Might as well jump and Pull

10rounds
10 Box Jumps 24"
10 Pull-ups
644

It was not until the 6th round that I started to drift off the pace. Melissa said I was holding a 30sec round until the 6th round, pull-ups got hard and lats were on fire, had to break them up into 6 and 4. The box jumps were just a matter of finding a rhythm and counting to 10

Weaknesses

12min AMRAP
200run
10 Supine ring row
10 Plyometric Push-up
6rounds + 9reps

Rows--my feet on a box and when the row is completed my body is parallel to the ground, so the beginning position has my head below my feet.

Push-ups--One hand is on a 45# plate and the other is on the ground, do a push-up and switch hands on the plate. This was harder than it looked and my Serratus Anterior muscles were on fire.

Push and Pull

15-12-9
115# Thrusters
115# SDHP
after each set complete 50DU
1225

I pushed hard through the thrusters and the SDHP got heavy during the second round. I need to work on quicker setup and just keep working through the discomfort. Doing DUs in Oly shoes is different

Neurolgically Challenged

20min AMRAP
2 Cleans @155#
4 MU
8 Wallballs

9rounds plus 2reps, all MUs and wallballs were unbroken. The cleans were heavy for me and did them in ones, however, I feel I did well. 2min a round is not that great but my goal was to lift heavy under cardiovascular stress and that I did.

Can't Believe I missed that

So Josh did a WOD at Fury and I decided to give it a try.
30 HSPU
50 T2B
30 Ring Dips
50 Sit-ups
902, however, there was supposed to be an 800M run at the end and I failed to remember. I was pretty bummed as I felt good that day and could of had a good time but it was still a good WOD and my abs are sore. My rhythm on the T2B were pretty good also.

The goal is 50

The goal is to get 50reps of Body Weight back squat completed as fast as you can, however, there is a catch. Start a clock and in the first min complete as many reps as possible of your BW squats, once the min is up run a 400M. When you return from the 400M start another min of back squats, continue this cycle until you have reached 50reps

150# is what I used and this is how it went
18-151-13-159-11-203-8
The runs were surprisingly hard, I felt like I was running quick but I guess I was not.

Aggressive and Quick

Push Jerk 1/1/1/1/1/1/1
135-145-155-165-175-190-200-205
Pretty excited but it sure was heavy and I needed to be more aggressive with the 205.

That was in the morning when I got home this is what I did
15min AMRAP
10 OHS @95#
10 Burpees
8rounds
My traps were sore as well as my right shoulder, I could feel the bad positioning in the later rounds.

Funk

I feel I have been in a funk lately. I hurt my back a couple of weeks ago and took about 1.5weeks off and have not been able to get back into it as of yet. My 5/3/1 strength has gone down which I figured it would. Today was just a typical WOD working on getting stronger. I felt I did good for the weight I used.
12min AMRAP
5--front squats 155#
10--weighted lunges 30# DB
15--push press 30# DB
5rounds + Front Squats

I felt good that I was able to use 155#

Squat...Jump then Run

21-15-9
Body Weight Back Squat 145#
Box Jump 30''
748

Everything was broken and I do not care. I did it as fast as I could with a quick rack and unrack for a breather. The box jumps were challenging to get hip fully open so more emphasis was placed on the quads as the glutes and hams were fatigued from the squats.

Rested about 5min then hit 4x400M runs with the following times 113-113-123-123. Now again my block is a hit or mis for an exact 400M, however, every run was the same distance. I have come to a conclusion that my warmups should be longer and a little more intense as a warm body is an efficient boy.

Feel the Burn

4rounds
15 Wallballs
15 Pullups
15 KBS
913

My first two rounds were awesome, Melissa said something like 135 after the first round. Round three was slower and then the burn. Round 4 was a killer I broke up the wallballs and the pullups. In hindsight it was a mental thing, body parts were burning and it was hard to breath, however, it is just 15reps. All in all it was a great WOD and I pushed myself as hard as I could.

Feel the Fury

This WOD was from Fury, Josh text me with this one and it looked intriguing.
8rounds
100M shuttle run (50M)
8 Burpees
659

Josh text his time as 706 I believe it was and I was determined to get sub 7. I was gasping for air and cranking out the burpees the run became an active rest (sort of)

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

I probably did not make this up

So today I wanted something to work my abs but not just situps, so I came up with a movement I call spitballs. Now I probably did not make this up as I am sure someone else has done this movement at some point in time. What it is. Lay on your back over an abmat with a 20# medball resting on your chest, situp with the ball and toss it to a 6' target on the wall catch and repeat. Pretty darn hard after a couple of times.

15min AMRAP
5True pushups (pushups on parellettes with feet on plates at same height, chest below hands)
10 Knees to Elbows
15 Spitballs
7rounds +5+10

What was difficult was coming off of the spitballs onto the pushups and then burning abs with Knees to Elbows. I liked it and I feel anybody who reads this should try it.

Heavier Weight

Deadlift 5/3/1
195x3
220x3
245x6

5rounds
5 Front Squat 155#
10 Ring Dips
15 KBS 1.5pood
13:52

The front squats were what got me. I decided to use 155 as I need to push myself in the weight department. All 5 each round were unbroken but barely. I felt I had good form and nothing broke down. I cleaned it from the floor and everytime I would approach the bar it would seem so much heavier. Anyway good WOD

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

Snatches are awesome

Talk about explosive power, snatches will do the trick. The first few rounds were pretty good then all of a sudden I noticed myself having to get more violent with my hip extension and shrug to get that weight over my head.
20min AMRAP
6--HPS @ 95#
12--pullups
24--DU
8rounds +3HPS

My hands are toast, lets build some calluses

Pre WOD Deadlift 5/3/1
180x5
205x5
230x10
Damn excited about the 230x10 my goal is definetly in sight

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.

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.