Added weight

Today I did a Fury WOD that Josh text me and I decided to wear my 20# vest. Why not?!?!?
12min AMRAP
5 Pullups
10 Pushups
15 Box Jumps @20"
9rounds +5+10+10

Not feeling it today. Felt tired and not into the workout. Terrible to feel that way when you are trying to become more physically fit. Oh well it happens to all of us.

Bench Press 5/3//1
140x5
160x3
180x4

Burning lungs

It has been awhile since I have ran but it was cool enough outside so I decided to give it a shot. Short and simple Metcon
400M run/21Wallballs/21Pullups
400M run/15Wallballs/15Pullups
400M run/9Wallballs/9Pullups
8:27


I feel that was a nice time, my runs slowed each round and my lungs were burning, everything unbroken which I felt really good about.


Bench Press 5/3/1
130x3
150x3
170x6

Pulling and Pushing

Bench Press 5/3/1
125x5
140x5
160x8

7rounds
7 Thrusters @95#
7 SDHP
9:43

This was hard, I am slow at thrusters and I know it is because I need more brute strength 95# over time just cruses me and it takes all I have to get that bar overhead. I did like this one and all sets of each exercise were unbroken. My hamstrings and glutes are gonna thank me later.

Work it out

Bench Press 5/3/1
75x5
90x5
110x5
Deloading week

50 DU
40 Burpees
30 WB
20 BJ
10 HSPU
20 NJ
30 WB
40 Burpees
50 DU
14:02
I needed a straight forward metcon to work out all the crap I ate over the weekend. Went camping with Josh and his family, had a blast but ate way too much junk food. I felt a little slow but not bad. Just gotta get back on track.

Feel the burn the make it worse

Press 5/3/1

105X5

115x3

130x3

Feeling good about the 5/3/1 program steadily making gains

5rounds

10WB

20M lunge

30DU

7:37

I was gunnin for Melissa's time of 7:11 but the burn was extraordinary. I pushed myself hard and wanted to put myself past the burn alomost to the point were I felt like I could not walk. I need to get to the point were I can handle the burn and be able to keep truckin through it. Slowly but surely.

Slowly adding weight

12min AMRAP
5 Front Squat 145#
10 Pushups
20 Toes to Bar
4rounds +5FS+10Pushes

I told myself to use 145# and not opt out for the lighter 135#. In hindsight maybe 155# could have been achieved. The toes to bar were what threw me off. I have not done them before in a WOD and the rythmn threw me off did them in 5s.

Bench Press 5/3/1
135x3
155x3
175x5

Fatigued Coordination

Bench Press 5/3/1
130x3
145x3
165x6

For time:
400M run/100DU
200M run/50DU
400M run/100DU
200M run/50DU
10:44

DU get hard once you are tired, at times I could not jump and at others I could not swing my wrists fast enough. I pushed myself all the way through this one. Right off the run straight into the DU and vice versa. Good Cardio/Respiratory Endurance WOD

10-1 (I could use more work with heavy weight)

Bench Press 5/3/1
120x5
135x5
155x8

10.9.8.7.6.5.4.3.2.1
135# Thrusters
30" Box Jumps
15:55

I made myself use 135# and it was not all that bad, the 10's were unbroken and the rest up till the 3's were broken. The box jumps were high enough to not count an active rest, I still needed to work to get on top of the box. I can slowly feel myself getting used to the heavier loads, I just have to keep my intensity up and leave it all on the table

Death by Thrusters

I used 115# for this. My goal was 10rounds. I achieved 9rounds+4. It is reaaly wierd how things can be going well and then all of a sudden you have nothing left to give. My rounds upto 8 were all unbroken and felt really solid, into round 9 I had to break them up and just barely got the 9th one as the time was starting into the next minute. It was all I could do to get the 4. Good workout though and definetly something to shoot for for next time around.

Bench Press 5/3/1
70x5
90x5
105x5

Squat/Bench Press

Back Squat 5/3/1
185x5
210x3
235x4

Bench Press 5/3/1
135x5
150x3
170x5

Did these together as I am in the middle of my vacation and at least wanted to keep up on my strength

More 135#

Bench Press 5/3/1
115x5
135x5
150x9

21-15-9
135# SDHP
HSPU
11:34
This was a fun WOD the SDHP got heavy and I had to resort to pulling them in ones. The HSPU went pretty easy. The 21s were broken into 2sets the 15s and the 9s were unbroken. My traps and shoulders are retty sore.

I am Crazy

Another named WOD!! What am I thinking. I know what I am thinking, "You gotta get stronger!!" and "Keep your rest breaks to a minimum!" Today I did "The Chief" Crazy idea after all the wallballs from yesterday. I think I will do more squats and some static loading to my quads with the Power Cleans. My legs are sore as of right now. It is a fun WOD and again I need to be stronger in my hips. I feel my technique is good and I am making gains in my strength, however, it is slow which is to be expected wtih strength gains

"The Chief"
5+PC
4+PC
4
4
4

Last time was the same number of rounds, except without the extra PC, so the difference in todays performance over last performance is 6PC, good I guess although I thought I would stay at 5 rounds for maybe 2 or 3. Overall it is an improvement and that is what I am looking for. Tomorrow, either a rest day or some endurance stuff, I will see how I feel.

Bench Press 5/3/1
130x5
145x3
165x4

Unbroken

Bench Press
120x3, 140x3, 155x6

5rounds for time:
3 MU
6 OHS 115#
9 GHD situps
7:46

All exercises were unbroken and in hindsight and texting Josh I should have used 135# for the OHS. I need to stop being scared and just put more weight on. I thought to myself, "man 135# seems heavy, I think I will use 115# instead'' Should have bucked up and used 135#. MU went well with no pause just 3 right in a row. Also it has been awhile since completing GHD situps and now I cannot cough or laugh. Good times!!