult since I first learned them. Every warm-up (including rest days) will include pull ups (preferably unbroken) and something overhead (squat,snatch, snatch balance).

Running burpees

Slacked and took 2 rest days instead of 1. Actually to tell the truth today was almost another one.

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

32:03
Splits: 4:22, 5:27, 5:58, 5:57, 5:53, 4:24

I found it better to rest in the bottom of a burpee than standing. Mentally much faster for me. I guess it's easier for me to pick myself up over throwing myself down.

Isabel

For some reason felt exhausted after my 5k yesterday so didn't force a double.
Right knee is a little achy from the 5k yesterday so decided to weigh myself 175.2 Those 4lbs felt like 8lbs on the run.
Snatches didn't feel good in the warm up but in the workout they didn't feel bad. Goal was sub 5.

"Isabel"
For time:
Snatch 135 pounds, 30 reps
4:27
Splits by the 10 1:07, 1:40, 1:39 (3 press outs)

Goal was met! More so, no pain in the shoulder. I could have and should have worked faster then I did. Jonny recorded it so I got to breakdown time by the 10s and count how many press outs I had over EL. I have until Monday to enjoy myself before Zack puts me through carb/sugar rehab. Ugh!

Updated splits and next time should shoot for 5 unbroken in the beginning. The press outs weren't bad just bad pulls that I muscled under.

5k

Slacked and took a rest day yesterday. Did the 5k in the neighborhood at 3pm ish. Not a good idea with temps and traffic.

27:22
Splits per mile 8:20 (Cullom), 8:46 (Belle Plaine), 9:14 (Campbell, also lost about :50s to a traffic light)

1st mile left ankle and right arch started to bother me. Started to feel a blister forming on right foot towards end. Didn't really push it. Wanted to see what my splits would be if I ran comfortably...not so good.

More pull ups

Considered taking an additional rest day but still trying to get my body adapted to the volume of 3 on 1 off schedule. Lats are a little sore, abs are really sore, and VMOs are obnoxiously sore.

"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

30:24
Splits 3:14, 6:20, 6:33, 7:03, 7:12

About 1/3 kipping, the rest deadhangs. Butterflies are a no go, tried about 2 and shoulder doesn't like it.
Calculated it and since doing mainsite workouts since 7Jul I've done 504 pull ups in wods. Awesome!

I'm officially done with my 5-day Z-pack, I hope my breathing/cardio comes around.

Brutal Angie!

As if "Angie" isn't bad enough. I'm sore as hell from my CF Total yesterday, my neck was irritated from my motorcycle helmet and the speed on the freeway and I tried to catch up on hydration throughout the morning (didn't feel bad but my urine said I was dehydrated). When I last did the Games "Helen on Steroids" I made it through 8 kipping pull ups before my shoulder started to hurt. I told myself I was going to make it through 20 pull ups if my shoulder felt good. As I started, I got caught up with the moment 15, 10 and ouch! Shoulder started acting up. I did a mix of deadhang pull ups, half kips, and sets of 3 butterfly and regular kips here and there.

Moving on to the push ups, shoulder felt really bad. Only had about 25 before I started breaking into 3s then by the 40s I was in singles. Ouch!

Looking forward to getting into the situps my hip flexors started cramping and the water started slooshing in my stomach and getting me ill.

Lastly ended with squats where my hip flexor was still crampy but not as much as my VMOs. Felt pretty bad to fully open the squat.

29:30
Splits 11:48, 8:27, 5:23, 3:52

CF Arlington Heights

Teaching the the Level 1 Cert at Arlington Heights with Pat, Eric, Matt, Cherie, and Joe. I love meeting people from the area, seeing people from other CrossFits and most of all teaching it. Looking forward to the day where I starting taking on a little more and do a couple of the lectures.

Today, I crammed in the fastest CF Total. I tried to warm up a little before the end of the last lecture. and had to finish in NLT 1 hour. Feeling slightly sore from yesterdays triple Games WOD but my hands hurt the worst from the rope climbs.

CF Total: 1015
Squats 135x5, 225x3, 315x1, 365x1, 375F
Press 135x1,155x1,175x1,185F
Deadlift 225x5, 315x3, 405x1, 455x1, 475x1, 485f, 485f

That rest day can not come soon enough. 5th day in a row.

Games mod wod

After the WL BBQ, I came back to the box about 9pm to do the Games Final WOD. I was due for a rest day but I know there's no way I was going to be able to do this at/after the cert Saturday.

Here's what it was suppose to be:
Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A. I modded 2x 10' wall climbs for the 12' wall climb with flip. Didn't realize how jacked up m shoulder is still until I started doing OHS I made about 8 before I stopped and questioned how good of an idea it was to drive through "bad" pain. I broke most up into 3 reps.
1 complete round 13 OHS

Part B.
No mods. Even light clean and jerks felt bad after doing the toe-to-bars did all power snatch/muscle snatch.
1 complete round, 5 ground-to-overhead

Part C.
6' Banister climbs
15' rope climbs
2 complete rounds, 3 burpee wall jumps

RIng HSPU!

