WOW!!!

I just first want to say to everyone that you all are making huge huge strides. I am so excited when someone gets their first pull up, muscle up, good clean, snatch, push up, or whatever it is. It fires me up and I know it fires you up as well. You all have it in you to be great and do anything you want to do not just in the gym but out there as well. There is not one person I do not have faith in whenever we put a workout up. You guys are all well rounded people and crossfitters that words cant really explain it. You guys put in the hard work everyday and you get what you put in which equals SUCCESS!

I saw people this week getting their first no band kipping pull up and you know who you are and I love to see that, now you get off the crutches and never return! I love it when I can see things like that because it shows me how much work you all have been putting in. I also saw people pulling huge weight for the deadlifts. Not to put the guys down at all but the ladies you all were pulling huge numbers after that run. Congrats to everyone who put up PR's. And everyone else who I didn't witness I have heard good things.

Lastly I want to say thanks to my team. ZachR, Addi, Reba, Greg Mo, you all have motivated me to another level when it comes to the workouts. There is no way I could do what I have done without you guys picking me up. Today was a great example of that. I was nervous today, because I know my strengths and weaknesses and high rep anything is my weakness.
The Workout
75 squat cleans 155/100
150 toe to bar
150 box jumps 24/20
75 thursters 132/98
35 muscle ups
150 burpees
150 DU's
300ft walking lunges w/33# weight
32:45

Thanks greg for the help on thrusters, burpees, and whatever else you made up for, you are a amazing athlete and make people work harder. Reba and Addi my god you ladies are an amazing duo from the games to today still cant say enough. I love you guys and it just makes me want to get after again in 2010. Lets strive for top 1 spot next year:). Anytime you all want to team it up again i am ready. Peace im outta here.

getting back on track

Thursday 6th
15 situps
15 lunges
150m run
AMRAP 15 min
10 rounds plus 15 situps and 6 lunges

Friday 7th
LINDA!
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5BW (265)
Bench Press BW (177)
Clean .75BW (132)
36:45

Didn't push this one too hard but I think if I EVER do this again do not be fasting before it. It was tough!

Weekend- weddings and injury good rest time.

Tuesday 11th
Over head squat- tired 15 BW
174# 9reps
155# 5 reps
110# 10 reps

Probably not a good one to try after that weekend, yikes.

Than couple hours later ZachJ and I did the 29 complex. I subsituted wall balls for lunges due to the foot.

Ball Slams 29
Wall Balls 20
Situps 29
Wall Balls 20
Situps 29
Wall Balls 20
Ball Slams 29
7:08

First things ZJ and I said was "why did we do that again?"

Thats it, we are doing the final team wod on friday morning so I think I am going to also put in some heavy work and rowing today to try to mimic how i would feel with a rest day before the final WOD like the games. Well it should be interesting.

DO YOU WANT TO GET BETTER?

Just like Ricky said on the blog, I wanted to extend an invitation to people at CrossFit Omaha or outside of CrossFit Omaha to improve their fitness. I just want to let people know they have the option to work with me one-on-one to improve on their weaknesses or fine tune their strengths. I have been personal training up at CrossFit Omaha for awhile now and have been personal training overall for about two years.

I know some people want to work on strength more so they can do the heavier weights when it comes to those workouts, or I know everyone wants to improve on some specific movement. With what I can bring to you is a specific and thorough direction in how to get there.

My main goal in life is to get people better at it, and if I can help with the health and fitness side of your life I want to do whatever I can to get you there. There is nothing we can't go over in these sessions, so if you or someone you know would like my assistance feel free to email or call.

If you and someone from the gym or outside the gym want to work on something together we can also figure out a group rate if you want that option.

Email- jon@crossfitomaha.com
Phone- 402-699-1463

Nope thats not it

Wednesday 5th
100 pull ups for time.

Wore the 20# vest and did Chest to Bar.

10 min cut-off

85 reps

My hands hurt

Saturday 1st

Team WOD
Thrusters
198
210
232
237
Then...
Max Reps
OH Squats 88#'s 27 reps

Sunday
Team WOD
Amanda Brei and Jon Day 2x2 sand V-Ball tourney
0-6 in pool play
then..
tourney time 2nd place overall .

Monday
Rest

Tuesday
Squat Clean Thrusters
10-10-10 (110-132-154)
Power Clean & Jerk
10 (169)

7 rounds
10 Box Jumps
10 Pushups

Wore 20# vest for this one
5:59

Thats it!

Update

I have been writing my workouts down in a book lately, so I have neglected to post them up on here. I am finally starting to feel better about my workouts since california and getting back to my diet. today was the first in awhile that I had my ol confidence about a workout. I think i might start doing two a days once and awhile, i did the other day and it was tough but i liked it.

