Thursday December 29th

SWOD- Snatch Complex
1 Snatch Grip DL
1 Power Snatch
1 Squat Snatch
2 OHS

7 times, work up as heavy as possible.

Cash Out - Tabata Burpees

Didn't really have it today.. This was my 4th day in a row but I wanted to try this complex because its effectively what I would have programmed for myself last week on goat day.. I knew I would be entirely limited by whether or not my squat snatch was working today.. which it was not.. just was not hitting my balance point at the bottom and receiving the bar overhead properly.

I hit 65,75,85 easily just to get loose.. Got 95 then 105.. tried to get 115 multiple times and just kept fucking up.. I got frustrated eventually, just was not there today..

Tabata burpees were fun though.. got 70 burpees in the 8 rounds..

Need to rest tomorrow and work some shoulder mobility.. that was the limiting thing today.. my shoulders never felt like they were sticking overhead, always was coming forward, even on the light overhead squats. Blerg.

Wednesday December 28th

WOD - Afro Pick
Row 300m
10-8-6-4-2 Pull up
2-4-6-8-10 T2B
Row 300m

Time - 6:31 Rx

I enjoyed this workout except for the last set of 10 T2B.. I had done everything to that point with very few breaks (all unbroken pull ups) and had a nice time going.. but the last set of 10 I basically did all singles which was shitty and ruined any score I had going. The sandwiched rows were a nice way to get the heart rate and intensity going at the end because 300 is just enough that you can sprint the whole thing, but long enough that it sucks when its over..

Need to start working out with the FCFers again soon, been lone-wolfing it too much this week while I have been coaching 'round the clock and I can definitely feel that intensity dropping off a cliff. I am much more inclined to "just finish and get it over with" when I am by myself, whereas if there is anyone else in the room, I try to win and ignore if I need a big rest or not.

Tuesday December 27th

WOD- Ladderbeth
1 Squat Clean 135#, 1 Ring Dip
2 SqC, 2 RD.. etc..
10 minute running clock, climb the ladder as high as possible.

Score- 8 Rounds, 5 squat cleans..

I completely went through the motions on this one without any great intensity. I was trying to just barely squeeze it in before the 6PM class and get some squat clean work in.. since they suck..

I definitely had more, just rest too much on the big sets (7,8,9) on the SqCs.. Oh well..
This style workout is funny because I almost hadn't even broken a sweet on round 4.. but then by round 6 I was about to die.. happens really really quickly on ladders..

Monday December 26th

Knee has been weird the last couple days so I am staying away from squatting and Deadlifts.

Made this up even though the Mike & Ike WOD looked really fun.. Oh well..

5 Rounds
15 Pull Ups
30 Double Unders
7 Press @ 105#


Time - 11 something ( I need to get better at remembering times this week, I am totally falling off the wagon when I work out alone)

Toughest part was by far the presses once they got heavy.. Its hard to "will" the weight up there once you have gassed out the triceps at all.. Something to work on..
Volume Presses and ring dips and push ups are definitely going to be part of my new years regimen.. Those are things that I am good at to a point, but once they "go".. they are gonezo.. I want to increase my work capacity will all the overhead arms stuff..

Sunday December 25th CHRISTMAS

Christmas rest day..

Presents, candy, family craziness.. you know how it goes..

Ready for a fun week.. and happy the NBA finally started up again today.

Saturday Christmas Eve

WOD- 12 Days of CrossFit
1 HSPU
2 Front Squats 115
3 Burpees
4 Pull Ups
5 KB Swings
6 Push Press
7 K2E
8 Squats
9 Wall Balls
10 Box Jumps 24"
11 Cal Row
12 KB Snatch

25 minutes and change..

Fun WOD.. Saw the whole 9 am class do it and had to give it a shot.. too fun to pass up..

Worst part was the push press.. the rest I was able to do pretty much without trouble.. and I guess the left hand KB Snatches sucked too..

Friday December 23rd

WOD- "The Outlaw Torn"

5 RFT

10 SDLHP 95

10 Box Jumps 24"

10 Power Snatch

1 Rope Climb

Time: 12- something

I forget the seconds.. sue me.