Really glad Erin, Lindsay, Bryce, and Anthony decided to do this one with me! I really thought there was a chance that I might hurt myself in this one.

7 Rounds for time of:

205# Power cleans, 3 reps

Ring HSPU, 4 reps

14:36

Splits :35, 1:32, 3:57, 6:21, 9:19, 12:11, 14:36

First two rounds were rockin', 3rd and 4th cleans started to get heavy, 5th, 6th, 7th HSPUs in singles with a couple of fails. No fails on the power cleans but definitely took some time before picking it back up.

Yay, a short one!!!!

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

The deadlifts actually felt heavy after the first round. (7, 4/3, 1/3/3) not sure if it was because of the pistols.
2 complete rounds +11 pistols.

"Helen on Steroids"

Came in late to get this one done. I wanted to do it earlier but it was just way too hot.

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Broke the swings in the first round to save my grip for the pull ups but it didn't really matter as I started the pull ups I did 4 butterflies, shoulder hurt. Did 4 regular kips, shoulder hurt. Did the rest all deadhang/small kipped. Definitely made things a bit interesting.

Looking for my time.. it was 3?:

The Hermosa Luxury Beach House/CF South Bay

16Jul
Got up early and got this WOD in beachfront in Hermosa.
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
1.28, 1.23, 1.27, 1.27, 1.27, 1.25, 1.27

Later we headed to CrossFit South Bay at noon to do a wod. Forrest and Remy were cool and let me do my own thing on the side. Since I took an additional day off for the day we travelled it was a good time to get caught up.

Deadlift 1-10-1-20-1-30 reps

425-315-425-225-415-185

Weights felt heavy. All of the bigger rep sets could have still been slightly heavier.

17Jul
It was crowded at CFSB and I almost had to jump in on the team wod but lucked out.
Warming up in the snatches 95 felt uncomfortable...almost painful. 135 felt awful but I hoped that it would get better as I went through the workout. I considered this to be a skill development day rather than an all out wod.

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Can't find my time but it was around 20:00.

Catch up

Took a long break for the wedding/honeymoon. Coming back I decided I was going to HQ workouts for a minimum of 8 weeks. Started on Tuesday with a nice easy Rest day. Awesome!

Wed 7Jul
225# squat, 20 reps
Toe-to-bar, 40 reps
2 Pood KB swings, 60 reps
10:40

Thur 8Jul
100ft Lunge
Descending 21-18-15-12-9-6 reps of
Pull ups and sit ups
13:18

Fri 9Jul
"Johnson"
20 min amrap
245# Deadlifts, 9 reps
muscle ups, 8 reps
155# Squat cleans, 9 reps
2 rounds 9 deads

Sun 11Jul
5 Rounds for time:
135# thrusters, 15 reps
400m run
30:38 (3:34, 5:29, 6:57, 8:07,6:28)
(8/7,3/5/4/3,5/5/3/2,5/3/3/2/,4/2/2/2/3/2)

Mon 12Jul
"Joshie"
3 Round for time of:
40# db snatch, right arm, 21 reps
L-pull ups, 21 reps
40# db snatch, left arm, 21 reps
L-pull ups, 21 reps
39:39 (11:57,14:54,12:47)

Tues 13Jul
Yay! My birthday WOD
Fight Gone Bad
285
WB 30,20,20
SDHP 20,15,15
Box 27,20,22
Push 15,15,19
Row 16,15,16

Rehab time

Saturday

I went in to Saturday really wanting to max out on an overhead squat but to no avail, I tried 95#s and couldn't even do that without pain. I HATE IT!!!! So took my aggression out on some oly lifting:

225#s 8x1 power cleans

I had about 3 fails and last one was close to a full clean. Followed it up with SS box squats:

(220#s) 140# +SS bar 12x2

On the minute, had Kurt watching me. He said I kept initiating too much knee bend in the second rep of many sets. I just have to slow down and focus on keeping tight and driving up hard.

Took a rest day Sunday.

Monday

Got this one in really late. 8pm-ish

Sumo-DLs 275# 12x2

Need to focus on dropping hips more and using adductors.

Swiss bar DE bench

(123#) 90#+swiss bar 9x3

Push ups on the minute:

25 on 1, 20 on 2, 15, on 3, 10 on 4, 5 on 5.

Going to keep working on this. Push ups got hard not sure if it was triceps or chest but fatigued quickly.

Need to keep working rehab and get shoulder better! A little bit everyday!!!

Super ball!

