It's been a while since I've blogged but I decided this would be a good way to keep track of the progress that happens at the gym.
I've started to follow the Outlaw Way for the past 3 weeks ( about 70% due to work conflicts)

Anyways here goes:

BB Gymnastics

1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.

115 * 5..overall not good got to hit the hips, pull than keep my arms locked out b4 coming up
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO

135 / 135/ 135
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec

115/ 115/ 115.

Strength - Did this after the conditioning because Steven, De Vita, and JD were doing the condiitoning

1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video

10lb * 3

1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning

4 rounds for total working time of:

5 MU
20 Burpees
7 Deadlifts @ 315/225#

Scaled the deadlifts to 275

overall around 33 minutes with the first split being 4 minutes and the last 3 about 6 minutes..DL's slowed me down tremendously was hitting singles from the first round

*Rest 1/2:1

PS. Don't wear oly shoes while deadlifting..tends to keep u on ur toes more

caught up..

Haven't had a chance to blog for a week. Last week's training was good but near the end of the week took 4 days off. Longest I have taken that many consecutive days in a row but came back strong.I'll quickly back track last week's as goes:

Monday 12/12
5 Rounds for time
10 power cleans 135
10 burpees
8:42 rx
didnt feel strong and started to hit singles starting the second round
Strength- back squat 205
bench 150
deadlift 235

Tuesday 12/ 13
1 Rep Front Squat
185/ 205/ 225/ 245PR
15-12-9-6-3
135 Front Squat/ Toes to bar
forgot my time but i think somewhere around low 5 minute

Wednesday 12/ 14
Bradshaw
10 rounds for time
3 handstand pushups
6 deadlifts 225
12 pull ups
24 double unders
28:43 RX
Felt like death
Strength:
Back squat 210

Took the rest of the week off.

Monday 12/ 19
Other Crossfit total: 1 Rep for clean, bench press, overhead squat
clean 205 PR
bench press 205 PR
overhead squat 135 ( didnt work up properly and got tired)

Grace ( 30 clean and jerks)- 3:18 RX PR

Finals Week

Finishing up a few last papers, assignments, and tests. Few more days and I'm free

Monday just lifted

Starting Strength Week 4 B

Back Squat 195

Press 110

Power Clean 150

Power Snatch 5 * 1 @ 90%

90%* @ 145/ WS 125

Power Clean 5*1 @ 80%

80% @ 185/ WS 150

Front Squat 2*2 @85%

85% @ 195/ WS 165

Tuesday

1 Rep max Squat Snatch/ 125/ Gotta get under it quick and not be afraid

1 Rep max Clean and jerk 195PR ( last weight was 185)/ WooHoo!! Power cleaned w a push press

5 Rounds

5 Back Squats/ Max Chest to Bar pull ups

Back Squat Weight 225/ PU 14- 10- 9- 7- 6

Didn't want to go to crazy on the pull ups because my hands feel like they are going to rip soon. gotta take care of them. overall good day w a PR in the clean and jerk. 205 im coming for you

Friday and Saturday

Went in on Friday for just some strength. Week 3 of Rippletoe

Back Squat

190

Bench Press

140

Deadlift 230

Saturday Kenya Fundraiser

3 Rounds

3 dl 225

6 30in box jumps

12 pull ups

3 minute rest

30 Power Snatches 75lb

25 lunges with 35lb locked out

25 toes to bar

20 hand release push ups

20 med ball cleans 20lb

15 bar facing burpees

15 sumo dead high pull 75lb

10 atomic sit ups 35lb

10 wall balls 20lb

50 m bear crawl

21:42 RX

You Can Only Game It So Much

21- 15- 9

Row for Calories

Jerk

24" Box Jumps

11:07

For some reason the push jerks got heavy the first round and easier the second round. Gamed it a little too much and paid the price by falling short of Joe Hyung just by 2 box jumps which equals about 2 or 3 seconds. Still felt good even though not being all there mentally or physically. I think I am a better athlete or can attack Wods better by being really warmed up and active for a while. A few months back it seemed like a had a certain time frame to complete an x amount of work before I would completely crap out. But nowadays it seems I need to put in some work before I really start to go. Weird.

Rendition of this song that I couldn't figure out the title to at Rag and Bone in Soho

Grind Time

Tuesday 11/29/11

15 AMRAP

5 @ 155lb Hang Squat Cleans

1 Rope Climb

5 Handstand Push ups

1 Rope Climb

6 Plus 2 Hang Squat Cleans RX

Hit singles on the hang squat cleans to not tire out my arms because 155 is heavy for me. Was very efficient with rope climbs granted that I took jumps. Probably should not jump here and there to build up some extra strength that way. Went unbroken on the handstand push ups. Was going at it pretty hard up until around the end of the 4th round with about 7 or 8 minutes left. Hit a semi wall, i need to learn how to either push through that wall and get back at about 80% of the rate I was going at or need to pace better, either way I still feel pretty good about the performance.

After I missed out on the week 3 plan a on Monday due to the total. So after hitting my 3 * 5 at 135, i decided to max out. 155*3/ 175/ *2/ 195 * 1. First time in my life I think I benched more than 185 with correct form and ease.

Wednesday

5 Rounds

30 Double Unders

15 Ring Dips

30 Meter 90 lb prowler push

200 Meter Run

21:36 RX

Shit got hard quick. Did not mentally prepare myself for the prowler push and that shit got heavy, hard fast. Either way gutted through. Did the Week 3 plan b afterwards. One thing I realized is that as the weather is getting colder, our bodies tend to stiffen up quicker and a lot harder to stay loose. So in the future, make sure you get after it and not lollygag around.

Back Squat- 185

Press- 105

Power Clean- 145

Got a lot to look forward to with school ending in about a week, Andrettis/Potluck, Rock climbing, Christmas, and New Years. Got to think about some goals for this next year coming up. I've done it in the past but its always been such a hard thing to keep up with the lack of focus mentally.

Preparation, Focus, Commit, Believe

300 Club

Crossfit Total

Back Squat 285

Press 145

Deadlift 305

735 total ( 110 lb PR in 2 month span) @ 165 body weight

*Just in the future, i have to get in a crazy mental zone especially once it starts to get heavy. Maybe just work on progressions on weights my self and no partner. None the less, good effort and happy with the results.

The gym atmosphere is starting to get pretty wild. It's interesting to observe people and how intense everyone is getting. I believe that in itself will only improve everyone's times and push people to new limits. One thing though that people have to remember is how important form is. The number 1 rule is to not lose that form and bad form will risk someone potentially getting injured. It is always cool to put up some ridiculous number but its not worth the price of getting hurt. You aren't going to get strong by just lifting it once, its got to be a day in day out ordeal.

*Random Pet peeve :

Girls that are not clean.

It really irks me to be living with a girl who doesn't like to live around a clean atmosphere. Seeing counters dirty, dishes piling up, shit on the ground, ect. I mean, I understand if you are busy and have things to do but if you stay at home all day and don't really do much other than that...maybe you should clean the place up a little bit. I can only withstand a place being dirty for no more than a few days due to some late night partying and will eventually clean things up. I guess it just bothers me to clean up after 2 other people. I really have no problem cleaning up after Max just cuz he looks out for me in other ways and vice a versa. But for someone who doesn't bring that much to the table...i dunno. Just had to vent a little and put in my 2 cents. Maybe ill tell Max to get his girl in check and clean the place. It's not that hard...

Girls now a days need to realize that cleaning and cooking are just a norm. It doesn't really make you a special girl if you cook or clean, guys do that stuff normally now. If you can't pick up after yourself or keep a place clean, how will your surroundings be when you have a child? Think about it..