im still stronger than kyle :)

push press 3, 3, 3
235x3
255x3
265x3

AMRAP 15 min
7 C2B pull ups
7 ball slams 40#
200m row

me: 7 plus 7pull, 7ball, and 50m row

i like sledge hammers

5rds
10 tire flips
20 tire sledge hammer strikes(10 each side)
10 box jumps 24"

me: 8:03

fun wod, it was nice to have a day off from strength training.

a taste of my own medicine

deadlift 5RM
405x4 warm up
455x3....um yeah.

bench 5x1
335x1, 345x1, 355x1, 345x1, 345x1


WOD
5 rds
10 BW Backsquat 210#
10 KB swings 2 pood
me 7:45
on 8/5/09 it was 10:03 pr by 2:18!
I protected the lower back the whole time and never broke up any of the squats or swings.

Kyle, eat your heart out.

i cant believe dub unders used to be such a big deal

not that 10 in a row is a big deal but whateves.

BO Row 5x10 all at 155#
Strict pull ups max reps x5
13, 10, 9, 8, 6

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
dumbell power clean push press 45#
ghd
dub under

me: 10:45
gotta get those transitions between exercises as fast as possible!

my 1rm is my 3 rm?

backsquat 5RM
135x10
225x6
275x3
315x5
335x5
345x3
probably could do 345x5 but took too long to get there.

ring dips 5x10 (30 sec rest between sets) got em all

3rds
100ft walking lunge 95#
15 broad jumps(6ft min)
5 clean pulls 205#
100m sprint
2 min rest

rd1: 2:27 (only did 6 broad jumps cuz i got confused)
rd2: 3:36
rd3: 3:47
my legs were soooo beat after the lunges and jumps that i couldnt run very fast.

the paleo challenge- starting points

for the challenge the 4 wods to test were:
1 RM backsquat- 345#
max reps pullups- 38
christine- 8:37
500m row- 1:21.0

Today i did the 500m row in 1:21.0 which is a 4 second PR. In terms of row sprints 4 seconds is a lot btw. Then after laying on the ground for an hour, i did christine in 8:37. In july I did it in 8:31 but thats ok since the row was so beastly.

another hard wod

5rm press
135x5
185x5
205x3.5
195x5

10min dub unders
did sets about on the minute between 15 and 27 per set, actually got better as i went cuz i relaxed a bit

3rds
21 DB thruster 45#
21 pull ups
rest 2:1 after each round

rd1: 1:20
rd2: 1:35
rd3: 2:55
yikes i totally fell apart on the last round i think the thrusters were broken into 3 or 4 sets and the pull ups into 3 sets as well. forearm and shoulders really burned out at the end. good wod i think on a dif day i could do the last round faster.

im weak... and im ok with that.

1RM backsquat
345x1
375xmissx2
max rep pull ups 38
whateves...

task oriented FGB
20 reps of:
wallball
SDHP
Box jump
push press
row for cal 1min rest

total time 16:16
rd 1 3:34
rd 2 5:05
rd 3 5:37
there might be some holes in my FGB such as the SDHP, box and row. for me this was harder than FGB

Day1- project "lean guy"

weighted chin 3,3,3,3,3,3
35/45/53/61/710/80

bent over row 5x10 at 135#

WOD
500m row
30 burpees
300m row
20 burpees
100m row
10 burpees
me: 7:33 rowed around 1:40 pace on 500 and 300 and faster on the 100.

false start? sorta kinda not really

Since I havent completely got my planning and programming set up yet i did the class today with an extended warm up.

then
10 KB swings on the minute for 10 minutes with 88#
then
1 rack thruster on the minute for 20 minutes with 245# and about 6 reps with 255#
then
3 rds
100ft sled push then pull with 135#
max reps BW bench press
15 K2E
me: 6:56 bench reps 15/6/6 they get hard the second round :)

let's start over, but right this time

ok ok ok ok ok ok ok
extended warm up per Joc and Kyle
foam roll, etc...

AMRAP 10 mins
12 pull ups
12 ball slams 40#
12 ghd
 this wod started with a diff rep scheme and muscle ups but i could tell my wrist was a no go for the muscle ups so we changed mid stream. In the end the 12 rep scheme was best and a very hard wod.
I got around 4 rounds I think.