WOD#1
Deadlift 3x3
70% - 280
80% - 320
90% - 360
Hip extension 5x12
Toes to bar 5x15

WOD#2
Team workout
2 rope climbs
5 tire flips
7 burpees
9 30" box jumps
11 Med ball cleans
13 jumping ball slams
15 K2E's
200m run
2 Rounds

Those two were fun that day, i raced ricky for the last 200m run and I was pretty sure i was going to throw up afterwards, it took me at least an hour to recover from that one.

Thursday 30th
Chest to Bar "EVA"
800m run
30 KB Swings 2 pood
30 CTB Pull ups
5 Rounds 40 min cut off

3 rounds completed with 800m run and 18 KB Swings.

Friday 31st
5 rounds
6 power snatch 132#
9 tire flips
11:10

Best Times of My Life

Well I didn't know it could get any better than Denver. I sure was wrong. The CrossFit Games was the best experience and one I will never forget. i mean I hope it is not but if that was my last time there I gave it my all and enjoyed the 3rd CrossFit Games. My goal is to keep getting back there with the affiliate team and hopefully someday I can make it as an Individual. My vision of how good you have to be and be so well rounded has def changed. I know now you cannot just hope your strengths will come up in the workouts you have to be so well rounded in each aspect of fitness. I love CrossFit and this was the best decision I have made in my life to join in on this community.

I have never engulfed myself in anything like this, and it has made me a better man in all aspects of life. I have started to train for next year and I like what I have been seeing. My confidence in my lifts is where I want them to be but my strength needs to improve to back up my confidence. There are certain aspects of my fitness i also need to work on and I will choose workouts periodically that hit those challenges.

I also love the direction that the gym is taking as well. The members seem to be bonding on a whole other level and involving the new members faster and making people comfortable. I love that. I hope that continues and I know it will. I am now keeping a detailed journal of my eating and workouts so hopefully it will help me progress in better eating habits and knowing what each workout was like for future reference. Well im getting sleepy so im out.

Long time

Well I have been away from posting for awhile. Not sure why but I need to catch up. I haven't really been writing my workouts down either, which is very out of the norm for me. I have been doing a combination of CFFB workouts and CFO WODs and other things that I decide to do to work on my weaknesses. I have been feeling pretty good in workouts and I need to start toning it down a bit because my body is not feeling as good as it usually does. This weekend will probably consist of high volume and long workouts. I may just stop working out on monday and just stretch and be active throughout the week until the games.

I couldn't be more excited for the games but there has been a lot on my mind this past few days. The passing of Eric a client of ours has effected me more than I ever thought it would. I remember taking him through a couple of his one-on-ones and remembering that all he could really talk about were his kids. He was always smiling when he talked about them during those one-on-ones and he made me smile with him. Everyone who knew him knows what I am talking about. He worked hard and never complained, and you couldn't live your life better if you follow that. He will never be forgotten around here or outside of this place.

"Eric"
5 rounds 5 thrusters

I loved the workout but wished I never had to do it.

Hello again

Well just got done with Clean and Jerk Max and Jackie.

C&J
252

I wanted 257 but just couldn't get myself to do it. Im happy tho.

Jackie (C2B)
8:45

Endurance needs to improve in rowing and thrusters but pull-ups felt good. Well got 4 workouts in, in two days so im tired. Peace out people!

Diane + 5k= sore ass + back

Well decided to do Diane yesterday and then at night after work ran the 5k. This was not very smart move the run was tough.

Diane
21-15-9
Deadlift 225
HSPU's
6:33

Hit a wall with the HSPU's in the end of the second round and third and could only do one at a time.

5k
28:34

This one sucked I ran a route around my neighborhood that was 3.2 miles. The uphill versions of the run just destroyed my back. But you know I always need work on running so whatever. Well I know the times not good but its something to get better at. Well thats all I got so I am going to to Clean and Jerk today and maybe something else. Peace

A little catch up

Well its been awhile and I got catch up on my training. I have been really busy lately with being out of town and work being busy and trying to put some training in there.

Friday June 12th
CFFB WOD
15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/2 Gasser

Hour later did:
300m Run
20 Wall balls
2 rounds - 3:28

You know I dont remember the exact time with the CFFB, thats the trouble with putting up my workouts so late. I wanna say somewhere of 7 mins or so Im pretty sure. I was supposed to do a 1/4 of a gasser at the end but my stop watch was back at the gym so I had to to a 1/2 a one to get my time. I need the extra running!

Saturday June 13th
Rest Day
Wedding Day for a friend
Dancing
3 hours

Not a bad time my legs were feeling it the next day.

Sunday June 14th
Ill explain this debacle of a WOD after I write it down.

