Lots of Conditioning

Woke up to a nice cool breeze today reminding me that my favorite season of the year is right around the corner...FALL = Football & Feathers!! Took the kids to Bass Pro Shop today to browse all the new hunting gear out for the upcoming season...oh I can't wait for the first hunt of the season! Anyways...just another reminder that the fun heavy lifting of Summer is about done and it's time to start switching over to more Crossfit conditioning and gymnastics stuff with my spare time at school.


Strength
Push Press - 5 x 3 @ 85% (300 1RM)
bar(10)-95(8)-135(5)-185(3)-205(3) --- 240
- Good work tonight. I was getting the bar a little out in front on the first few sets, but started getting back under it on the last 3. Still feeling very solid working with the percentages based off of the estimated 1RM. Really looking forward to max out on this to see where I'm at!

WOD
16:00 AMRAP
5 Pull Ups (all UB)
10 Ball Slams (30#)
400m Run
= 6+7
- CT and I did this one together. It was a good push on the runs to try and keep up on this one. The work wasn't tiring at all. The runs were the breaking point. Really had to push it on the last few to keep pace. CT beat me pretty good on this one. I needed a nice long one to finish the week out and it was nice to be outside running on such a cool breezy night.

That's Alot of Suck

Got up nice an early while the weather was still nice and headed out the door for the first hill run of the Summer. I've been running hills since I was in high school for conditioning. "The Hill" was a terrible thing. I have many fond memories of it and have yet to find a hill that even comes close to it's nastiness. I hated it while I was in high school, but I never stopped running them after I graduated because I learned they were one of the best things out there to develop leg power and lung capacity.

Hill Work
4 bound x 4
50yd Sprints x 10 (60-90 sec REST)
- Wanted to find out where my legs were on this first run so I kept the volume on low side. Goal was to remain fast through the sprint. As my legs get stronger I plan on adding volume/length of runs. Felt pretty good when I was done.

Strength
Push Press - 5-3-1+@75-85-95% [255]
bar(12)-95(8)-135(5)-165(5) --- 195 - 220 - 245(4)
- Presses felt good. Didn't think I had 4 in the tank at 245, but CT convinced me otherwise.

WOD
12:00 AMRAP
   200m Run
   10 Burpee Box Jumps (24")
= 5+200m
- This was terrible! It was hot and humid. I was hurting. I made it inside the door from the run right as time expired and I was done! Goal was 5 rounds at the beginning of the WOD so I'm happy I got it because after 3 rounds I didn't think I was gonna make it. That was a tough one.

Cash Out
HSPU practice

Loving The Weather

 Woke feeling good this morning! Actually I was lucky to wake up at all. I was pretty comfy in bed and I got a FB update on my phone that woke me up. DP was the only option today for working out so I had to get up and go. Weather was great outside...low 60s at 5am in March in Northern IL.....LOVING IT!!!

Strength
Front Squats --- 5@70%, 4@80%, 3@85%, 3@90%
bar(8)-135(8)-185(5)-225(5)---255 - 292 x 3 - 310 - 330
- Had a tightness in my lower back that I just couldn't get rid of. I stretched and did my back exercises and just couldn't loosen it up. I felt it at 225 at the bottom. It got worse at 255. At 292 it wasn't any worse then 255, but I knew it wasn't right and I was losing a little power out of the hole so I threw in the towel at 3 reps. It's just not worth it.
- I have felt fine throughout the rest of the day. I think it was just one of those things that has been making it hard for me to workout in the morning. My body just needs a little more time to get loose after jumping out of bed.

WOD
750m Row
3 rounds of:
  15 wall balls (20#)    (all UB)
  10 C2D Push Ups     (all UB)
  200m Run
= 8:44
- Don't know what my row time was exactly. I got off the rower and headed downstairs and it was two minutes and some change on the clock. Row was nice and smooth. Held my s/m at 28 with some good powerful pulls and felt great leg and lung wise coming off.
   Rx was 10 wall balls. I added 5 more just to get a little extra work in on them. Tried to keep a nice steady pace and make sure my depth was unquestionable and hit the stinkin' wall every time, which I did. Felt pretty good about these today.
   C2D had my shoulders burning by midway through the 2nd round. The 3rd round was tough and I was happy I pushed through it and didn't break them up.
   Shoulders were pretty tight on all the runs, but my legs felt great. Really tried to stay loose and pick the pace up on these. Deb and Michelle were right on my tail during these, which was great to push me a little faster.
   All in all a good WOD for me.

Cash Out
Rested about 1:30-2:00 after finishing the WOD and started chipping away at 90 DUs. Missed 3 times at 9, 56, and 70ish. Felt good though despite the misses. Walked upstairs and worked on M Ups a bit with Deb & Michelle. Pulled out a couple of doubles, which I was pretty happy with after yesterday's AMRAP.

