Late night WOD and Friday WOD

I did the big Friday WOD on my own because I was teaching the 7 am class. It was crazy hot outside and I was definitely struggling.

WOD:

AMRAP 55 min

400m run

5 cleans 135 lbs

5 wall ball

5 box jump 36"

5 kb swing 70 lbs

Rounds: 12

I dry heaved for awhile in the 8th round, but I stuck with it.

I had a couple of intros on Saturday morning and then did a bunch of other things during the day so I wasn't able to get a WOD in. Pete and I went down to the gym at 11:00 for a WOD.

We did 'Twins'

2 rounds:

750 m row

20 handstand push ups

2 rounds:

20 Thrusters 115 lbs

20 pull ups

Peter -- 19:52 (95lbs) He did awesome...he is getting much stronger.

Alex -- 18:48

I did this WOD back in Seattle and I got like a 20 something on it, so this was a good improvement.

Nate

This was one of my favorite WODs today.

Nate:

AMRAP 20 minutes:

2 muscle ups

4 handstand pushups

8 kettle bell swings 70 pounds

I got 16 rounds today.

Here is a link to information about the SEAL whom this WOD is named after. He is definitely one of my Hero's that I look up to.

Squat/Deadlift Program

I have started a squat/deadlift program that Freddy C. from CF One World did with his guys. 20 reps two times a week starting with 50% of your 5 rep max. Increase the weight 5 pounds each week until you reach the same weight as your 5 rep max but you are now doing it 20 times! We'll see how it goes.

Starting squat weight: 135x20

Starting dl weight: 150x20

Heavy dl: 2x10 at 225, 2x5 175, 1 at 295, 1 at 305, 1 at 305, 1 at 305

Push Jerks continued from yesterday: I warmed up with 95 lbs, 115 lbs, 135 lbs, then I jumped up to 155x3, 165x3, 185x3, 195x1 (PR), 185x1 fail, 175x1 fail, 175x1.

I also did front squats with the same weight as the jerks. 21 with 95 lbs, 15 with 115, 10 with 135, and then sets of 5 or three from there on out.

Busy at the gym

The gym is getting busier and that is awesome.  It is fun to see people progressing and setting new personal records.  Its also fun helping people with technique.  Between the gym and running back to my house to check on the dogs it is truly difficult to get in a legitimate WOD.  

Today I was at the gym from 5:30 am - 9:30 then I ran home took a shower and played with the dogs...I then left at 10:30 so I could get back and do a little WOD with peter.  We did 'Nate' but a 10 min version of it.  

10 min. Nate:

2 muscle ups

5 handstand pushups

8 kb swings 70 pounder

I got 7 rounds in 10 min.  I could've gotten more though.  

We then worked on some pressing technique with Peter so that he is careful of his back and he got up some good weight.  I managed to get a couple reps in there too..

I got 140 lbs up standard press...and I got 165 push jerk 5 times easily.  

Hopefully I'll get more in today.

So, I went back to the gym.  I watched a video of Chris Spealler (CF Park City owner and #1 crossfitter in the world) doing 106 pullups strait and that got my juices going.  I can't figure out how to post it on here though...

2nd WOD:

3 rounds max reps body weight bench press and pullups --

Round 1: bench @ 145 lbs -- 20...Pull ups 30

Round 2: bench @ 145 lbs -- 18...Pull ups 35

Round 3: bench @ 145 lbs -- 17...Pull ups 40

Total bench: 55 reps      Total Pull ups: 105       Total Reps: 160 in 3 rounds

2 sets of very narrow bench 20 reps at 95 lbs

Back again...Justin came at the last class of the day and he was pressing some serious weight..so I jumped in at the end when he lowered the weight a little and push jerked 165x5 no problem..that felt pretty good.

Workout of Death

Today was another great Workout of Death courtesy of Grant.  

It was Grant, Alli, Ed, Rich and I

100 kb swings 70 pounder

75 wall balls 20 lbs

50 box jumps 24 inch

25 jerks 135 lbs

50 abmat sit ups

75 left leg lunges

100 jump rope singles

3000 m row

100 jump rope singles

75 right leg lunges

50 ab mat situps

25 jerks 135 lbs

50 box jumps 24 in

75 wall ball 20 lbs

100 kb swings 70 pounder

Grant - 1 hour 13 min 2 sec

Alex - 1 hour 14 min 37 sec

Alli - ?

Ed - ?

Rich - ?

Yummy

I've gained weight

So for the longest time I have been stuck at 135-140 lbs.  I weighed myself at my cousin's house two days ago and I weighed a solid 145!  

I want to get bigger and bigger and bigger, but with trying to get bigger comes chub.  So, I am fighting that battle of trying not to get chubby but to get stronger and lean muscle mass, while trying to stay semi-trim.  It sucks.  

I wouldn't mind being as big as this guy...his name is Chuck Carswell...former NCAA football player now big time crossfitter/HQ trainer dude.  He's huge.

I read from some website when I was prepping for BUDS that a good strength indicator was being able to bench your body weight 20 times in one set.  That was easy at 135 so today I had to try 145.  I didn't have a spotter, but I tried anyway.

I ended up doing 3x20 at 145!  It felt awesome.  So, that is a great indicator that I am gaining pretty decent weight because my strength is increasing with my weight.  

WOD's:

100 burpee pullups for time:

Time - 9:35

Later in the day:

5x10 dead hang pull ups

Narrow bench 2x20 95lbs

Normal Bench 3x20 145 lbs

Strict Overhead Press: 3x5 115 lbs, 2x8 95 lbs  

Late Night WOD

I got back from a funeral on Wednesday and I was itching to do a WOD.

Wednesday night WOD:

5 rounds:

5 muscle ups
10 sledge hammer swings
10 thrusters 115 lbs

Time - 15:25

The end of last week was tough on my workouts because I found out my cousin died and my family members helped out as much as possible.

Friday's WOD:

Standard Press:
2x10 at 95lbs, 5x3 125 lbs, 1x7 115 lbs

30 muscle ups for time - 7:20

I did the first 15 muscle ups in about 1:30 and then they quickly caught up! I got to 25 then seriously failed on about 10 attempts! The last 5 took forever!

Rest In Peace Michael