I really wish I had done this with a group.. this sucked ass by myself.. yuck..
Power snatches proved to be the most tiring part by far.. the rest was manageable for the most part.. The rope climbs were sort of just an EFF YOU at the end of every round.. arms got pretty fatigued by the end..
Overall cool WOD.. good barbell and engine mix..

Thursday December 22nd

Rest day

Today was one of those days where I kept trying to talk myself into getting a WOD in.. and never really felt good enough to bother.
Ended up just coaching the evening classes instead and watching everyone rock their Goats was good enough for me.

Wednesday December 21st

Resting like whoa..

I feel like garbage today (not in a sick way, in a "not a chance on God's earth I am working out today" way)..

Everything is sore.. I think my nose, ears and teeth are the only body parts that do not hurt right now..

Tuesday December 20th

WOD - 2x 500m row, 2x 400m sprint

Results:
Row 1: 1:29.5 PR
Run 1: 1:13
Run 2: 1:17
Row 2: 1:37

I'll be honest.. I went for broke on the first row and left pretty much nada in the tank for the rest of the session.. That was my first time ever breaking the 1:30 barrier on a 500 so I was really excited.. literally fell off the rower afterward.. Friggin awesome..

My best 400m run previously is 1:00 flat back in the summer time, so clearly I was hot-dogging it today.. I mean, I tried, but there was just not a whole lot happening with the lungs and legs.. maybe those 330 air squats last night tired me out or something.. who knows..

Definite rest day tomorrow, I feel like trash.

Monday December 19th

SWOD - Power clean.. work up to a heavy single in 15 min..

I sort of rushed this a bit I'll admit.. I was hoping to get near a PR but it was not in the cards today..
I did 135 for reps, then hit 155, 185, 205, 225..

Missed on the 225 twice between finally getting it.. My form was kinda meh on it.. I wasn't squatting under it quick enough..

WOD- "Cindy"

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

Score - 22 Rounds + 5 PLU

I was really happy about this.. last time I did this WOD I was about 5 lbs lighter (summer time heat, super strict Paleo for like a month, I was skinny as shit).. and I got 21 Rounds + 5 PLU.. so I was able to add a whole extra round in there which was great.. Push ups still were the limiting factor, I can do pull ups in sets of 5 and air squats all day til April, but the push ups felt pretty good considering I have not been incorporating them into my training very much recently.. I still want to do more of them though..

Something as simple as "do 40 push ups before you hop in the shower" would be really easy to implement just to get some reps in every day.. maybe I'll do that.

Sunday December 18th

WOD- Tabata Annie

50-40-30-20-10 - Double Unders & Sit ups in Tabata style clock.. 20 seconds to get as far as you can, then 10 sec rest, keep going until you are done with the 150 reps of each..

I did not keep track of rounds to be honest.. I just lost count switching around.. shit happens..

My first set I did 48 DUs in 20 seconds with is lightning fast.. That's on pace for like 250+ in 2 minutes.. usually 200 is the gold standard for that..


Mini - SWOD
Afterward I worked on Squat Snatches for a while, still struggle with these mightily.. Shoulder mobility work is a must after messing around with these for a while.. I need to find that "slot" where the bar feels comfy overhead and I can stare straight ahead, not straight down..
Once these get over like 125 lbs, it becomes a major struggle for me.. because it is all form and balance, not really brute strength at all.. frustrating.. but fun to practice..

Saturday December 17th

Rest day..

Friday December 16th

WOD - 4 Rounds:
2 minute running clock... 200m row.. then max rep Kettlebell Swings in remaining time..
Total- 125

Quickie update.. this was a good mental WOD.. I felt great in the first 2 rounds and my grip sort of went to shit in the last two rounds..
I went with 40, 29, 29, 27 reps.. the last two I almost let go of the damn thing.. Rowing felt really solid though.. 200 is not a distance I usually struggle with.. its like.. 20 pulls with pace..