WOD
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans - 50# DB
Lunges - 50# DB

Well I was combining to different WODs of the previous week and thought it was one of them we did before. I combined the KB Swings and Lunges WOD with the Hang Squat Cleans and Pull ups workout. I didn't time this one but I was so confused why it was taking me a long time cuz i remember peoples times being pretty quick and then found out I was doing something a little more LEG dominate than I was supposed to. I be stupid. Well I can always use the leg work.

Monday June 15th
21-15-9
SDHP - 132#
Pullups
200m Run
11:15

It was not a good idea to do two pull movements back to back because my arms were shot after the first round. I almost puked in this one, happy about that because either I was pushing myself in this one (which i hope was the deal) or my food was not settled (which I dont hope it was).

Today
WOD
3 Pushpress of 154
5 inverted rows
on the 2 min for 10 mins

then,
WOD
300 meter run
20 Kettle Bell Swings, 1.5/1 pood
20 Box Jumps, 20 inch box
20 Pushups
Walking Lunges, 20 steps
20 DB Hang Power Cleans, 35/20 pound dumbbells
10 Slam Ball Chest Throws, 20/16 pound ball
300 meter run
7:25

Happy with this one, I LOVE WODs with more than 3 or 4 movements. I push myself harder in these I feel, dont know why but Im i do. Well thats all I got. This one was long I hope it fits. Peace out people I got more on my mind for later.

Icy Hot

Im not sure if it was mental or not, but I icy hotted my whole body last night. I didnt smell the greatest but I sure did feel good this morning. I dont really know if that is healthy but it sure felt good. And no I didnt do the running squats i needed another day of rest. Now i feel great!!

Todays WOD
Back Squat with purple band.
2 sets of 2 reps of 198
2 sets of 8 reps of 198

WOD
15 Box Jumps - 24inches red and yellow bumper
15 Jumping Ring Dips - rings at top on my head
3 rounds
5:10

Tuesdays WOD

Not much to say but I think this WOD is good for me.

I like to work on O-Lifts.

Handstand Push ups
5 sets of max HSPUs
Used the parallel bars or elevated bars whatever. Wanted to get deeper in my HSPUs
4 each round couldn't get 5

2 power cleans on the min for 15min
198 for first two rounds and then finished with 208.

I probably could have gone heavier but was not sure how it was going to feel on the 13th and after rounds. I will know better next time.

I think I am going to hit another weakness of mine today. I believe I will try

5 rounds
400m run
50 squats

Not looking forward to this one but I haven't done a workout in awhile without weight.

Mental Toughness

At times things get frustrating and you think you should be able to do more than you actually can. I found that out these past two workouts.

The team workout was a blast and it was the most fun I have had in awhile on saturdays with a workout. I teamed up with ZachR and he is a huge motivator just being on his team. I don't get the pleasure to workout with him as much as I would like but when I do I enjoy myself. We did:

3 power snatch 135
6 SDHP 115
9 burpees
while the other teammate hangs on a bar
4 rounds each

No time but this one got me mentally. I can usually block things out and focus at the task at hand but the hanging on the bar really tore me apart. I felt like hanging there should not have been that bad and for some reason I could not hang on after the first round. Again I thought I should have been able to do more than I can. The snatch/pull/burpees was not bad I thought I flew through it and did it as fast as I could have. Thanks ZachR for pushing me on!

Today I forgot that I was going to be in Council Tuck land all day, but I was able to find some DB's and a Rower. So I did:

500m Row
30 Burpees
10 Overhead - 70# DB's
1 Round
6:36

WOW! Not pleased and I was actually feeling down after this one. I tried to look for an excuse to why I did so poorly in this workout, was it the Hy-Vee buffet I had before this or was it the few drinks I had the night before for my best friends Moms 50th. Maybe but it was my decisions that made this workout harder than it should have been. I know not to drink and to eat a ton of food before a workout, so I couldn't blame it on anything other than myself. But I'm OK with that, because you make your own decisions.

I feel that the past two workouts made me think way too much about my abilities and like I always say if you put 100% in each workout than you cannot complain just know you left nothing behind. You learn from everything you do and I feel that I am becoming a stronger competitor with each workout. I feel better so enough venting.

Change of Plans

Well, i was pleasantly surprised when I was asked to be apart of the games CFO team this week. Of course I said yes, and now my training has begun for that. A little change in what I was planning on doing, but the XFit Football workouts are kinda fun.

On Wednesday I did the ab workout.
3 rounds for time of:
25 Knees to Elbows
50 Abmat Situps
75 Jumping Jacks
16:04 or 14 something like that. I need to work on my situps.

Thursday Rest

Today I did the XFit football workout
Front Squat 3-3-3-3-3
242x3
264x1.5ish i jumped a little too far on this one

100m sprint
7 wt. pull ups (35#)
15 min amrap
4 pull ups shy of 8 rounds.

