Thursday, May 7

Rest... Well sort of...



Warm Up:

Push Jerk 5-4-3-2-1

Jacob 110-130-150-180-200-210

Push Jerk 1-1-1-1-1-1-1

Jacob 210-220-230-240(F)-235(F)-235(F)-235(F)-225

Still stuck at 235, oh well.

Wednesday, May 6

There comes a day when you obtain a goal you once thought impossible, today was that day for me. After 16 months of crossfit today I completed a sub 3 minute Fran, and I’m still in disbelief. There is no question about it, crossfit works. The movement, the conditioning, the determination and mental fortitude are all there when training with crossfit. Weaknesses improved, movements refined and character hardened, some even say forged, but it’s true. You can recreate and/or redefine yourself within crossfit. I never was a serious athlete, and never one to excel in such a domain as fitness, but this is what it took. A commitment to the principles set out by HQ and a adherence to the modalities of training that crossfit encourages in the betterment of fitness. No jokes, no gimmicks, no quick fixes, just hard work. Additionally no worthwhile journey in life is traveled alone; I could not have come so far without the commitment, determination and support of my friends and training partners. Every rep counted, every PR accomplished, every plateau pushed, by each and every one of you guys, thanks. Where to from here? Who knows, but it’ll be fun getting there together, as we have been so far.



21-15-9 reps for time of:
Thruster, 95lbs
Pull-ups

Shane 8:16 (85lbs)

Jacob 2:53 Rx'd (PR)

Push Jerk 1-1-1-1-1-1-1 reps

Nate 95-105-115-120(PR)-125(PR)-130(f)-130(PR)

Evan ... Can't remember but I do know he did 10x175-10x175-10x175 plus some other lifts.

20 minute rest then...

For Time:
50 CTBPU
50 Burpees

Evan 5:16 as opposed to 6:23 just 3 days ago

Jacob 3:48 as opposed to 4:10 just 3 days ago

15 minute rest then...

3 Rounds, not for time of:
Max HSPU
Max KTE
Pull-up Skill Development

Evan
1. 18,40,30
2. 15,35,20
3. 12,40,15

Jacob
1. 20,45,30
2. 18,40,10
3. 16,50,N/A

Tuesday, May 5

21-15-9 reps for time of:
Box Jump, 24"
KBS, 1.5 Pood
SDHP, 95lbs

Jacob 4:09 Rx'd

Evan 4:21 Rx'd

Shane 10:54 Rx'd



Rest 20 Minutes then...



5 Rounds for time of:
5 Clean and Jerks, 135lbs
5 Muscle-ups

Jacob 6:10 (140lbs)



Well not to bad for a back to back WOD session, but on the 9 of spades WOD I really could have pushed to go through the whole thing without stopping, the few pauses I took were a bit unnecessary although my overall time was decent. As for the C&J/muscle-up WOD I thought my performance was good especially on the last set of cleans, but I used 140lbs just out of laziness, not wanting to swop out the 25’s for 45’s. So maybe it helped, who knows?

Monday, May 4

Hell Half Acre WOD's

Well, not quite the best, but back to back with less then 20 minutes rest between still isn't bad either. Trust that Evan and I will keep on keeping on until the qualifier.

Sunday, May 3

I HAVE TO REST, BUT THAT DOESN'T MEAN YOU HAVE TO.



After a review of my training blog I feel it best to listen to my body and take a day off, well kind of. Nothing more then some core work and stretching, that's all that's in the cards today.

Hell's Half Acre tomorrow!

Saturday, May 2

This is how it's going to be today.



Warm Up:
Three rounds for time of: (followed by 3 minutes rest after each round)
2 pood Kettlebell swing, 10 reps
10 Burpees
10 Glute-ham sit-ups

1:08
1:10
1:12

Then...

Hansen

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Jacob 25:58 Rx'd

Shane 35:24 (1.5 Pood)

Maribeth
21-15-9 reps of:
Thruster, 135lbs
Ring dips
Kettlebell swings, 2 pood

Nate 14:28 (95lbs)

Go hard and go fast!

I felt completely miserable today, despite not working out, but forced myself through this one. This WOD was devastating and sucked the life out of me after the first round was done. I originally planned to try to complete a round every 4 minutes and rest until the 5 minute mark, but by round three that was out the door and I was just playing catch up from there on out.

It’s all about mental toughness from here until the games qualifier. There is very little chance that I can improve on anything in two weeks time, and my movement is only as good as it has become thus far and my strength is what it is. Mentally however, I can improve greatly, even in short duration. Think tough, act tough, don’t stop, and you won’t stop, push as hard as you can and when it’s time to rest, push a little more, go for broke, and break your weak habit’s and overcome the sense of the fatigue you feel and don’t stop moving, no matter what. I have to hardwire this mantra in my head and believe that no matter how miserable I feel or perform I have to keep going, because that’s all I can do. That’s the only thing I have control over...myself and my body.

It’s all a head game from here on out and I know that my mental toughness is the most important area of focus from here until May 16th.

Friday, May 1

Tabata intervals are awesome, awesomely bad that is. The idea behind a tabata set is to tax yourself in fashion that you hit complete muscle exhaustion only to rest for a interval half as long as your prior effort. 20 seconds on, 10 seconds off, now try to maintain it. Additionally there is the goal of sustained output, and the ability of maintaining said output despite the fatigue associated with the work itself. Hit it hard, hit it fast, and hit it again and again and again and you'll have a taste of tabata. 20 seconds of work and 10 seconds of rest repeated 8 times per movement, with no rest between movements.

Tabata Something Else:

Pull-ups
Push-ups
Sit-ups
Squats

Jacob

Pull-ups 121
Push-ups 125
Sit-ups 123
Squats 148

Total: 517 Rx'd

Don't know if it's a PR, but it's close.

Nate

Pull-ups 78
Push-ups 117
Sit-ups 110
Squats 137

Total: 442 Rx'd (PR)

Nate looked as if he was just starting fresh the whole way through, couldn't believe how easy he made a PR look. Great job Nate, way to crush it.

Was hoping for a 500+, something like 525 or better but 517 isn't bad either, especially after watching the HQ clip of the WOD. I'm not much of a form stickler, but those sit-ups were questionable at best. You can see those people for the most part were just going forearms to thighs which are totally suspect, as opposed to chest to thighs. Going chest to thighs practically double your ROM and zaps your reps to were getting 15 during an interval is freaking amazing, making 20 rep counts damn near impossible.

Just my opinion though, nothing more.