Car Wreck

Once again I missed the DP :( I woke up this morning and felt terrible. My neck and traps feel like the morning after the first day of pads in Fall football camp. My calves are tight as heck. I got up out of bed to get dressed and knew it just wasn't gonna happen today. Plus knowing that my wife is okay with me going at night,  really takes the motivation away needed to wake up that early.

Headed into the 530p class. It was a good group. I got to WOD with Tara, Kristy, CT, and John. I was happy to see CT show up. Usually we are chasing each other on the board and rarely get to WOD together anymore.

Strength
Back Squat --- 8@65%, 6@75%, 4@85%, 4@90%
bar(8)-135(8)-185(5)-225(8)---277 - 320 - 365 - 385
- I was so happy to see the reps finally come down! I was very pleased with bar speed out of the hole on every set, even the last. The last set was heavy, but felt a ton easier than some of the other sets in recent weeks. My hinge is getting a lot better, at least it feels and seems that way. I'm not driving past my toes as much and am sitting back a ton more. I haven't had any problems with my back since making the change a few weeks back, which tells me it was the right decision. Gaining more and more confidence every time I get under the bar again. Feels good!

385 x 4

WOD

10:00 AMRAP

  15 Wall Balls (20#)

  10 Burpees

   5 Clean & Jerk (135#)

= 4 + 17

- WOWZER!!! That sucked! I probably no repped an entire round of extra wall balls because I hit too low or stinking missed the wall altogether...just terrible. My arms were shot after the first round. I came back to the wall balls and my shoulders were on fire and they didn't stop burning til a few minutes after the WOD was over. 

- CT and I came off the wall balls and burpees at the same time the first round. I pulled away at the C&J. He caught up and passed me on the wall balls and I caught back up on the C&J again in the second. We repeated this back and forth on the 3rd and 4th rounds as well. It made the WOD fun and I'm sure it's the only reason I did as well as I did. Gotta love friendly competition!

Cash Out

DUs --- 3 x 1:00 ME w/ 1:00 REST b/n rounds

80 something, 60 something, 70 something

- Tara, CT, and I had a little competition to see who could get the most DUs every round. Just a fun little game to pick up the intensity a little bit. Loved it! The work was awesome! My legs were hurting by that 3rd round. Love the work!

After yesterday and today...tomorrow is definitely gonna be a rest day!!

I Love Spring!

Snoozed right through the DP this morning...literally! I hit snooze for a straight 45 minutes before I realized how long it had been going off. I guess I was a little tired. Woke up for work feeling great though. The weather was awesome when I got out of work and at that point I was a little disappointed I didn't go to DP because then I could go home with kids and hit the park up with everyone. Either way, family night at Prevail is pretty fun too! Bubs started crawling for the first time while I was doing strength. It was pretty neat that some members of our Prevail family got to share that with us.

Strength
Back Squat --- 8@65% - 8@70% - 6@80% - 6@85% *425 1RM*
bar(8) - 135(8) - 185(8) - 225(6) --- 277 - 297 - 340 - 365
- Well after two weeks of struggling with the BS I finally decided to back down my 1RM to where I originally started the program on. I have to say it was a very good decision. The sets were still tough, but I'm able to stay in a much better position through out the squat. Changing 1RMs after starting a program was a dumb mistake. I knew better and it will not be done again. Solid workout tonight. Really focused on using the glutes more and definitely felt the difference on the way up. My form is getting better as well. I'm hinging better and am more stable with the knees at heavier weight. Gotta love progress. Best part about form getting better is when I get done with squatting and I can actually stand up right because my back wasn't surrendered at all.

WOD
15:00 AMRAP
3 HSPUs     (all strict and UB, except for 1)
6 SDHPs (85#)  (all UB)
9 Goblet Squats (53#)  (all UB)
200m Run
= 7 + 9
- Very excited about this WOD for several reasons. 1) pretty excited it was altered for the great weather and the run was added in and 2) I needed a good long WOD to push through.
My back and hamstrings were already pretty tight and starting to stiffen up from the squats so I knew I had to be very careful with the SDHPs involved. After the first two runs I'm sure I was looking pretty funny because I wasn't in pain, but I was pretty locked up in lower back. The runs were great and terrible. The last 50ft or so before the turn around point you come around the building and just get hit by a wall of gusting wind. Once you turned around though it was awesome to have at your back. All the HSPU work I've been doing paid off in this one. Everything rep was strict and UB. I fell off once because I lost my balance a bit. Reps were very fast too and they never felt fatigued. SDHPs were slow and precise to make sure my back was good. Goblets they were a burner. Felt good though. I paused once or twice in the early rounds as the lactic acid started to build really quickly, but once CT & Jon started to pull ahead on the runs that wasn't an option anymore. It was good thing they did. It really helped me push through and get a little mental toughness in. I finished behind CT by 9 reps and managed to catch Jon C on the last run in and pulled ahead on the HSPUs.

