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