Thats it and I just want to say how happy I am to represent our gym at the games, and I will bust my ass to show people how things are done in Omaha.

PR's all around

With each day that I see where my strength is I find myself throwing more weight around. I squatted the other day for a 1RM and I never saw myself being able to squat heavy. I was able to get 300# up for my squat. I could not be more excited, this is really really heavy for me and I am happy with that number. Now I just need some leg endurance. The second PR came from my Press. I think my last one was 155 or 160 and now I got up 170 for 1. Im happy with that as well, my shoulders are my strength so I hope to keep getting stronger in that category.

I have been doing some metcons and not timing them, I may do that here and there to see if I notice a difference and how I push myself. Well thats all I got, because I am getting hungry. Peace yall

In da Club

Well last two workouts were Max Deadlift with max strict pull ups.
Deadlift
400#
Strict Pull ups
15

I feel I have done more with pull ups but I will have to look. I know I haven't done more with deadlift so Im happy.

The second workout was Max Push Press and Max height box jump.
Push Press
220
Box Jumps
24" box with 7 reds, failed with adding a green bumper to the top. (54")

Push Press did not feel good that day but you know you got to keep truckin. Now its time for sprint intervals (rest day)!

First Day to 2010

Today was the first step to getting better for next years games. Amanda and I are setting some baselines for some movements so we know where we are at and what weight and reps we are dealing with. We hope to get stronger and for me become a better runner/endurance. Well all I can say is that the regional games opened my eyes and showed me that this is my sport and this is what I want to push myself to do. I know I can be great at this, but it is just up to how hard I can push myself to be as good as I think I can be. It will be great to take this journey with Amanda because her and I have similar goals and ambitions. Well thats all I got for that.

Here is the WOD

1RM Overhead Squat
220
I got to parallel in the squat, I missed it twice to get it overhead. My arms were shakin

Max Reps Pushups
80
This was pretty good, I was shooting for 50 and it just felt good today.

I am going to be on this much much more, for one to track my workouts but again to give myself an outlet to vent and talk about my ideas. Well I want to say thanks for all the support I got from the community from Crossfit Omaha. It was much much much more than I expected and I have so much respect for everyone at the gym and cannot be more thankful.

O yes its coming!!!!

Game time people. I need more sleep and better eat from now until May 16th. I will do both and focus on getting it done. Well thats all I got. I will be back soon


Sunday, May 10th 9:00 PM Workout Announcements
Tuesday, May 12th 9:00 PM Scaling Deadline
Thursday, May 14th 9:00 PM Heat Assignments
Friday, May 15th 5:00 - 8:30 PM Athlete Registration
Saturday, May 16th 7:30 - 9:30 AM Athlete Registration
Saturday, May 16th 8:30 AM Opening Ceremonies
Saturday, May 16th 9:00 AM WOD #1 Start
Saturday, May 16th 2:00 PM Wod #2 Start
Saturday, May 16th 6:30 PM Sunday's Workout
Announcement
Sunday, May 17th 9:00 AM WOD #3 Start
Sunday, May 17th 1:00 PM Women's Finals Heat
Sunday, May 17th 1:30 PM Men's Finals Heat
Sunday, May 17th 2:30 PM Awards Ceremony

Pushing the Mind and Body

I have come to the end of my road with my mental blocks. I am now getting to the point where I am much smarter about my workouts and feeling much better about them. I used to have my mind tell me when to rest or tell me "why the hell are you doing this to me". I am now allowing my body to tell me when to stop. This is a huge transition for me because I am a very mental person and when I can finally take control of my mind anything is possible. I am so humble about each workout and walk away knowing I gave it my all. I have learned so much about my MIND and BODY in terms of workouts and even other aspects of my life. I am more confident in things that I do now and realize that if I can demand so much out of my workouts and career, why can't I ask the same demand in all other aspects of my life.

I know I will be doing this my whole life and I know i will be still snatching when i am 97 years old. Yes 97 i plan on being here awhile. I know I have said this before and I will probably say it again. I never thought I would find what I was meant to do in my life growing up, I was pretty lost until about a year ago. When I was introduced to Crossfit, the door to opportunity opened. I found friends and mentors that I never thought possible, and have learned more than i ever thought from both. I always told myself when you find something that you would do for free, that would be the career for me.

Well another rant about how much I enjoy my life and the people who surround me. But i could never say this enough, THANKS!

Soaring to New Heights

My shoulders are sore and well Im just glad its a rest day. I got bored one day and Amanda took some pics when I was seeing how high i could jump. I got up to 24" box w/7 reds (58" or so).

Well these past three workouts have been good ones. I am happy with my progression and becoming more confident in what is being thrown my way. I am happy to see everyone else fine tuning their game so close to the qualifiers.