Thursday December 15th

WOD- "The Filthy Fifty"

50 Reps each of:

Box Jumps 24"

Jumping Pull ups

KB Swings 1 pood

Walking Lunges

K2E

Push Press

Back Extensions

Wall Balls

Burpees

Double Unders

So after tightening up last night and feeling shitty I woke up and felt worse, I knew I was not lifting anything heavy today or going full depth on any squats with any success..

I coached the morning classes and ended up feeling a smidge better by 9 am and decided to hop in with that class and see how the warm up went.. I really was not entirely into it even from the beginning.. My head was just blah..

I gutted through the stuff that I am good at.. got stuck on the K2E for a long while.. cranked through a few more.. got to the burpees and totally gassed out.. I legit did 10 burpees and just wanted to walk off the floor.. I should have finished around 20 minutes or 21 minutes, but ended up with 23:33 all said and done..

This is technically a PR but I know I can do a lot better on this if I went really hard from the beginning and was in a met-con mood..

Wednesday December 14th

SWOD- Floor Press 3x3

Hopped right into these after a solid warm up.. hoping to do squats afterward..
I warmed up with sets at 135, 155, 175 to get loose and then my working sets were:
185, 200, 210.. Last rep on the 210 was a little iffy, I had some of the leg kick desperate flailing happening.. but this was technically the most I have put up for a 3 set.. pretty happy about this..

I ended up running out of time to squat before classes, so I thought I would do it afterward without issue..
I had warmed up beforehand and something about standing on my feet for 2 hours coaching afterward totally ruined my legs, they tightened up soooo much..

I foam rolled and did exactly 1 rep at 135 and felt my knee tighten up at the bottom and just said "nope, not happening today".. went right now..

Need to get something heavy in this week though for the posterior chain.. maybe deadlifts on Friday.. hmm..

Tuesday December 13th

Resting like whoa..


These bad boys come out tomorrow.. they shall be mine..

Monday December 12th

SWOD - Farmers Walk x3 (as heavy as you can)
I had done this a LONG time ago with BW in my hands (1/2 BW per dumbbell) and did respectably well with it.
I did one with 90's in each hand and got 4 room lengths + 20 yard (calling each room length ~30 yards it was about 140 yards).. Not too shabby, a football field and a half..
I upped it to 100's in each hand to try that out and got 3 lengths + 20 yards, about 100+ yards total.. I was happy with this..

I want to implement some more weighted carries into my training, they are good for brute strength and mental toughness.. The body is basically broken down into 5 "work mechanisms" it can perform.. Squat, Press, Pull, Hinge, and Weighted carry.. We beat the bag out of the first 4 in CrossFit, but don't do enough of the last.. Mental note taken..

WOD - "Nancy"

5 RFT

400m Run

15 OHS 95#

Time 15:53 Rx'd

BARF. I hated every second of this. Good GOAT WOD for me. High rep OHS and running is a magical potion of awfulness.. I am unsure if every single rep of my OHS would have counted, some of the depths were questionable, but my legs were so smoked at the end and I stopped focusing as much on depth as much as I had to just on my stability to stay upright, just wanted to keep going forward..
If you asked me to do 75 OHS with 95# a year ago I may have gotten through 20 without crying.. I consider this an accomplishment as much as this is a challenge for me.
Still plenty of work to do.

Weekend December 9-11

Friday - Rest Day.. needed it..

Saturday - Weighted Vest Run.. went for about 2 miles at a good clip.. I only have to stop once every little bit (usually at stop lights and such to stretch my lower back.. it gets super tight with the extra pounds on)

Sunday-
WOD
AMRAP 12
5 Deadlift 225#
25 DUs
5 Press 100# (strict as long as possible)

I got 8 or 9 rounds, I forget and lost count.. I had like 4 rounds and change in 6 minutes, so it was either 8 or 9..
I did not have to push press until the last 2 rounds, the others I was able to knock out strict..
Deadlifts felt great, very easy.. definitely improving here after a brief lapse in deadlifting.. Good times..

Thursday December 8th

I went over to CCF in Cambridge tonight to visit Khaki and hit a WOD. I was excited to go because this group had just moved from the basement of a church into a real facility and I have not worked out with new people in a while, always fun to mix things up to get out of your comfort zone.

