Thursday, January 29, 2015

9:30am

A
HBBS - 6  x 2.2 - rest 30s/to full recovery

Result: 315 / 345 / 365 / 365x @ 2nd cluster / 365 / 366x @ 2nd cluster

Disappointed with this...incredibly disappointed. I feel so weak and I feel like my spine was crumbling. What the literal fuck is going on...

B
1 1/4 Front Squat - 5 x 2 - rest as needed / build to heavy double

Result: 225 / 245 / 255 / 265 / 275x

Same feelings here as the back squat.

C
C2B Tester
1.2.3.4.5.6.7.8.9.10 C2B for time

Result - 4:14

Limiting factor here was hands and...well that's about it. My hands are such pussies. Took a good amount of rest between 7 and 8, 8 and 9, and 9 and 10. I had the first 7 sets done in less than a minute. Fucking hands.

6:15pm

A
E90s - 8 S2OH @ 135#
         - 8 T2B

No problems with this other than my hands from this morning.

B
15 min row cool down

Overall, I think this was a rough day. I had trouble getting it up this morning...giggity...and that kind of set the tone for the day. I took Myosync this morning to try and help get it up but I didn't get much out of it. Well, tomorrow's a new day and new days bring new challenges. Just gotta get over today.

Tuesday, January 27, 2015

6:15pm

10 minute running clock
5 min AMRAP of 14.1
30 doubles
15 power snatch @ 75#
+
5 min EMOM on a separate bar
5 tngpower snatch @ 165#

Result: 3 + 37 / 3 + 2 / 5 / 5 / 5 / 5

That was fun. I think I should've warmed up a little more. I got pretty winded pretty quick. I was unbroken on the first 2 rounds then started tripping up on doubles and went to 8+7 on the snatch. The first round of tng power snatches was very difficult. Shoulders were exhausted and my back was pretty tight...I think I rely too much on muscle snatch.

Monday, January 26, 2015

6:00pm

A

10 x 100m row sprints - rest 90s

Result - 15.9 / 15.9 / 15.8 / 15.8 / 15.6 / 15.2 / 15.0 / 15.7 / 15.5 / 15.0

Super pissed about the last one. I wanted to break 15 so bad. I thought on had it on the last one because I was holding 1:11 for 5 pulls. Oh well. I kept all sub 16 which is definitely a first. 

B

12 minute cap

500m row

15 clean and jerk @ 135#

500m row 

15 clean and jerk @ 185#

500m row

AMRAP clean and jerk @ 225#

Result: 1 rep @ 225# (1531 "reps")

1st 500 - 1:34

2nd 500 - 1:41

3rd 500 - 1:53

A lot of factors led into tonight's performance. I wish I could've gotten to the gym this morning to do the rows. I definitely believe they affected the MAP. Also, coming off of last week, my capacity is significantly lower compared to a few weeks ago. 

Saturday, January 24, 2014

10:30am

For completion

15-12-9

Snatch @ 135#

T2B

Box jump @ 30"

Result: unbroken on all/took about 8 minutes

I still wasn't feeling great so I took the opportunity here to focus on smooth and unbroken. Granted, I did do step downs on the box jump but the other 2 were all unbroken. I didn't have a clock running. I just wanted to feel good. Afterward, I felt alright. I think I'm ready to dive in again. I've been doing a good amount of yoga and mobility at home so I feel significantly better. 

Friday, January 23, 2015

For time

21-15-9

Row for calories

Front squat @ 225# from the floor

Result: DNF

I got 10 reps into the front squat and had to call it. Limiting factors were wrist, low back, right knee, and left foot. 

I'm in a dark place now. I'm falling apart and my confidence is non-existent. I have no self-worth and feel as though I should quit. I'm tired of failing and I'm tired of my body limiting me to succeed. However, I'm not going to quit. I just have to be patient and work through the hardships. Tomorrow is a new day. Let's see what it has to offer. 

Monday, January 19, 2015

IFor time

2 sets - 8 min rest between sets

50 doubles

25 back squats @ 225#

40 doubles

20 back squats @ 275#

30 doubles 

15 back squats @ 315#

Result - 17:53 / DNF

Put up a DNF today because of my low back. I almost quit after the 30 doubles in the first round. Good news is that it's not spinal. This was very superficial across the entire low back so I'm pretty certain it was tightnes within my thoracolumbar fascia and a result of not doing enough mobility after the deadlift WOD on Saturday. I'm going to hit some restorative yoga in the AM. I'm in a funk right now but it's okay. I'd rather be in a funk now than in February. Another positive is all doubles were unbroken as were the 25 squats at 225

Saturday, January 17, 2015

5:00 pm

A
Banded HSPU - 10 x 4

Used a red band for 5 sets...my upper body has been taxed this week.

