Just Pick It Up!!!

This is what I kept telling myself everytime the bar hit the ground on the last round of "Nasty Girls". Drop it and then pick it back up. I amazed myself with this WOD

"Nasty Girls"
3rounds
50 squats
7 Muscle Ups
10 Hang Power Cleans @ 135#
8:50
First 2rounds were unbroken for all movement, however, the demand is so high by the 3rd round I had to brake the MU and the HPC the squats also slowed. It was inevitable

Backsquat 5/3/1
185x3
210x3
235x6

Fury is so much fun

Nothing beats a CrossFit facility. I had the opportunity to do a WOD with Josh at Fury today. Here is what he came up with
1K row
30 2pood KBS
750M row
20 2pood KBS
500M row
10 2pood KBS
15:46

Surprisingly the 2pood was not that bad, had to break them up but did them with greater ease than I thought. Rowing is just tough the stamina you need for that thing is incredible. Next big purchase is a rower.
Thanks Josh for the memories I am sure there are plenty more to come!!

Back Squat 5/3/1
195x5
220x3
245x2
Josh said he thought I could have pushed out 1 more and he is probably right. I am playing head games with myself since I have hurt my back. I know what I have to do to stay safe and I need to be confident in my ability. It was one rep greater than I was suppossed to get but I got it, just need to keep hittin it hard each week.

Leg work

Back Squat 5/3/1
180x3
205x3
230x4
Was a little leary with this as I tweaked my back last time on the squats. But today played it safe and took my time on each lift. May invest in a weight belt

Press 5/3/1
95x3
110x3
125x4
Pretty impressed that I keep getting 1-2 reps extra on the last set I know 1-2 reps is small, however, it is keeping me going in the program and building my strength and that is all that matters

21-15-9
24" Box Jump
R/L pistols
7:43
My legs were burning on this one, I wanted to try pistols in my OLY shoes, which by the way rocked, I can string togehter quite a few on my surprise but they did get difficult

Not Again

Back Squat 5/3/1
170x5
195x5
220x6
AND......I hurt my back again. I was doing great last set and just got done with the 5th rep and thought I can do 6. Big deep breath and down I went, I got to the bottom and started to return to the top and was doing quite well when for some unknown reason I decided to let my breath out. Once that happend my back hyperextended and my back locked up on me again. I do not think it will be as bad as last time when I hurt it deadlifting. I will definetely be more proactive at keeping the inflammation down and relaxing I do not want to be out for another week. Hey but I got the 6th rep right!!!

Body Weight Overhead

4rounds for time:
135#-100M overhead walk
50 squats
14:41

The first trip with the 135 was good, made the 100M in one go. The next 3 rounds I had to drop at the 50M turn around point. That sucker got heavy quickly on the return trip. My shoulders were pretty sore after that  but it made me engage my shoulders more and see what it is like to have my body weight overhead for that long period of time. NICE!!!

Back Squat 5/3/1
100x5
125x5
150x5

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

Another Mainsite WOD

Back Squat 5/3/1
175x3
200x3
225x4

For Time:
30 HSPU
40 Pullups
50 KBS 1.5pood
60 Situps
70 Burpees
14:06

Great WOD 70 burpees is alot and is very mental at the end of the WOD. My shoulders were toast

Heavy Mile

Back Squat 5/3/1
160x5
185x5
210x5

I wanted to do something heavy today, well heavy for me, which is 135# so I decided to do
30-135# thrusters
run a mile
I cannot remember my time it was in the 13-14mins I think. I really need to work on heavy lifts. The run took me about an 800 to switch gears to the run it was really wierd. It was like I could tell when I was switching metabolic pathways. Either way it needed to be faster on both ends. Good WOD though

Girls WODs are fun

I re-visited Kelly today. I had to do this in the afternoon as my morning was very busy, it was not to hot but you could still feel it. My face was red and hot for a good half an hour post WOD.
"Kelly"
26:06

Last time I did this was June 11, 2009 my time then was 28:39. I am not sure how much time is achievable to take off in a year but I think 2:30 is a good number. I was really pushing for 24:30 which was around Josh's time. I took too many rest breaks with the wallballs, those things suck. I am happy with my progress and my body was wrecked for an evening.

Also did Backsquat 5/3/1
180x5
200x3
225x3

Cleans

It has been a while since I have completed a Clean let alone a squat clean. I feel I am pretty good with my technique, however, where I am lacking is in the Front Squat department. Again it all comes down to strength.

Speaking of strength I had decided to engage in Jim Wendler's 5/3/1 strength program and will be completing month cycles of the following: Back Squat, Bench Press, Deadlift and Press. I am looking to improve on all of these lifts within a 3-6month time frame.
My goals are as such;
Back Squat--260
Deadlift--270
Bench Press--205
Press--140

Pretty high goals but you gotta set them to achieve them and this will be over a 3-6month time span

Back Squat
165x3-190x3-215x4
rest then:

Clean Ladder
Complete 1 Clean the first minute...
                2 Cleans the second minute...
                3 Cleans the thiid minute...etc.
Until you cannot complete the desired number of cleans within the minute
I complete 6rounds plus an additional 5. My problem was as I was becoming fatigued I would shoot my knees forward to engag more of my quads instead of staying back on my glutes and hamstrings. Very frustrating and humbling at the same time. Need to work on the front squats!!!