SWOD - Back Squat 3x3

I have been squatting a lot this week.. front squats, wall balls, etc.. but I figured one more day with this short rep scheme would not hurt me. Fortunately I was correct.. We warmed up and stretched out really well and I was ready to try to move some actual weights around today.
I loosened up with 135 and 185 for reps and then did 205x3, 215x3, 225x3. This is the most weight I have squatted in legitimately 5 months, so I was pretty stoked.. (Even though this used to be my warm up weight, sigh).. Also, the kid I was partnered with was doing 300x3 for his last set which caused my wang to shrink about 2 inches instead of being able to bask in my achievement..

Good shit though. Movin on up.. I think my last 3RM attempt I was able to get 265 (in June?).. so let's throw a time on it and say I hope to be back to that by the end of January, I think that is in play.. Boom, done..
Just in time for the Open..

WOD

3RFT

Row 250m

5 HSPU

5 Pull Ups

10 Box Jumps 24"

Time - 5:01 Rx'd

Good quick one, I was able to go unbroken on all but the last set of HSPUs which I did 3, then 2 cuz I lost my balance on the way up.. dumb.. 

Well.. so much for "outside my comfort zone".. this is about as "fastball down the middle" as it gets for me for visiting a brand new place.. Great crowd at the class though, full of diversity... There was a girl repping out butterfly pull ups and walking 20 feet on her hands and on the other side of the spectrum there was a dude learning to squat for the very first time.. 

Thanks Khaki, I will definitely be back to visit again.

Wednesday December 7th

WOD - "Go Balls Deep"

50 Wall Balls

50 Ball Slams

Run 400m

25 Wall Balls

25 Ball Slams

Run 200m

Time - 7:49

Good burner, surprisingly tough on the second set of ball slams and running, I was gasping for breath a lot more than I thought I would be since I am usually pretty proficient with Wall Balls and keeping a good rhythm..

Wet ground definitely was interesting on the way back in from the rain.. footing was all over the place..

Probably should have rowed instead, but fuck it.. unknown and unknowable..

Didn't have time to do presses today.. Ended up hitting this after the 6:30 pm..

Unreal classes coaching-wise tonight.. HUGE energy from both groups of 12+ people.. Effing LOVE it.

KillinIt.com BABY

Tuesday December 6th

Skill work - Muscle ups

I ended up doing more of this work after class to practice, went really well.. Some new shoulder stretches I have been doing have helped with some of the pain and tension in my shoulder girdle and it definitely helped me today with these.. (they are usually hyper taxing on my joints)
I did like 30 after class with a few strings of 4 without a problem and some without even getting a false grip..
Progress..

WOD - EMOTM 12
2 Front Squats @ 185#

This was glorified CrossFit style strength work, not a whole lot of metabolic component to it, just strength and form. I think I could have gone a tiny bit heavier but this was just about as well as I expected to do today on front squats.. 24 squats in 12 minutes is a pretty good clip for me, I usually rest a shit ton when I do heavy squats in warm ups and stuff so this was good practice for my legs to find that strength even when I am a bit fatigued.
Having to power clean it up every time did not help my cause.. (but I did enjoy that wrinkle)

Monday December 5th

Bacon Love.

Rest Day.. Pretty sore when I rolled out of bed this morning.. just taking it easy today..

Sunday December 4th

SWOD
EMOTM 12 (every minute on the minute)
2 Deadlifts @ 300


I wanted to get in and blow of some steam tonight so I figured heavy deadlifts would be a good way to round out the last 3 days of heavily bodyweight and running based training.
Did not fail any reps, probably could have gone a smidge heavier, but this was a good confidence building workout.

Saturday December 3rd

WOD- Ninjas in Training

Partner WOD

50 Chinese sit ups

then  

(One person works, other completes a 400m run)

50 Burpee Pull ups

100 Air Squats

50 Renegade Rows 45#

100 Pistols (used a plate below the heel)

50 Muscle Ups 

then 

50 Chinese Sit ups

Fun workout, time was somewhere around a half hour? Didn't bother to write it down.