It's nice to see Matt K & Jon C really stepping up their game lately at the gym as they get in better shape. There is gonna be some good competition this Spring & Summer at Prevail. I can't wait!

Struggles

After feeling great for so many days in a row, I was due for a rough one. Tried to wake up for DP this morning, but it just wasn't happening. Sat up in bed when the alarm went off and my shoulder was in knots. Today was Snatch singles and I knew it wasn't going to go well. I skipped out on DP and hit up the last evening class of the day.

I worked on trying to loosen my shoulder up all day at school. I rolled out. I did my rehab routine. Just wasn't happening.

Strength
Snatch 1-1-1-1-1@70-77-85-93-101%
bar(pro.) - 95(3 pos.) - 115 - 135 --- 155 - 170 - 187 - 205 - 205 - 225 - 225 - 225
- Broke into a really good sweat during warm ups. Shoulder was still tight, but felt a little better. There is no pain, but it just won't sit back. ARRGGG! Everything felt pretty rough. I was doing reps cock eyed (one arm higher than the other) because I was thinking about it so much.
- I hit 205 and actually felt solid about it. My arms were even in the catch. It felt strong. I thought about stopping there, but since I had time I decided I would give a PR a try. Mentally, at this point, I was pretty blown. I was starting to get cold from helping a friend out with his lift, add that to the frustrations with the tightness and I knew it would be a tough chance. That last lift felt good enough though to tempt me.
- Pulled too hard too fast on the 1st attempt at 225 and never made it under. Slowed down the lift on the 2nd and I was under it, but just couldn't stabilize. The 3rd attempt was a joke...should have stopped while I was ahead. I guess I never was ahead though. :/

WOD
Kristina's Bday WOD
10:00 AMRAP
33 cal Row (only to start)
3 HSPUs
6 Russian Twists (20#)
9 Power Cleans (135#)
= 6 + 11
- Had plenty of frustrated energy to take out on this one. The row I got done around 1:15ish. Good strong hard pulls. Surprise to me, my shoulder felt good enough to do HSPUs. Every round was unbroken. The first round I was a little slow as I struggled to find my balance. All my other rounds were fast and easy. Pete's tips on the kip have really helped speed those along and allow me to hold serious fatigue off a longer. The twists were a bit of a joke to this WOD. All they allowed me to do was catch my breath before the cleans again. I believe I went unbroken for the first two, possibly 3 rounds. Then it was 5-4 and 4-4-1 mixing for the remainder of my rounds. That 135 got a lot heavier than I anticipated.

Anxious

Busy busy busy. Had to pack last night so Harv and I could head out of town as soon as I got off work to beat the big snow storm coming in. Rest as a little uneasy last night due to the excitement of the weekend. I was also pretty anxious to get some snatch work in. This would be the first time I've put anything overhead in a snatch position since the beginning of December.

Strength
Snatch 5-5-5-5-5@55-63-70-77-85%
bar - 65 - 95 - 115(52%) - 135(61%) - 155(70%) - 175 (79%)

- Since this was the first big test on my shoulder I didn't go by the proper percentages. I went by what felt good. I used the straps for the 5s today so I could focus more on technique and not worry as much as my grip started to tire out. Felt a slight pinch in most sets, but nothing horrible. I was favoring it horribly. Harv said that my right arm was coming straight up practically while the left arm was way out to the side. I could feel this happening. I was trying to focus on setting my shoulder back as I turned over too much and everything was getting screwed up. The last set I got 4 reps up and bailed on the 5th. Dropping under the bar was rusty as well.

WOD
12:00 AMRAP
10 Ring Rows
15 OHS (95#) subbed Goblet Squats (70#)
20 WB Sit Ups
= 4 + 37

- Not wanting to put that many reps on my shoulder I decided to sub goblet squats. Definitely felt these in the back as the rounds went on. Ritchie was back with us today and he was hurting on the OHS...so A) I'm glad I made the switch since I have the cert this weekend and B) goblet squats seemed to slow me down just enough to his speed.
- I HATE WB SIT UPS!! My arms and shoulders were gassed after the first round. That ball is terribly slick while trying to maneuver around.
- Not a great effort today.

Dead Legs!

Took a hot shower before I went to bed and I slept like a baby through the night. Woke up feeling good for the most part. Back was pretty stiff, but some serious DOMS in my legs, specifically my butt! That's the price you pay for heavy deep squats though. I figure they would loosen up a little bit after I got moving. Everyone was pretty slow moving this morning, so I was glad to see I wasn't the only one.