I'm so back and forth like worse than a bouncy super ball. I really don't like sucking at CrossFit but I really enjoy lifting heavy weights. I mean I enjoy the suffering of being under a ton of weight. I came to this conclusion after hitting some heavy hang power cleans. I maxed out at 245 and hit 255 but with a close to full clean. After that was a 5k row... didn't enjoy that. Followed that up with a 3rm dead at 445. I just really like lifting heavy shit. I subbed a metcon with 185 squat cleans. Even though it felt awful and my back was sore for 3 days. I thoroughly enjoyed it. Now question is does this enjoyment outweigh my dislike of sucking at CrossFit workouts???

Not sure where I stand on that one. Currently I'm going to try and attempt to do 3x CF workouts a week, 1-2 CFE endurance workouts, focusing on Westside with a side of gymnastics. Possible? We'll see...

Everyday have been working on some gymnastics skills, rings, parallettes, handstands....

7Jun10
DE bench press, 9x3 135#w/chains on the minute
tri ext 40# dbs 3x5
single arm row 40# 1x50

9Jun19
ME squat, 275# w/chains 1,1,1
ME rack pulls 7" 485# 1,1,1

wanted to do the metcon but shoulder still can't handle the burpees yet.
2 mile run 16:25

GHraise 3x8 60sec rest
Blue band pull-through 50x broken in 20,10,10,10

Foot A&P review

On Thursday I ran my first 10k in 9 years. 55:03 I had a couple of goals in mind. 1 was not to walk any of it, 2 was try to pace it out at a 8:30- 9:00 minute mile. I was a bit nervous to do this and try to get as many people as I could to come along. Kerry, Alison, and Erin were champs and ran with me on a perfect day. Brought the wrong headphones so I couldn't control volume or songs on the shuffle. Besides that it was really strange that I actually enjoyed the run. I also started to feel good at about the 4 mile mark. It seemed I didn't have to work on pose. It just felt right. Bad parts: started to blister in mile 6 and 4 hours later started to have pain in what I thought was my ankle. The next day I realized it was the middle of my foot on the lateral side. My biggest fear was that it was a stress fracture. I could dorsiflex my foot with no pain and plantarflex my foot with minimal pain so I really was doubting anything muscular. It's been a while since I dug into some anatomy/physiology of the foot so had to check out what it could possibly be.

A. distal phalanx of the hallux
B. proximal phalanx of the hallux
C. distal phalanges
D. intermediate phalanges
E. proximal phalanges
F. 1st metatarsal
G. lesser metatarsals
H. medial cuneiform
I. intermediate cuneiform
J. lateral cuneiform
K. styloid process
L. cuboid
M. navicular
N. talus
O. calcaneus



According to the picture above it could of been my cuboid or my styloid process. There's a whole bunch on the net about cuboid pain but not on the styloid process. Anyways, pain got much worse the next day and I had a pretty bad limp going which made walking next to Mandie interesting. Both of us limping the same amount on the same side. Anyways did some internet research and found some things that it possibly maybe the insertion point of the peroneals.

What ever it is it was feeling much better on Sunday. Until Mandie and I walked a mile and half on it. We will see how it goes throughout the day. Also, on the sleep front it was a pretty good week I hit 6 out of 7 days going to bed before 10:30! This week I'm going to try and eat breakfast before I leave home.

A quick sum up of workouts:

M-off
T-3 rounds 400m run 15 hang cleans 75#s (traps were sore) 1on 1 off, 1on 50s off...... (1 minute on was shy of 300m)
W-30 db press 40#s, 40 wall balls, 50 box jumps, 60 up/downs (pushup less burpee), 70 russian kb swings 55#s (this was a little too much on the shoulder)
Th-10k 55:03 9:54, 8:58, 8:22, 8:13, 8:42, 9:19 (abbey let me know second mile was a little long, so 3rd mile is also a little short. I think the first mile is a little long)
F-8x1 60-90s rest deadlifts 405# (83% 1 rm needs to be heavier)

Prioritization of Goals

16May10

The pyramid above is from the CrossFit foundational article "What is Fitness?" This is the Theoretical Hierarchy of Development.

"A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects 

foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or  difficulties. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer." 

We often in CrossFit (as well as life), fall victim to "what we think" we need and what we really need. What we think we need is usually what we thrive at or enjoy the most. After a couple of weeks and PRs on the Westside program, I was ready to put CF on a sabbatical and delve a bit more back into powerlifting. I think that I can do really well in this arena and the Westside gives me a template with reduced volume that my body can handle. The only drawback is that I'm a CrossFitter at heart. It didn't sit well with me to "suck" at CrossFit.