B
3 sets @ 100% - rest 5 min between

15 unbroken DL @ 225#
10 rebound box jump
15 unbroken DL @ 315#
10 rebound box jump

*ultimate goal is to be unbroken on everything*

RD1 - 2:25 (UB / UB / 12 + 3 / UB)
RD2 - 3:17 (UB / UB / 8 + 4 + 3 / UB) *cramped up in low back*
RD3 - 5:19 (UB / UB / 1 + 5 + 5 + 3 + 2 / step-ups) *enormous cramping in low back towards end*

I'm thoroughly frustrated with this. My back cramped up so bad towards the end. Specifically, the lower erector spinae group and my quadratus lumborum on the right side of my back.

This has been a rough week. Coming off of being sick and a lot of travel, my body paid for it.

Friday, January 16, 2015

11:00am

A
Strict pullup work - 3 x 4 + 1 x AMRAP - rest 2 min

Result: 11 on the AMRAP...I'm pretty fried from the C2Bs yesterday.

B
6 sets - Every 90 seconds:

14 KB Alternating KB Snatches @ 2 pood
7 T2B

My hands are on fire, man. I keep re-ripping my mid-hand rip and it's really being a bitch.

5:45 pm

A
Incline Bench Low Trap Raise @ 2112 - 5 x 10 @ 15# DB - rest 90s

We don't have an incline bench so I just bent over in a 45 degree-ish position with bent knees.

B
Side Lying DB External Rotations - 5 x 10 per arm @ 15# - rest 90s

C
15 sets: 250m row @ 92 - 95% effort - rest 60s

Result - :42.7 / :42.7 / :42.7 / :43.8 / :47.5 / :46.8 / :46.7 / :48.9 / :49.1 / :49.7 / :50.0 / :49.2 / :49.5 / :49.1 / :47.0

So...after doing this today, I think I messed something up 2 weeks ago. I think I had the rower set at 220m last time. I'm pretty stupid. Anyway, this was really tough and I'm thoroughly disappointed with this. Maybe I'm still dealing with the residual effects of my recent sickness....maybe I'm just being a little bitch. 

Thursday, January 15, 2014

5:45 pm

A
High Bar Back Squat - 6 x 2 - build to heavy / rest as needed

Result: 385 / 405x / 405x / 405 / 410x / 407x

This felt weak and I'm quite disappointed with it.

B
1 1/4 Front Squat - 4 x 2 - build to heavy / rest as needed

...I just realized I did this wrong...I did 6 x 2 same as above. Sometimes I'm retarded.

Anyways

6 x 2 Results: 315 / 315 / 315 / 320x / 317 / 320x

This, also, felt weak and I'm quite disappointed with it.

C
20 x 5 C2B tester - 10 min cap / goal is to perform 3 rds/min

Result: 17 rounds completed within the time cap

Almost got it this time...unfortunately, almost only counts in horseshoes and hand grenades. Major limiting factors here were grip due to rips from Tuesday, body weight still, and continued struggle with developing a rhythm. I found myself stopping a lot so I could regain control. That took a lot of time and caused unnecessary energy expenditure. Oh well. Maybe next time.

I didn't get a chance to hit it this morning so I figured this would be best to hit. I'll do today's afternoon session tomorrow morning.

Tuesday, January 13, 2015

6:15 pm

2 sets*

A
3 minute AMRAP @ 90%
- Hang Power Snatch x 7 @ 100#
- Box Jumps x 7 @ 24"

Result: 4 + 7 / 3 + 7

B
3 minute AMRAP @ 90%
- Thruster x 7 @ 100#
- Bar Facing Burpee x 7

Result: 3 / 2 + 10

C
3 minute AMRAP @ 90%
- Deadlift x 7 @ 135#
- Shoulder to Overhead x 7 @ 135#

Result: 5 / 4 + 7

*rest 10 mintes between sets

Still wasn't at 100% today. Breathing and a stuffy nose is still a problem. Biggest limiting factor on the thruster/burpee WOD was my wrist. I really think I need to go to the doctor for it. It really sucks at the moment. Overall, I'm disappointed with this performance. I feel like I've lost a lot because of my illness. Oh well. That shit happens. Just need to get over it and move on.