I felt pretty good running throughout this workout, faster than my normal pace I set.. Most of the work was just "grind it out" kind of stuff. Pistols were a little ugly at time and I only managed to do 9 Muscle Ups I think and Will ended up doing 41 jumping MUs to counter it, but whatever.. all in good fun. 

Great class this morning. Lots of energy.

Friday December 2nd

WOD- HOOOLLLLDDD!!!

Min 1: Plank

Min 2: AMRAP Push Ups

Min 3: Squat Hold

Min 4: AMRAP Squat jumps

Min 5: Tuck Hold

Min 6: AMRAP Pull Ups

Min 7: Handstand Hold

Min 8: AMRAP Wall Walks

Rest 2 min, repeat

Total = 212 Reps

Fun one, this was a lot harder than second time around than I thought it would be after a long rest.

The Push ups were not too bad, squat jumps were sort of funny because you could do a whole bunch of them but my legs burrrrrrned so bad after the hold the first few reps ignited some very funny faces..

Pull Ups were fine because I never really went for any big sets or approached the "red line".. I just sort of went in quick sets of 4 or 5 with a tiny rest and kept going.

Wall walks brought back some PTSD from the Spiderman WOD at Southie, my shoulders were totally smoked from both handstand holds and I only managed 5 reps of the WWs each segment. Yeesh.

Thursday December 1

Rest day..

Trying out 5 Napkin Burger tonight.. Shit's supposed to be famously amazing.

On my cheat meals my 2 go-tos tend to be either specialty burgers or mint oreo ice cream..
I feel like I get the most guilty pleasure and the least actual illness out of them..

Legit now if I eat like a bunch of pizza or pasta, I think I will throw up and die.. Burgers and ice cream are "just enough sorta kinda meat/dairy" that my system doesn't totally go into shut down mode after them.

Wednesday November 30th

SWOD - Split Jerk 1-1-1-1-1-1-1

Lots of mobility on my warm up today, trying to get the shoulders and hips nice and loose, but it was a little hurried to get my lifts in before the 5:30 class.

I started out with some reps for form at 95, one at a time. Just drilling my footwork.
Did some more reps at 135 for form with a little more oomph to them..

Getting into my working sets I ended up going:
155, 175, 185, 195, 205, 215 (fail), 215

So much of these are about my first move on my dip, I can almost tell if I am going to make it or not in the first millisecond of the movement.. I missed on 215 because I did the dreaded "dip down into a 1/8 squat, hang out for a second too long, then decided to come back up with shitty explosiveness"...
The second attempt I regained my focus and stuck it. I think I may have had a little bit more in me, but this did tie my previous PR and I have not done these in a LONG time..

225 clean and jerk is staring me in the face.. One of these time you little motherfucker..
I want it.

Tuesday November 29th

SWOD- Double under skill work

Nothing fancy here, just drilled DUs for 10 minutes off an on. Hit one big set of 78.. Getting better all the time.
I have found that if I just focus on the "jump straight up and down" aspect, my hands sort of just do the work blindly without even having think about it.. my jumps are just timed based on noise, not movement.. its weird..

WOD- "Jackie"

Row 1000m

50 Thrusters 45#

30 Pull ups

Time - 7:12

This was a new PR for me (by 46 seconds) but I feel like I even left a lot on the table here.
I tried to pull a smooth 1:46-1:50 or so on the row the whole time so I didn't gas out, finished in the 3:30s somewhere. On the thrusters, Nick and Sean jumped out ahead of me so I just told myself "you are not allowed to drop the bar until they have dropped it twice so that you can catch up".. As it turned out I ended up doing the first 40 in a row, dropped it for a second to shake out my hands, then finished the last 10.
Pull ups went sort of shitty. I was hoping to knock out like 15-20 on the first big set and then crawl to the finish line with 3s or so. But I got on the bar and only managed 7 before my forearms started burning and my hips were gassed from all the thrusters (for kipping).
I went something like 7,5,5,3,3,3,4.. all over the map.. no clean good sets, just shaking around like a fish on the line battling.

Next time the goal is sub 7 minutes and a lot better sets on the pull ups..