Strength 
Cleans 5-5-5-5-5@55-63-70-77-85%
Bar(8) - 135(5) --- 165 - 190 - 210 - 230 - 255
- It was extremely difficult to get loose and don't really think I ever achieved "looseness". I was starting to run out of time and I knew 5 x 5 would get pretty long and grueling so I kicked in gear. The first 2-3 sets were pretty light, but just fatiguing. Form felt good, for the exception of my left heel (ankle) not staying down. The fourth set got rough. Had no problem keeping my back set or any winking or folding that I could tell during any of the sets, but my back was starting to fatigue pretty fast. The final set was a brute. I was starting to feel pretty week in my pull. On the 3rd/4th rep I was slow with my elbows and felt my right elbow just miss my knee at the bottom (add sigh of relief). Refocused for the fifth rep. Felt good on the catch, but the squat up was hard.
-Overall, solid work. Despite the stiffness and heavy feeling I had in my legs, I felt quick under the bar on most of the reps and that's an area I need to focus on. I wish we had some pulling boxes around. 
--An ice bath may be in my future soon.

Fifth set of 5 @ 255lbs (85% of 1RM)

WOD

8:00 AMRAP

  5 HSPU

  7 Hang Power Cleans (115#)

  10  Box Jumps 24"

= 5 rounds 

- Don't know whether to call myself lazy or smart on this one, but either way I'm disappointed. 

-- I didn't answer the bell on this one. My legs were toast already and my back was tightening. I just couldn't get mentally prepared for this one. 

-I took a slow and steady pace on the HSPUs with an abmat. This is the first time doing them since hurting my shoulder back in December. Strict ones were tough so I went to a nice easy kip and it definitely helped take the pressure off. Slight discomfort, but doable. I was very pleased with the progress of my shoulder. 

- All sets were unbroken. Just went nice and slow again, not to aggravate my back and have another spasm incident. 

- Had nothing to give to box jumps. This is where I was done. Tried to bound up and down and it just wasn't happening. Kept a solid pace, but just wasn't as fast as usual. 

Gonna rest up and get after it at the end of the week. 

Big Step Forward

Got out of bed feeling great today! Back felt great and most of the soreness from Tuesday was gone. First wrestling meet of the season this afternoon and  excited about going for a new Deadlift 1RM this morning. I knew it was gonna be a good sized group at the DP since we are celebrating D-Nips's 1 year Crossfitaversary today. I was extremely happy to see that the "snow storm" hadn't started yet.

Got to Prevail a few minutes late and jumped right into warm ups. Felt really fluid on the rower and light on my feet through the agility ladder. All good signs that I was shooting on all cylinders! Broke a decent sweat and back was feeling nice and toasty. Let's do it!!

Strength
Deadlift - find new 1 RM
bar x 8 - 135 x 5 - 185 x 5 - 225 x 3 - 275 - 315 - 365 - 385 - 405 - 430 - 455 - 475


- 59lb PR!!! My old PR was pretty weak. It was done last June and my back wasn't very strong back then. I knew I was gonna blast right through it today just from the training weights I've been using. Felt great lifting 455 off the floor. Pretty good speed on the bar, felt easy past the knees. I thought 475 was doable. Got it off the floor and felt my back twinge a bit, so I let it go to fight another day. I was expecting 425ish, so 455 was a great surprise anyway. This leaves me pretty excited and hungry to get after it in training for the next few months. Really want to look into the WS Barbell speed days to pick up a few training tips/ideas that might help.

WOD
10:00 AMRAP
    10 Power Cleans (115#)
    20 WB Sit ups (20#)
    30 DUs
= 4 + 22

- At first glance I wasn't too excited about this WOD. Saw the light power cleans and the first thing to pop in to my head was a flashback to "Wittman". Harv even asked if I wanted to go heavier, when my initial thought was should I go lighter back to 95lbs like the Hero WOD to try and redeem myself. I decided to stay with Rx for the day. The cleans were a prefect weight. Worked a lot smarter today and used some tips given by a friend. Everything felt great. Focused on slower reps in the cleans, setting the back, and getting the legs involved a lot more in the catch. Went unbroken - unbroken - 5/5 - 5/2/3 - 6/2/2
- WB Sit Ups suck! I hate them. I'd be a much happier crossfitter if we never used a wallball or kettle bell for anything else again. My chest and arms were still pretty sore from all the push ups and ring dips a few days earlier. The sit ups stunk because my arms gave out. My abs never really felt it. The sets were all broken up. My shoulders gassed.
- DUs were a main focus and my catch up point (I was chasing D Nips & Cannons the whole WOD). I was very pleased with the rounds here, especially since my shoulders were pretty gone. I had 1 miss in the first 2 rounds and the last 2 rounds were unbroken. Felt very smooth and relaxed today.


Here is a double under video that helped me a ton trying to figure the mechanics out...

Watch him go....