Monday, January 12, 2015

AM

40 minute Z1 spin + 20 minute Mobility

PM

A
Clean + Jerk - 3x3 @ 78% (238#)
                      - 3x2 @ 85% (260#)
                      - 3x1 @ 92% (281#)

I did power clean + split jerk here with the upcoming squat clean WOD. I'm really really disappointed with how this felt. I'm not sure what the deal is but every time I get to the front rack position, my wrist throbs likes crazy. It's incredibly painful. On top of that, I don't feel explosive at all. 281# felt like a goddamn truck.

B
For time

10 squat cleans @ 225#
+
2 rounds
10 squat cleans @ 155#
15 C2B Pullup

Result - 6:44

225# squat cleans - 1:03
2 rounds of stuff - 5:02
Transition - :39

This WOD beat me up. 2 rips + a shin peel. I bled all over everything. Biggest factors here were the rips + continued difficulty breathing due to sickness. However, I am feeling healthier, so I have that going for me...which is nice.

Saturday, January 10, 2015

11:15 pm

A
Deadlift @ 40X1 tempo - 4 x 6 tng - rest 3 min

Result: 405# on all

Back felt a little tight today from all the recent travel so I stayed here. This was pretty challenging, however, I think I could've worked up to 435 - 445# if my back wasn't tight and if I didn't feel like shit as well.

B
5 round - rest 90s between
20 American swings @ 2 pood
10 close grip bench @ 185#

RD1 - unbroken / unbroken
RD2 - unbroken / unbroken
RD3 - 15 + 5 / unbroken
RD4 - unbroken / unbroken
RD5 - 15 + 5 / unbroken

Had a couple of flub ups on RD3 and RD5.

C
200 doubles + 2K row

Doubles - 3:27
2K Row - 8:28.6

Hindsight, I should've just rested today. I felt/feel fucking terrible. Quivery, feverish, queasy, stuffed up. It definitely affected my performance. There's no reason in the world why I should ever be over 7:30 in a 2K. That's the slowest 2K I have ever completed. Even the first time doing it I was 7:26 or something like that. It was stupid of me to think that I could've trained with equal output to what I can normally do. Lesson learned.

Friday, January 9, 2015

6:00 pm

A1
AMRAP Prone Strict Pullup x 5 - rest 30s

A2
AMRAP Strict HSPU x 5 - rest 60s

A3
SA DB Row - 5 x 10 - rest 90s

A4
Clap Pushup - 5 x 7 - rest 2 min

Results
- A1: 11 / 7 / 8 / 8 / 9
- A2: 10 / 4 / 7 / 7 / 8
- A3: 80# on all (heaviest we have at the box)
- A4: 7 reps on all

This was hard due to one major factor...I'm sick as fuck. I'm pretty sure I'm coming down with the flu. I thought is was just a sinus infection but tonight I felt really shaky, weak, and my head was very congested. Being inverted fucking blew. To top it off, my wrist still hurts a good amount. It's alright, though. I'll get healthy and my numbers will begin to improve.

B
DB Tricep Extension - 5 x 12 - rest 90s

Result: 80# on all (heaviest we have in the box)

C
Alternating Hammer Curl - 5 x 12 ea -rest 90s

Result: 30 / 35 / 35 / 40 / 40

I tried to stay as strict as possible so I stuck with lighter weight.

Wednesday, January 7, 2014

AM

A. Diane (for HSPU - 6,5,5,5 / 5,5,3,2 / 3,3,3) (DL - all UB)

Result - 6:02

This was rough.

rest 10 min

B. Row Sprint 250m / rest 60s x 12 (92%-95% threshold level)

Result - :40 for the first 8 / :42 / :43 / :45 / :44

PM

30 min AMRAP @ 75%
- Single Arm Farmer Carry x 50’ (#135-150)
- GHD Sit-up x 15
- 400m Run
- Single Arm KB Snatch x 20 (#70) alternating hands per rep
- Side Plank x 60s accumulated per side
- Strict T2B x 10

Result: 4 + GHD

Today was rough from the start. I've developed either a head cold or a sinus infection. Between that and the sub - zero temperatures in Indiana at the moment, breathing was incredibly difficult.

Friday, January 2, 2015

Crossfit total 2 + 30 minute swim or spin

1RM Clean + 1RM Bench + 1RM overhead squat

Clean Result: 225 / 275x

Stopped here. I'm not sure how but I really jacked up my left wrist. It started swelling almost immediately. The bitch hurts. I stopped after this. Gonna throw on some ice and heat tonight and see how it feels tomorrow. I think I may have just sprained it. Any amount of flexion or extension right now fucking sucks.

I did spin for 30 minutes without putting any weight on my left wrist.