Struggles

Who doesn't have them?

Sometimes, we ask ourselves, "Why is this happening to me?"

Or 

"How come it didn't turn out this way?"

I'll tell you why..

BECAUSE IT DID

Anyone can sit there and whine, complain, and feel sorry for whatever reason. It takes a special kind of person however, to grab that thing, whatever it may be, "by the balls" (excuse the expression), and say

"GO F*** YOURSELF"

No one is this world is without struggle. But a person defines themselves by how they deal with them.

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."-Arnold Schwarzenegger

Friday

Tuesday

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.

-195, 225, 255, 280


2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.

-10,15,17.5, 20


2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.

-170, 200, 210, 220

Conditioning

“Beat the Coach 1.2″

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#


Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

So I did NOT do this @ 225. I started at 205..failed a jerk. Dropped the weight to 195. Eventually failed another one. I then finished the workout at 185. In total I probably had 12-13 full reps.


Wednesday
Worked out with Alex. Got in a good little lung burner!!

5 Rounds
25 ft. Sled Pull (90 lbs plus the sled)
15 C2B Pullups
25 ft. Sled Pull
30 Double Unders
Time- 13:48


Thursday
Off Day


Friday
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

-190, 225, 240x2

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.

-135x2, 155x2

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

-145, 160, 170x2

Conditioning

3 Rounds

5 Deadlifts @ 315

30 ft. sandbag shuttle run(6 bags @120, 6 bags @45)

10 box jump overs 24"

30 ft sandbag shuttle run
*rest 2:30 in between*

times- 5:22, 5:26, 5:31

1-23-12

Today was the first day of the spring semester and it was mad busy at work! It was a long night and morning so instead of training at 8 this morning I had to bust my ass after class to finish before my meeting tonight.

1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

5x3 @ 155. I kept it lighter due to my shoulder INFLEXIBILITY!

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.

5x3 @ 165. I really tried to focus on hip and elbow drive

Met-con was

7 minute AMRAP

7 Squat Snatches @ 95 lbs
7 HSPU

-5 Rounds even. Shoulders started fatiguing and my right one began to tighten up a little. It's as annoying as those family members who don't ever leave you alone at family functions! haha

Less than a month to go till the open starts and I gotta get my but into high gear! Lets do this!!

Long time no talk!!

Sorry folks, been getting kinda cray cray with school starting and training and such! Ehh, who am I kidding, I have just been lazy lol! Here's a quick day to day rundown of this past week!


Tuesday

Strength

1) Back Squat(low bar): 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

195, 210, 240, 255

2a) 4X3 Split Jerk @ 75% – rest 60 sec.

3x3 @ 185, 1x3 @ 205(surprisingly, this wasn't too bad considering i am not too comfortable with bringing the weight back down and re-racking it)

2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.

170, 185, 195, 210(getting easier!)

*No met-con

Wednesday

BB Gymnastics

20 minutes of Clean technique work

-I worked up to 225 on the power clean and it was UUUUGGGLLYY lol. My pull was a little early. Must work on power cleans!

Attempted the programmed workout, which had Muscle Ups in it and bailed during the first round since my shoulder was acting up! Came back a couple hours later and did

10..1 Deadlifts at 225#'s

1...10 bar-facing burpees

20 double unders in between the couplet

Time- 11:28(felt pretty good overall)

Thursday

It was supposed to be an off day but I ran 3x800 meters. Umm, they weren't too bad except I was running against the frikkin wind and that sucked. I kept it around a 3:15 pace

Friday

Went to CrossFit Initiative with Drew. He did his programming and I did mine

Strength

1) High-Bar Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

190(5 lb increase), 205(5 lb increase), 225(10 lb increase), 235(5 lb increase)..They were abnormally heavy. I think It was due to the fact that I ran the day before which annihilated my quads and knees. That will be the last time I do that! lol

2a) 5X3 Bench Press – heaviest possible, rest 90 sec.

5x3 @ 135..

-These were supposed to be heavy and to find our true 3rm. However, nursing a shoulder thats iffy, I decided to not go too heavy and to stick with a weight I could manage very easily. Which turned out to be a good idea since my shoulder was stiff this morning.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

145, 160, 175

-Little harder today since the knees and quads were tight

Skill

10 minutes on the clock

10 alternating shoulder touches

3 rope climbs

total- 50 Shoulder touches and 14 rope climbs

I was very happy with the rope climbs. They are a heck of a lot easier and I am flying up that rope now!!