15min
10 OH Squat (75#)
10 C2B Pull ups

9 rounds + 10 OH Squats

2nd day
Burpee 10-20-30-40-50
Swings (1.5) 50-40-30-20-10

21:00

3rd day
Deadlift (275)10-8-6-4-2
Row 300m in between sets

9:14

Holy Chest - Holy Hernia - Holy Sexy

Well this week was the week from Hell. I was just starting to feel better and "JT" was looking good and I went ahead a did it with Kylie and Ricky. I love being able to workout with those guys and Joe. Whenever I get a chance I try to.

"JT"
21-15-9
Handstand Push ups
Ring Dips
Push UPs
12:22
Holy Chest!!

The second workout was a make up that I really wanted to do because I need to work more with legs and heavy. 225 accomplished that. I was unaware of the 15min cut off so I went a little longer.

225
21-15-9
Back Squat
75 DU's between sets
16:59
Holy Hernia!!

This last workout was revisit of one Amanda and I made up in the beginning of December. I called it the Sexy Sixty. This time I decided to do it backwards. No one should take that the wrong way.

Sexy Sixty Backwards
60 reps of each
Push ups
lunges
thrusters - 25#DB
sit ups
squats
push press - 25#DB
DU's
19:00
Holy Sexy!!

I believe my body said F U after that one, and I am for sure feelin it today. Rest days are nice. Well thats enough for now. Ill see yall soon.

Down with the Sickness!

I have been pulled under the weather lately and its not too fun. I wake up with no vocal cords and a cough. I've always wondered if you cough in your sleep and not know it? Weird. Well I have postponed my workouts till I start to feel better. I did the ausie qualifier WOD and it felt good, but I think at the same time it made my sickness worse. I hope that this rest will do me good on both aspects of health and fitness. I haven't taken more than a day or so rest between workouts in I don't know how long? So maybe this is a good thing...I dunno? Im upset I missed saturdays, I love saturdays, but I would have been no help with no voice. I hope soon my sickness will leave me and I will be back to my old self again, maybe a renewed self with this rest!

This one is just short and quick and I hope everyone has a great Easter and I will see ya'll this week!

Cheat Meals

My cheat meals are getting out of control lately and it is starting to feel like a WOD when I am doing it. At first I am loving it and enjoying my time, then about the middle my mind tells me to stop but there is still so much to do, and at the end I feel like I am going to puke and so I decide to lay down for awhile.

It actually put me into a food induced coma last night and ruined any chance of me going out. So I will know better next time that don't cheat on a friday. Well this week has been great internship is going well, WODs are going well, and school still sucks. All and all a good week. I cant wait to go to regionals, I am getting more excited now than nervous. I am getting more confident in my abilities with heavy weight and so in turn the nervousness has gone away. I feel our gym has some remarkable athletes and I am so proud to be apart of this first CFO venture to the regionals. I couldn't have more confidence in our gym and expect nothing but greatness from ANYONE in our gym. Well all have an uniqueness to ourselves and bring so much to the table and I believe that what makes us whole as a gym. Well its about time to head to CFO so thats all I got and see yall soon. All I wanted to do is talk about my cheat meal and look where my ranting heads "Crossfit" weird?

Crossfit Omaha we go Hard

I dunno I am listening to Jay-Z at the moment.  Well this cycle was delicious, working on all aspect of my fitness that I need to work on.  High rep squats, pull ups, and the ever so delightful rowing.  I came away from this cycle in great spirits.  I am looking forward to workouts and not looking at them until I show up.  I used to look the night before and I told myself hey you should be ready for anything and not have a night to prepare.  So I started that and I love it.

On a side note I want to thank CFO from Ricky, Joe, and Kylie to everyone that is a member of our great BOX.  I have come into my own of late and I have no one else to thank but all of you.  I have found a place that I am comfortable and never afraid of what the next day is going to bring.  I am more confident in my teachings than ever but still want to learn and need to learn so much more.  I know this learning experience will be never ending and I am all for it.  I always say I wish I would have found this earlier but now I am just glad I found it period.  I was always told when growing up, "no matter what you become in life you try to be the best at it no matter what it is."  I think it fits here, I am going to be the best coach, trainer, crossfitter, and person I can be here while I am here.  

So enough of my ranting, I am looking forward to tomorrows WOD and I will see yall at the gym.  THANKS YALL!

Late nights = above par WODs

Now some of you might be asking don't you mean below par if it is a bad WOD. No says I, if you follow golf than being below par means good. So now that we have that covered I can move on.

Well Friday and Saturday night I was up til 4am. What am I doing up til then, I have no idea. I wake up before 4am during the week so I guess on the weekends I feel that when it hits 4am I should be awake anyways. Dumb! My workouts did not go as planned with these last 2. Friday I did

15min AMRAP

400m run

5 Shoudler Press- 132

15 K2E

4rounds and finished the run in the 5th in 15:26

Well this one felt great, it was a below par workout and I enjoyed it. I thought I was going to puke twice during this workout but I kept it down. Now I cannot say the same about the other two.

