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