03.25.13

03.25.13

1. EMOM 5m Complex @ 75% (210) x 1
     (Snatch Pull to Knees - Knees to 1" hover above floor - hover to hang - hang to just below knees hang snatch)

2. 1RM Snatch (full)
225-245-265 FFFF

*Far forward on my toes through the whole movement, sequencing seemed off today, very frustrating

3. Snatch Grip Push Press 3x3 as heavy as possible.
235-255-275x1 (hips were poor and missed the first rep)

All in all, today was a wash, had some difficulties sequencing and hitting rhythm on my snatch and it stretched throughout my movement. I am walking away from that session very frustrated, but a month ago 245 was my PR and I hit that easily. Keep pressing on.

DJ
"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things." Philippians 4:8

03.22.13

03.22.13

WOD was 13.3 CFG:

12m AMRAP:
150 Wall Ball @ 20# (10')
90 Double Unders
30 Muscle Up

252 Total Reps (12 MU).

Same score as last year's CFG 12.4. Not sure how I feel about that.

I cant get this song out of my head from church last night. Powerful.

"I will carry your name, Jesus your name, forever."

DJ
"I will exalt you, my God the King; I will praise your name for ever and ever. Every day I will praise you
    and extol your name for ever and ever." Psalm 145:1-2

03.20.13

03.20.13

Lately I feel like I can PR my snatch every time I pick up the barbell. I want to say that it has nothing to do with me, because I just follow someone else's programming that is infinitely smarter than I am. That being said, I will continue to follow Rudy's programming until the PR's stop, which is hopefully never.

1. VHH Snatch – 185-205-215 (failed 2nd rep)-225-235-245-255FF

After missing 255 twice, and since I was well underneath the bar, I decided that I will stack 260 on which is 5# over my full snatch PR(255). This was obviously a great idea, because I proceeded to miss 260 for 3 sets in a row, FF-FF-FF. Still feeling like I should own the platform and make the lift, I then decided to go for one more, because playing the odds, I was bound to make this lift EVENTUALLY.

I proceeded to make my lift at 260# for a 5# PR.

2. VHH Clean x2 + 1 PJ – (225-245-260-275-290CCFJ x 3)

Here's where I need some serious help/work. Even though my C&J is hovering right around 300#, I better figure out how to perform this lift. I have this vision of snatching 315, and it would be awkward to have a higher snatch than C&J. 

3.Conditioning - 23:36

For time-
3 rounds of:
20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg
Run 1 mile
3 rounds of:
15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg


DJ
"He must become greater; I must become less.” John 3:30

03.19.13

03.19.13

Today's Outlaw WOD destoyed me. I am writing this in the void where my work capacity should be. Today was all about exposed weakness - conditioning and work capacity. Days like today are humbling days, where you are left laying on the floor wondering why you ever got yourself into this. Then, I suppose, as you are laying there in a pool of sweat, you are wondering how you can work harder to come back stronger. Kinda ridiculous how the mind works, that no matter how much pain the body is in, the mind tells it to overcome.

1. EMOM for 5m 2 Clean & Jerk (full) @ 75% (235) then (no rest) 2m AMRAP Clean & Jerk @ 75%.
XX-XX-XX-XF then XXX .... Total 12/13.

2. HBBS 1x5 @85% (325)
               2x3 @90% (345)
               3x1@95% (365)

3. 4 Rounds for Total Working Time (1:1 Rest):
    Row 500m @ 90%
    14 lateral burpees (over barbell)
    7 Power Snatch @ 135#

3:53 - 4:06 - 4:06 - 3:56 = TWT 16:01

DJ
"The fear of the Lord leads to life;
    then one rests content, untouched by trouble." Proverbs 19:23

03.18.13

03.18.13

Today's WOD was squeezed into about 45 mins that I had before work.

1. 2 Snatches @ 80% (205) EMOM for 5 mins then (no rest) 2 min AMRAP max Snatches @ 80%
XX-XX-XX-XF-XF then XXFFX
Rushed my reps on these misses, putting me out on my toes. 11/15 on these reps in total.

In an effort to maintain some level of consistency with the programmed workout over on Outlaw, I completed the following accessory work to finish up.
2. 3 x ME Ring Dips (25-22-15)
3. 3 x 15 Strict Pull up

DJ
"One who has unreliable friends soon comes to ruin,
    but there is a friend who sticks closer than a brother." Proverbs 18:24

03.17.13

03.17.13

Rest

Imagination Is Everything

"You've got four limbs, two arms, two legs, feet, hands; and what do you use them for to walk to the train station, you know, to type on a keyboard. What is that? You've got all this potential, you're not using it. So what we're doing is were taking these, and were saying ' I wonder what I can come up with today with what I've been given.' "

03.16.13

03.16.13

Dropped into Tallahassee Crossfit this morning at about 0900. Greg and Levi were gracious enough to let me do my own thing off to the side at their open gym. Before I get to that, I just want to say that box is LEGIT. They have fantastic equipment, atmosphere and dedicated members. I saw about 40 people roll through their door on a SATURDAY morning open gym, no class or scheduled WOD, but open gym. Love to see the life in that box, it was a great way to start my day. If you are ever in Tally, I would highly recommend stopping into this box!

Now, on to todays workout.

1. 20m to establish 1RM Snatch
95x3 - 135x1x3 - 165 - 185 - 225- 240 - 255PR

2. 20m to establish 1RM C&J
135 - 165 - 185 - 225 - 255- 275 - 295 failed jerk behind - 305 failed jerk in front - 310 PR clean, failed jerk behind

3. Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY.

235 - 250 - 270 - 270 - 270  - 285 - 285 - 285

No video today, wish I did since I missed my last 3 jerks. All in all a great start to a day full of PR's.

DJ
"Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus." 1 Thessalonians 5:16-18