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!