Saturday

 CFI had an OLY comp this morning. It was very fun and cool to see some awesome lifts! Drew hit a 262 lb Snatch PR and Julian hit 205 lb Snatch and 265 lb C&J PR's. Brad also hit a PR today at 265! Great job fellas!

After the festivities I had a training session of my own.

12 minute AMRAP

5 Power Cleans (135#'s)

10 Lateral Bar Burpees

11 Rounds..Umm, It sucked. Nothing Else to say about it! lol I was happy with it and was pretty close to Mr. Zach Forrest who posted 11.5 rounds! WOOOO! haah

On a side note, I found THE SINGLE GREATEST coaching app in the world.

Coach's Eye

It's a must have for any CF'er who doesn't have the luxury of training with a coach or a buddy constantly!

Also, I am in the process of saving up to buy a new pair of oly Shoes

I need monies fast so I can get these bad boys!!!

Well, that is all for now! See you guys soon, train hard and enjoy school! 

Monday 1-16

BB Gymnastics

1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec.

3x5x185 lbs (got heavy towards the end)

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec.
3x5x85 lbs (very awkward)

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning

7 minute AMRAP of:

12 C2B Pullups
12 Box Jumps 24"

5+11 box jumps(Kept a good pace. Probably could have even gone harder)

OC Throwdown WOD 5
75 Double Unders
25 ft Handstand Walk
30 GHD Sit Ups
25 ft Handstand Walk
75 Double Unders
25 ft Handstand Walk
Time- 6:21
Umm, should have been sub 5. I got off the GHD at around 3:15 and basically shit fell apart..FAST. My last set of DU's I missed a lot and I ended up throwing my rope in anger and walked away for about 25 seconds. I finished the workout though

Finally! Some range of motion

So after a week off of no snatch or clean work I decided that I would mess around with it today. It went relatively well till I put 195 on the bar and locked out my left arm and felt a bit of a pinch in my right shoulder and I dropped the bar. I still don't have full range of motion back yet, so more mobility work in my shoulder is necessary.

I did hit 185 for my snatch and 230 on my clean and jerk. After missing 245 twice I decided to put 275 on the bar and was about 3/4 of the way up with the bar...TWICE! Then my legs started giving out and all of the squat work I did yesterday kicked in!

Post barbell work, I ran some weighted sled pulls with two plates on the sled..It was miserable

Friday

I am running out of creative blog post titles lol..Soooo, don't judge me!! HA 


Legs were a little tired today and I didn't sleep all that well last night. After dinner I felt sick and couldn't really get comfortable. Here was today's work!

Strength

*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.

1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.
3b) 3X20 Row for Calories (any damper) – rest 60 sec.

Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3c) 3XME UB Tempo Ring Dips – rest 45 sec.

Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.

AM


2a) 120
2b) 145, 160, 170x2


3a) 20 lbs
3b) 20, 23, 21
3c) 4, 3.5, 3(DECEPTIVELY HARD!)


short met-con for finisher


10,8,6,4,2 Stone shouldering(half each arm)
  5,4,3,2,1 Muscle Ups
Time 5:54




PM


1) 170, 185, 200, 215


WODClub Open workout #2

13 rounds @ 115 lbs for a total of 8970. Probably not the smartest thing to do after back squats..My legs were toast after the first minute. It was hard to keep moving!! 

4/7/4..Didn't sleep very well last night. I ate some cornbread at dinner which really effed my world up

Yesterday and today.

Not really in the mood to write a full blog post and what not so here's a tiny break down with bullets to suffice..

• Taking this week off from oly lifts to see how my shoulder feels(feeling good other than the fact that I did a shit ton of HSPUs tuesday)
• I ate half a large pizza from the Blind Onion tuesday night..Smite me Paleo G*ds
• Adding Peanut butter to my yam, cinnamon and coconut milk mixture was the best thing I have ever thought of..See above
• 41 days a counting...Let get busy!

Tuesday's work

Strength

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.

-195, 210, 240, 255
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.(No rope at UNR)

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.

-145, 170, 185, 195

Everything

Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.-14 Rounds

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.

Task 2: 4 minute AMRAP of:

12 GHD Situps
12 Shoulder Touches

2 rounds..I looked like a retard doing the shoulder touches lol

Wednesday

Decided to skip Outlaw all together because I don't want to snatch this week yet and I deadlifted Monday. So I did a couple off Mr. OPT's website..

part 1:

5 min @ 90%:

10 lunges

5 toes to bar

10 double unders

 -7 rounds plus 1 T2B

rest 2 min

5 min @ 90%:

10 wall balls

10 KBS easy(20 kg or 45 lbs)

 - 4 rounds plus 9 KBS

rest 2 min

5 min @ 90%:

10 sit ups

10 db push press easy(35 lbs)

10 alt'ing step ups hig(30 inches)

- 3 rounds plus 4 Step Ups..that shit was high!! 