As I sit and reflect, I revisit the hierarchy above. My nutrition was on the path to correct and my weightlifting was spot on. I told myself it was okay to lose some metcon and certain body-weight things were just going to have to take a hit as I got heavier. Bad bad wrong wrong. I started to do this "little of this, little of that programming" ie I was using Westside for my strength then merging small metcons here and there. A big part of Westside is what you supplement your max efforts and dynamic days. The beauty of CrossFit is increased work capacity across broad time and modal domains. So I was missing supplemental training that would help to continuously increase my major lifts and side as pre-hab/injury prevention and I was missing the frequency of CrossFit workouts reducing my work capacity. All in all I ended up irritating my shoulder, then rehabbing it, then straining my neck/trap (yes, demo'ing a 75# snatch in the am) most likely because my shoulder was bracing to reduce it's range and it ended up calling on it's neighboring muscle for help and support and "pop".

Anyways, on the road to repair I was excited to start back up on the Westside but I'm going to follow the Theoretical Hierarchy. I'm not going to take the jump to what I enjoy most and what I thrive at. I'm going to truly stabilize my base. I'm eventually going to re-draw out the pyramid but the true base is going to be REST (including rest, recovery, and sleep).


Rest: Be in bed by 10:30pm every night, up and about NLT 515am. 
Nutrition: eat a breakfast! Preferably upon waking.
Metcon: mod for neck compensations no strength work this week.

Not in the house

Last night/this morning had zero will power and dug into some rice krispy treats and cake Mandie brought home from the wedding shower.

Breakfast 4blk
6 strips t-bacon
skipped carbs as I was downing some rk treats
1/2 cup blackberries
6oz yogurt

Snack 3 oz steak
1.5 cups mixed veggies
1 roll of garlic bread
Butter was probably enough to fill block

Dinner 4 blck
4 oz shrimp
1 tbs cocktail sauce
2 2/3 cups spinach
2 tbs dressing
4 macadamia nuts

WOD:
Snatched a bit started cold, hit 185 but missed 195. Took a 30 min break so class could do the wod. Warmed back up with max snatch balance

135x2
185x1
225x1
255xf
255xf
245xf
245x1 PR (didn't really know what weight I can do)

Snatched and it wasn't pretty a couple of attempts at 195 but none felt good. Funny how fast technique goes in the oly lifts if you don't continually work on it. Hips fast couldn't get it over my head. took about 4 attempts and called it. Bryce and Kurt got it over their heads but couldnt stand up with it. Jealous.

I'm finding out that there are more people that read this then I thought. So just want to say good luck to all of our athletes going out to Regionals! As much as I want all of you to do well, I really hope that you have a great time and enjoy the moment. We'll be cheering you on here at home!

Back on

I realize that prep is everything. I didn't do a good job on prepping before the Cert weekend. I was hoping there would be a grocery store near by but it wouldn't have mattered because we didn't have a fridge in our rooms.

Getting home late also throws me off. I didn't get to prep breakfast and chose to hit the snooze button a few times.

Breakfast:
Venti Americano w/ cold heavy whipping cream

230pm Lunch 4 blk
4oz chicken
2 slices bread
1 tbs of butter
1 macademia nut

Not the best lunch but I was starving.

445pm 3 blk snack
1oz chicken
1/2 cup blackberries
6oq yogurt
3 macadamia nuts

630pm metcon
3 rounds:
500m row
12 115 ohs
50 double unders
13:35 actually felt much better than I thought it was going to feel but metcon still sucks.

1000pm 4blk
4oz flank steak
12 asparagus spears
1 banana
4 macadamia nuts

Catch up, again

Quick summary:
Friday Cheat meal:
Kuma Burger
Waffle fries
Derium Tremens

Dinner: Stub and Herb
chili
Turkey and bacon sandwich
6-8 fries

Screwed myself on fats all weekend because I didn't pack any nuts
Saturday:
Omlet
4 strips bacon
1.5 cups of fruit

Lunch:
Dbl meat Jimmy Johns lettuce wrap

Banded box squats:
Green bands 185# 12x2

Having nothing to set deadlifts on used metcon as DL speed work:
3 rounds:
10 kb snatches per arm (53#)
10 pull ups
5:17

Dinner:
Chipotle bowl:
steak, carnitas, rice, lettuce, guac

Went to the watch Fights (mma) at the Target Center
3x Bud lights

Late night snack:
1/4 head lettuce
4x2oz lunchmeat beef
1 tomato
1 banana

Sunday
Breakfast:
Omlet
4 strips bacon
1.5 cup fruit

Snack:
1 banana

Upper ME:
Max Jerk:
95x5 press
135x5
185x3
235x1
255x1
285x1
305xF

Metcon:
3 rounds
5 Parallette hspu full rom
25 box jump

ran out of time and didn't want to do box jumps as class already started 5:21

Lunch:
Jimmy johns sandwich

Dinner:
Wrap from the airport

Snack:
chipotle salad (on plane)