Strength Building

I was going to work out in Chicago but once I saw this WOD I knew this would be more beneficial for my development.  

WOD
Squat Clean 5-5-5-5-5
Max pushups in between each set

135lbs and 62 Push-ups
155lbs and 30 Push-ups
165lbs and 25 Push-ups
185lbs and 25 Push-ups
195lbs 4 straight, failed on 5th but got the 6th. I dropped the bar and regripped on this set.  20 Push-ups

Garage games Day 2

Nothing out of the norm going into today other than the usual soreness, some severe guilt from yesterday bad behavior and the regular jitters.

GI JOE
400m Sandbag Run (35/25)
20 Overhead Squats (95/65)
20 T2B
200m sandbag run
100 Double Unders
200m sandbag run
20 t2b
20 OHS
400m Sandbag Run

Came back off the run right with Glen who went from last to the front in the 2nd 200m.  That was probably the smarter way to go.  First round aok.   Fell a little behind.  Totally got spanked by double unders.  Out of breath and couldn't get anything going.  Runs started getting slower.   T2B were fine.  Final 20 OHS were ugly and took a lot out of me.  When I went out the door I was a shell of man and ended up walking for probably a few hundred meters of the 400. 

Total Time - 16:31

It was a great event and good to get a gauge for my fitness.  lots of stuff to work on.

Day 1 of Garage Games at Crossfit Southie

When I woke up with only 3 hours of sleep under my belt and probably 24 over the past 4 days I strongly considered mailing it in.  I decided to just go and do it and whatever happens, happens.

Garage Games - Whitey Bulger WOD

1. Whitey Bulger - 5 minutes to complete 500 m row, 20 lateral bar jump burpees, AMRAP squat cleans @135#. Score is # of squat cleans.

2. SnatchBalls - 7 min AMRAP - 7 power snatch @95# + 10 wall balls @20#
...
3. Spiderman - 5 Rounds - 20 stand up on the box jumps, 15 pullups, 5 Wall Climbs

Wod 1 went better than expected.   I tried to keep my row around 1:40-1:50 and then just get thru the burpees with enough energy for the Squat Cleans.   I was able to bust out 19.  I really would have like 20 but failed on the last clean.

Wod 2 - This was just pure hell.   I flew out of the gate on the first 3 rounds and then complete imploded.  Absolutely gassed.   Someone said if you actually learned how to snatch you might be good
6 Rounds plus 1.

WOD 3 - This wod was just not good at all.   Mostly because I lost my mind when the head judge came over and added what I thought was a new standard in that my arms had to be close to the wall.  I couldnt figure why this was a standard my chest was touching.  I got fouled for some chest coming up before my legs were up which were totally valid.   Either way my emotional reaction was something that i am not truly ashamed of and embarrassed by.  I let my gym and coaches down for the disrespect that I showed the judges.  This wont happen again but wont make up for what has happened.  I did apologize again to my judge today.

Total time 13:47

Travel Day - Rest Day

I do really need to check how many of my rest days are travel days.   Many of them are out of necessity but I am sure that any progress is diminished by lack of rest and complete recovery.

Body Weight Wod

No chance to go to CFLV today as there first class is at 7am and my first meeting is at 7am.  Hit the hotel gym at the encore.   I hate paying 15 bucks to these hotel gyms which are usually not good at all.   Dennis M and I had decided to do a short body weight WOD considering we couldnt get into the gym until 6am. 
Warm Up 500m row and mobility

Wod 10 min AMRAP
5 pullups
10 pushups
15 sit-ups
20 squats

We matched round for round with me getting ahead at first and then Dennis catching me in the airsquats

Tied at either 6 or 7 rounds.  Dennis wins on the fact that he jumped up to start a pull-up and I didnt even bother.

Crossfit Las Vegas

Back in the city of sin.  Not  a big fan of Vegas, huge upside in that they have 2 really good crossfit gyms.  When the cab dropped us off there was no one there and Dennis and I thought we had messed up and gotten the schedule wrong.  5 minutes to 6 the coach showed up and he even remembered me from my visit last year.  Small class of 4 people


Mobility:

Lots of shoulder and back work

Skill:

Butterfly pull-ups


WOD

“Diane”

21-15-9

Deadlift

Handstand push-up

This was another example of what jumping around can do to your programming.  I had just done heavy deadlifts on Monday and Should Press on tuesday.  Can you say ouch

Total Time 5:45

Strength Day

Tabata hollow holds

Skill: Toes to Bar

____________________________

 3X5 - Shoulder pulls   3x10 

Strength: Shoulder press 5-5-5-5-5
Max effort bar dips in between each set

Rest exactly 3 mins between efforts

(95lbs (5)   - 10 

115lbs (5)   10

125 (5) - 15

145 (4) Failed on 5th - 9

140 (4) Failed on 5th - 10