*edit* Spaced on writing the second workout i did tonight

1000 meter row 100  double unders
750   meter row  75   double unders
500   meter row  50   double unders
250   meter row  25   double unders
   time- 14:27..Goal was sub 15. Lungs were burning after and according to Brooke, I umm, suck at rowing.. lol

I should really listen to my own advice...

Not too long ago I wrote a blog article for Julian's blog Every Second Counts. He has yet to publish it but it was about overtraining and being stubborn and not listening to what your body is telling you. Lately, my shoulder has been telling me that it's not happy, especially on my snatch work. I have been constantly missing at loads that I haven't had issues with in 5-6 months. So what does this mean for me?? I can tell you what I think it means and what I am afraid of.

I am afraid of failure...

I am afraid of not succeeding after working so hard for so long...

I am afraid of hitting that point of not improving and beginning to regress...

These are what I am afraid of. However, I can not let me fears affect my performance. Taking a few days off WILL NOT have adverse effects on my training. In fact, it will more than likely have many positive ones. Yet, why am I still afraid of a prolonged rest period even when I know it's the best thing for me? I am not really sure actually. If you have an answer for me, please, enlighten not only me but everyone else who is in my same situation. I need to look at the more positive side of this. Things happen for a reason, whether we like it or not. I just need to learn to roll with the tide, and play the hand that I was dealt. 

Squats, Squats, oh and more Squats

Sooo, I squat a lot. Like 2 times a week, twice at a time normally. Thats not even including my snatches or cleans either. Needless to say, my hip flexors are 

ANGRY!

My Hip Flexors

So I've been non-stop stretching them, but every time I feel as if they are getting better, another squat day pops up!!! Yea, this is me bitching and complaining..SO WHAT! HA...Anyways, today's training sesh was awesome! Me, Greig, B-Rad, and the J-Man killed it! 

Strength

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

170, 195, 210, 225..Upped my TM 5% to 280 for HBBS

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.

115

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

145, 160, 170x2

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

These are pretty boring so we did something a little more exciting

Partner WOD

5 Rounds
5 Tire Flips
10 GHD Sit-Ups

200 Double Unders(cash out as a team)

It took me a Brad roughly around 8:40 ish

Skill

5 minute AMRAP of STRICT Muscle-Ups.

Notes: If you do not have strict Muscle-Ups work on as little kip as possible. All reps should be performed with a full turnout and extended arm to start.

We did the MU's before the WOD..I did 5 sets because I didnt want to tire out my shoulders.3,2,3,3,4...Here is a video of the 5th set! 

Fatigue

So, after switching to this Outlaw programming, I've noticed that I am fatiguing a lot faster than in the past. This is probably a mixture of volume, intensity, sleeping patterns, and improperly fueling myself. However, my recovery seems to be relatively pretty good. I just seem to gas in the middle of my training session on some days. Especially if the movements are somewhat unfamiliar to me. 


Like today for example. We did a triplet of farmer carries, keg walk, and ball slams. My first round doing it, I nearly couldn't pick that damn keg up the second time on the way back. It was quite frustrating actually. Sectionals being only 49 days away, there is no time for me to sit here and complain about shit. I need to just suck it up and realize that yes, If I want to get better there are going to be some things I need to do that I am not familiar with. These are probably going to give me some problems and I just need to get over it. 7 weeks is going to go by with a blink of the eye, and I am NOT going to be the one being left behind this year...


1-3-12

Strength

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.

180, 195, 210, 225, 240(I upped my TM from 285 to 300 for lbbs)

2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.

170, FAILx3(ummmm...)

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.

145, 170, 2x185

Skill/Strength

1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.

Notes: Supinated is how rich people say “underhanded” or “chin-ups”.

15x2, FAILx2(I don't like writing that word)

1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.

7,11,5,9(Kipping sucks)

1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.

Dont have one..

1-4

AM 


1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.

-5x204(Damn those weird KG weights measures)

Sled Pulls

-two plates, two plates+25, 3 plates(hard)

Farmer Carries, Keg Walks, and Ball slams

-Don't even get me started on this one....

GHR's

I messed around on the peg board again and It was much better than last time.


PM
15 Minutes AMRAP
@80-80%


10 Calorie Row
20 Double Unders
10 Toes-to-Bar


9+7 T2B. I was on pace for 12+ so I slowed the pace down a bit towards the end. Great Finisher for today with Drew and CFI