Saturday "Karen" 150 wall balls, again my poor mathematics came into play and I did 153 wall balls. Got it done in 10mins. NOT HAPPY. I watched Paul do it and he made it look easy, so I was kinda excited to do it. Easier watched than performed. My quads hurt still.

Sunday I did tabata push ups and situps total 8 rounds= 129. My sit ups felt good but I tired out pretty quick with push ups tho.

Well the regionals is just around the corner and I need to focus harder on my diet and sleep habits, because I am not doing so well this past week on either one of those. You would think waking up before 4 everyday and staying up until 4am on the weekends would make me tired. But apparently not. I need to start regulating my schedule and eat better so I get better sleep and longer sleep. Well school starts again tomorrow so long days ahead and hopefully I can get back to going to bed at 9pm each night. Man Im old. Well thats all I got. Cant wait for the new workout program coming up!!!!!

Failure = Success

Today I have some FAILED attempts with my dead lift and my shoulder press.  I was going for a 406 dead lift for my last 1RM, and well as you can tell by the title I failed at that attempt THREE times.  My first was obviously my best attempt at it and lets just say I was 95%-98% there for a complete lift.  Not happy.  My goal was over 400 today and well didn't get there.  I wish I could show you the video of my attempt because you will say like I said, how could you not get that the rest of the way up.   Well my friends I tried and tried and just could not finish it off.  I knew I left it all out there cause I felt like I was going to puke after the attempt.  I tried it a couple more times and could not even come close.  So that was my first failed attempt of the day.  

My second was shoulder press.  My shoulder press has been improving lately so I wanted to see if I could get my old 1RM shoulder press (155) and do it for a 4RM.  Again I got 155 up three times and failed at the forth.  This time I was about 80% there for a complete lift.  So I was not feeling good after those two lifts.

As I left the workout I started to feel good about myself and what I had accomplished that day.  I realized that even though I failed at 406 and only got 95% there, I was successful at getting the bar off the ground and moving more weight than I have ever done.  I got 406 off the ground I am stoked, I couldn't even imagine doing that when I first started.  This also came to me with my shoulder press.  How can I be upset with failing on my 4th rep if I just did my old 1RM 3.8 times.  

I could not be happier with where I have come and where I am now.  My strength with dead lift has dramatically improved and my shoulder press is going up as well.  I feel my failed attempts have shown me just how far I have come.  I want to have more failed attempts, so that it will prove to me that I am putting my max efforts in and not quitting early. 

To Succeed you must Fail.   

Well well well

Well, I have found that no longer is running is my enemy!  I hope?  I have done 2 running WODs in the last two days and I am very happy with where I am.  The first was 

3 rounds

400 m run

21 swings 2 pood

21 burpee jumps 1ft

14:03

The run actually was not bad this time around.  I feel like I can continue to run at a good pace and not think that I will vomit.  Then the second one was something I just threw together because I wanted to workout outside

4 rounds

400 m run

15 KTEs

12:54

I liked this one.  I think if I did it again on a rest day down the road I can see if I can push the run a little harder next time and see how I feel.  

Well, my new path of not regretting workouts and not looking at other peoples times, has actually lead me in the right direction.  I am personally feeling better about my progression and not wondering how I measure up to other people in the gym.  Speaking of other people in the gym.  You guys and gals are killing it!  The Games group and the Omaha group are showing huge gains and I could not be more impressed.  I love to watch people have fun at the gym and enjoy what they are doing.  It makes for a great atmosphere and a big family of crossfitters.  

Well, I just found out that I will be spending even more time at the gym after I graduate, because then I will be officially working for them.  I couldn't be more excited.  If I am able to stay with this job I will never have to "work" a day in my life.  I have never wanted to go to a place so often and spend the time that I spend with people, then ever before.  I am very thankful for everything and cannot say it enough.  Well I believe that is all I got, and just remember be thankful for what ya got, because it always could be worse.

"why not"

Today was very interesting for me because I love to Snatch and it just didn't feel right for some reason.  My mind was not there today and it made my body not there as well.  I need to work more on the catch, and I feel on rest days I need to start taking more advantage of the time I have to work on things like that.  I PR'd today with snatch a 17# increase from the last time I did snatch, so I am more than pleased with that.  

Zach J said it best when he said you just need to find your Zen state and focus on that.  Well I did for my last rep and got it, I am never really a "pumped up" kinda guy.  I feel once I do that I lose my concentration and need to refocus.  I think that is why I take my time with strength workouts because I like to have deep focus on what I am doing.  I feel like I should relate that to my Metcon workouts because sometimes I get too hyped and forget form/reps/rounds/a lot of things.  I just need to step back take a deep breathe and empty my head.  That is definitely something I do in my daily life so now I just need to bring it to the gym.