In regards to my rant and the subsequent responses: :)
Joc, I couldnt have imagined your dedication to training and your willingness to help. Thank you for dealing with my whining. Kyle and Leah you to, but you didnt write 2 pages of comments so you only get a footnote. I think I should start by really examining what i am training for, and to be honest Im really not sure anymore. I want to be all things at once, i guess. In the past my goals were, get bigger and get stronger, end of story. Now with the CF mode and oly lifts added there is so much that it can be hard to decide what I, personally am doing. After a year plus of training in an "arbitrary" manner (i dont mean that in a deragatory way since I feel that one of the greatest things about Cf is the arbitrary feeling of even though it is not hopefully true). I was really just trying to get better at everything, ie learn how to do everything muscle ups, kipping pull ups, deadlift, sorta over head squat. So now I think it is time to start to make real goals, and focus a bit more. But where? on what? I remember when I was a golds guy and every now and then people would ask me what to do when they wanted to get bigger and lean out at the same time. I would tell them choose one and do that, then do the other. I would say that you CANNOT do both and make any huge gains either way. I reality they should have asked someone who had a clue.
My strength is good (who cares if Kyle can front squat more than me?) actually my strength is very good. So lets say we only need to keep it the same-maintain. I mean honestly a 525 deadlift is pretty freakin good. My metcon is pretty good. Not incredible but we all know I am pretty beastly. SO HERE IT IS... I want to lean the fuck out. and here is why... I have never leaned out in my life. I have always gone for the bigger, stronger more bro training program. ok? lets do it. guide me coach. please dont say it is simply going zone+paleo. I fucking hate thinking in blocks. i have cut out milk and im weening cheese. im exchanging bananas for pears or oranges. we know my diet is pretty decent, for 2.0 ill ranp it up even more so. but i need specific coaching. so who will do it? i could do some free graphic design for you? does this mean i come in to either a class or not and do my own wod regardless of what is going on for the masses? is that cool? is someone willing to plan it out with me? yeah? well then lets fuckin do it.
this is our goal:

not this.

do what you know

back in the gymbo.
Bench press
135x20
225x10
275x5
315x4
335x3
225x18

7rds w/ 20# vest
7 chest to bar pullups
7 ring push ups
6:18
it was good to be in there today. 2moro i have to go to Napa so it will probably be a rest day, unless Kyle makes a travel wod for me?

hmmm...rant below

preface: On Tuesday i did a 5x5 of back sqauts pretty heavy, then on Wednesday we were supposed to do an 8x2 of heavy front squats on the minute. It was my fault for doing the backsquats the day before without knowing what was planned for Wednesday, but I ended up tweaking my back on the 7th round and that was the end of that day and the next couple days. So...

Do we do the movements so fast that they are dangerous and will eventually cause injury? If not, then why do them at an accelerated rate at all? Are the options 1) Do it fast, worry about form but only to the extent that you try to not injure yourself 2)do the wod slower with a focus on form, get a slower time and not be breathing hard by the end or 3)just do the rx'd amount of reps but in set formation like 21 pullups 21 thrusters, rest... 15 pull ups 15 thrusters rest...etc.?
I know one answer is do them right, then do them fast. But that is not reality, from my view. Look at Everett's Isabel, he's not really properly snatching, if he were it would take him longer, instead he rips it off the ground and straight overhead because he can and its the fastest way to get it there.
Speed at the expense of Form is not the CF motto but it seems to be an unavoidable part of my CF career so far. Im just tired of getting hurt, staying hurt and being unable to train because of the way I do train. I remember last year before the qualifiers, it seemed like everybody who was gonna try for the them was injured (except joc) I know not all of these injuries were directly from training but they still were at the least re-aggravated by it. Would they be from another style of training? Possibly, I guess Im questioning if it is in the DNA of CF to cause more injury then in other training methods? Does this mean Im over it if Im thinking this way? Im asking why do Grace slower than is absolutely possible to save form? Why not do 30 reps at any pace I want then? Maybe no one else gets injured as often as me, nor has the lingering issues that i have. Is it going to cause more injuries than other programs and as such make it so I cant work out, thereby making me less fit? Maybe just the heavy lifts shouldnt have a time component. Rushing a 500# deadlift or a 250# clean has got to be dangerous and flirting with disaster, right? but thats where i shine in CF, i thought?
I want to keep getting, stronger, faster, better, more fit all that jazz but how can i when i am constantly injured? Got to a doctor for my wrist, go do ART for my back, stretch more, foam roll... I do what i can, i could do more, I dont have health ins so no doctor, but I shouldnt even be needing to go to a doctor for a training injury? Training for what? To be better at training for the sake of training? Man it s a good thing no one reads this stuff, they would be convinced i was totally over it which Im not, im just frustrated with being injured having injuries stack up on top of each other and not feeling like I can make any progress because of these injuries.

