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.