Buddha has a pretty simple but powerful quote " He is able who thinks he is able".  This in my eyes is 100% of what Crossfit is.  You got to first tell yourself you will do it, because then and only then will you.  I strongly believe that your mentality about each thing you do in life, is reflected in how well you do those things.  I have set goals I want to accomplish and there are somedays I look at them and say "this is way to far out of my league", and there are somedays I say "why not".  Hopefully as time goes by my "why not" becomes "what's next".

This weekend was a blast and I can't wait to see the video, and I hope everyone else enjoyed it as much as I did.  Ok one more quote and again relates to good ol xfit, "To keep the body in good health is a duty...otherwise we will shall not be able to keep our mind strong and clear

Form

Todays workout was brutal for me and this is because my form was not so good.  I did not focus on form while cleaning the bar and used a lot of my lower back, which if you don't know that is a bad idea.  My back was doing the work and my runs were suffering.  I have noticed when I stress form in my workouts I do better and feel better, and when I get "lazy" and try to kill a workout my form goes bad.   This is a huge deal for me because I just don't want to be able to teach the movements I want to be able to do them as well (consistently).  I need to remember one que for workouts with bringing weight from off the floor "do not lead with your hips".  I tend to bring my hips up first and not come up in unison.  This is something I am dramatically getting better on with deadlifts but now I need it to transfer to snatches and cleans.  More concentration!  I got the workout done in 11:15 Rx'd, and it was really tough not to look at other peoples times for today, but I feel this will keep me on track.  Well this weekend should be a blast.  I hope to see everyone on saturday and it should be fun.  O ya cant wait to do Cindy on A-Rod!  (not funny)  

Poor Shoulders

Well this weekend has been kind of a bust. The push jerk workout really tore up my shoulders up and it has taken awhile for them to get back to normal. Saturday I had to skip because I felt I would just make them worse. Sunday was fun with PR's being thrown around the gym, like f-bombs after a 6am workout. I feel the split jerk got the best of me. I have never really gone heavy with SJ's before and I liked it. I got up to 242 and failed at 247. The dead lift was a big step in the right direction and I was able to get 375 for 3. Thanks to the Zachs for introducing me to the bounce. Then Monday came around and my shoulders felt tight, sore, and well just done for. So I ran around the gym 5 times and did 50 air squats for 5 rounds, hoping that would loosen up my shoulder. Which it did (kinda). Today I did the back squat and I was fine for awhile and then once it got heavy my shoulders started to feel it. So I just moved on to 100 box jumps and worked on the rhythm. Well that's all I got, I feel if I need to complain ever I am just going to do it on here. It makes me feel better. Cute kitty huh? I feel like a p****.

Humble!

Well its been about a week and things are going well.  I have a new outlook on my workouts and I am walking away from each one feeling pretty good. 

I am not going to be worried where I stand with the other people in the gym, but only worry about how I feel about my workout and keep the intensity high.  I love to see how everyone else is doing on the workouts, because it gives me motivation.  I should not and will not ever compare my times to other peoples.  I should only judge myself in how hard I work and encourage people to keep working hard as well.  I have swayed away from having fun with the workouts a little and more focused on being the best.  I need to find a balance of the both, so that I keep having a blast while pushing myself to new limits.  

Today workout was a great example of what I am talking about.  I said to myself I am not going to let my self DNF this workout (which is fine with me) but I get too focused on that and not focused enough on the peer enjoyment of pushing the limits of my body.  I remember when I first started and I couldn't believe the stuff I was doing, after a while and I was making big strides.  Now I don't noticed t

he strides I am making I am only noticing the things I am lacking.   I need to get back to that, and I will.  

Always time to reflect and with things changing in my life I have found things about me that I never knew about.  I am glad crossfit has entered my life and I feel it will make me a better person all around.

Here is to enjoying each moment of everyday and being "HUMBLE" with each workout in the future.  

No Regrets!

Well today is the first step into my new philosophy. After some recent workouts I have been looking over them and regretting not working harder. So today I wanted to push and push and not hold anything back. So today's workout was
20 min amrap
2 rope climbs
4 Thrusters 155
6 box jumps 36 inches
7 1/3 rounds

Not bad I broke up one set on the thrusters and got pissed when I missed a rep and had to clean it up to do another. Just added work to the workout and kinda a penalty for missing it. Well I was definitely in a better mood after this one. I need to do this every time because I have a much better attitude after the WOD. Well just another step to regional.

