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