and thats the bottom line cuz joc and kyle say so...

day 3 of non-dairy, kinda feel a little less bloaty
Backsquat cuz joc says i should do it once a week
5x5 at 315#
got em all :)

WOD written by me
21, 15, 9
ring dip
burpee
dub under
me: 7:05
lots of pushing... ring dips got hard but thats what i wanted since i am so strong to begin with but i lose steam after the first round.

ouch my joints hurt

Tabata Deadlifts 20 secs on - 10secs off   8 rounds
225#
16-13-11-7-5-5-5-7

total:69


WOD
AMRAP 10 mins
3 pushpress 185#
6 ball slam 40#
9 knees to elbows
me: 6 rounds

Much needed rest tomorrow, my chins are hurting. Knees to elbows werent too bad, ball slams were easy. The push press were the hardest because I was practically strict pressing cuz of my wrist.

DB thrusters again... yikes

400m run x 4
1:09 pr
1:18
1:17
1:22

WOD
15, 12, 9, 6
DB thrusters 45#
ring push ups
double unders
me: 7:17

More thrusters, yay! The runs were f-ing hard but i got though them, you gotta pump those arms! Dub unders are no longer the worst thing in the world for me. Thanks dub under challenge!

I should let Kyle do my programming?

Backsquat
225x5
275x3
315x5
365x1
315x5
275x3
225x5

WOD by Kyle- my wrist hurt again today so i needed special accomodations
10, 8, 6, 4, 2
Thruster 45#Dumbells
Weighted Chin Ups 25#
Box Jumps 24"

me- 6:55
Good little wod. :)

rest day

equals life!!

coming up with a title is easy... "i got a sore booty"

weighted step ups
5, 5, 5, 5, 5 with 1 regular grip muscle up in between each set
only got up to 95# since i was so sore from yesterdays lunges.

WOD
2 AMRAP rounds of
2min- 12 jumpsquats, 7 kb swing 88#
30 sec rest
3min- shuttle runs

3 rounds of jump squats and kb swings each round.

i need to learn how to snatch balance

snatch balance work, could only get to 95# and still do them mostly legit.

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Weighted lunge 135#
ring dips

me: 11:57
the slowness of the lunges combined with the grinding nature of this rep scheme made this feel like a long drawn out wod. The ring dips were really easy, probably because there was a pretty big break in between each set of dips. They get really hard for me when they are paired with another press movement.

300+ overhead finally!

rack jerk
135x5
185x3
225x2
275x1
300x1 pr
315x1 pr!
335xmiss
if i learn how to actually drop under the weight I could get into the 350plus range easily. i am super happy with 315 though.

WOD with Sam
9, 6, 3
Deadlift 385#
burpee pull up


I was using a deadlift technique known as the rainbow back. It was ugly. :)

PHOTO BY SAM RADETSKY!!!

NEW YEARS WORKOUT

it was supposed to be 10x2 front squat with broad jumps in between the last 5 sets... um i think i did  a 5x2 with 3 sets of broad jumps :)
135x5
185x3
225x2
245x2
265x2
my legs were pretty sapped from yesterday and my whole body was sore. I guess thats the down side of taking so many days off.

partner wod with Beto
10 rounds
10 power snatch 135#/ beto did 95#
20 box jumps
partitioned as necessary... me and beto just went 5 snatches then 1 and 1 on the box jumps
our time: 16:something.

i decided after the first two rounds that I would try to make the snatches better than normal. Some where much easier than others. It is really amazing to actually feel the thing fly up versus having to press the second half of the lift. Slower from the ground seems to be the best thing for me to get a big jump on the second pull. My feet and hands were most certainly not in sync though. But you know Tiger Woods doesn't try to figure out what is wrong with his swing during the US Open. Baby steps, baby steps. i did power snatch 135# 50 times... and my wrist was ok.

ok ok jeez

Thursday was my first day back in 6 DAYS! after being sick I was a little worried about my lungs but they weren't too bad... weren't too good either. :)

rack push press
5x8 got up to 205x8 but should have gotten heavier...
followed immediatly after each set with 12 box jumps 24"

wod
the chief   3pc135# 6pushups 9squats 3mins on 1 min off for 5 rounds
me: 7/4/4/3/4  total 22
I sure can reverse curl 135# fast for a short amount of time. Actually my lungs gave out on me and I really got winded.