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