Dave Matthews Song that I want to live by:
"I can't believe that we would lie in graves
wondering if we had spent our living days well
I can't believe that we would lie in graves
wondering what we might of been
I can't believe that we would lie in graves
wondering if we had spent our living days well
I can't believe that we would lie in graves
wondering what we might of been"

So "No Regrets"

Sanity?

The last three WODs have been pretty tough on my body but I am happy with my performance with all of them. I have found ways to either scale or break up the workout to keep my intensity high and keep progressing.
The first WOD was 400m run/250 Dead lift 15 reps/30 sit ups for 5 rounds. This one I had to modify quite a bit. Instead of the 400m run I ran stairs about 100 stairs up so hopefully it was about the same. I lowered the weight to 225 because I am still not great at the dead lift. I really need to focus on keeping my core tight and back straight. The weight was no prob, which I am happy with, but of course the later rounds my form was not the greatest. Another side note use ab mats my tail bone still hurts!
The second WOD was 15-13-11-9-7-5-3-1 HSPU and 1-3-5-7-9-11-13-15 L-Pull ups. Now when I saw this workout I was thinking I should do well because it is playing to my strengths. I have pretty good confidence in my pull ups and HSPUs. I broke it up the best way I could and put up a good time for myself. I got it done in 17:45 and my arms and shoulders were destroyed.
The third WOD was 45# Barbell OH lunge for 50ft and 21 Burpees for 5 rounds. This one I got a little excited for. DON'T know why but it looked fun? This one really took it out of me. I got this one done in 12:30. It was a good way to end the cycle because I am really looking forward to the rest days. At the same time I am not used to not doing a WOD on rest days. So I either try to play a sport or take time for myself.
I really am enjoying training for this and am having a blast being at CFO more often since I am doing my internship. The crazy part is that I am looking forward to the WODs and I constantly look for the WOD at 9 sharp to see what it is. I love watching the 6am crew do the WOD and sometimes watching Ricky do it as well then watching the 5:30 crew do what I just got done. It is definitely a learning experience. This is where I have changed because of Crossfit, I watch people get done with the WOD and are on the floor cursing and in the fetal position and I say to myself "I cant wait to do this WOD". This is where I start to question my "Sanity".

Obstacles

Well did not know what to expect for the second set of three workouts for the main site. The first day with

WOD

10GH sit ups/Hip Extensions

30 95# thrusters

50 Pull ups

30

20

35

50

20

20

This one was ridiculous, my back was torn up after this one and could not get to the third round in 20 min. This one was the first obstacle of the 3.

The second WOD was 10K run. Now i am no runner so this one was tough. I decided to try to keep up a 7min mile and at the 3rd mile i started to slow down and so I decided to walk just for a few seconds and run one more mile and try to pick up the pace. This was tough and my calves are still sore today. It was around 35min give or take.

The third WOD was full cleans 1RM. I was very intimidated by this one. I have (HAD) a fear of the weight falling on me. Now I do not and this is a BIG BIG break through for me. I have never really done max loads with Cleans so every rep I put up was another PR for me. I worked out with Tovar today and I really enjoyed it and we helped each other out tremendously. I probably could not have done the weight I did if it was not for him. Through this work out my confidence doubled, then tripled, and then just kept going as long as I was moving on up. I was able to get up to 223# and this is a huge surprise to me because I did not know I could do that. Like everything else in these workouts I need to have more confidence in doing them, I over analyze my abilities and I just need to let myself do it and analyze it after. Well I really enjoyed today being with all the teammates and hope I get to do that more often. Well I will enjoy the rest day and look forward to the next set of "Obstacles"!

UPs and DOWNs

Well the first path didn't end up in a good place but the next couple of days went well. Not finishing a workout was very frustrating at first but it just taught me to be more aware and find a way to work harder on my weaknesses. I got about half way through the workout with virtual shoveling my DOWNs, and then got through cleans/dips WOD in 13:55 UPs, and ANNIE done in 8:13 about EVEN? Well I love to evaluate myself after workouts and that can help me or make me way over think things. I need to remember to always put 100% into each workout and enjoy myself and if I do that I will never have to over analyze another workout again. That may be my ultimate goal for this journey, to be more humble and appreciate the abilities that I have. Well that's all I got and I hope there will be more learning experiences during my "UPs and DOWNs."

New Path

Starting to use this as a way to write down and keep track of my nutrition and workouts. Starting a new path is the way I look at the journey I am about to venture. It is nice to have something to train for again, and have the desire I used to have when I was playing sports.

I want to track my ups and downs to see how I feel about my diet and my workouts. So maybe by writing it down it will relieve the stress and worry about trying to remember my past.

I hope to use this outlet as a learning tool and to keep bettering myself as I continue my "New Path".

First path - For time 30, 25, 20, 15, 10, and 5 rep rounds of:

• Virtual shoveling
• Pull-ups