show me a man that doesn't mind to lose, and I will show you a loser....

Since you blogged, I had better catch up.  Last night I had to find my 1RM rack jerk.  Haven't really rack jerked for load before but why would that stop me.  I warmed up with 135, 185, 205, 225.  I will say that I was still suffering from my Tuesday deadlift PR so all of my lockouts felt a bit soft.  It turns out that it came back to haunt me.  I hti 245, I knew that this was in the bag since it is a weight that I can push press.  After that I hit 265 pretty easily and was ready to call it and get to squatting.  I was cajoled into trying another at 275 and I did.  I had it to lock out and bobbled it forward.  In the effort I managed to pull a right intercostal ouch!  almost feels like a broken rib just not as painful-hurts to breath deep, laugh, and valsalva hehe.  I truley beleive that I cna get 300 bills overhead in the coming weeks.

Next was 20x1 back squat at 80-85% of 1RM with :10 rest between reps.  I actually used about 79%but like I said, I was feeling less than stellar.  All that I can say is I got it done, the beginning was adheared to the rest but after about 10 reps I was "at my own pace"...

last was 8 rounds of 5 single leg lateral hops over a 12" barrier, with a 20 yard sprint.  Holly and I added a change of direction by going 10 out and back.  It was fun, and something I need to do more of.  I noticed that I am so used to favoring my right leg that I was better on my left side than I wa on my good side.  I'll be back here tomorrow....

Holidays wreak havoc

Sorry brother, Disneyland, Christmas, New Years at work, two final research papers and the new girlfriend caught me slacking.

Tonight I went for a run and took the girls, the goal was 15 out and see how fast I could run back. Turns out Roxy is out of shape so it turned into 10 and 10. I then got back and did 4 sets of 15 GHD sit ups and 4 sits of max rep pull ups.

I am going for fun now not necessarily structure. I have too much of that! I am joining globo gym to swim etc. What say you????

I feel like I'm blogging for myself...

Monday-
Find 1RM back squat...hohum 405, less than I wanted but its fine
Find 1RM floor press...300, had more in the tank but wanted to get on with it lol4 x 2:00 rounds to sprint a 200 M and then AMRAP 135 shoulder to overhead...like 57 reps total

Tuesday-
find 5RM deadlift 405

EMOM for 12:00
1 power clean @ 3RM
5 Chest to bar pullups
completed, scaled to regular pullups about halfway through.  Also use 10# less than my true 3RM..

Body, PC is beat!

Wednesday-
Back to work but we rest...

Light day

Yesterday was a light day for me. I worked on my snatch by doing 6x2 @ 80%. So I did 6x2@ 160.

Rest today, back at it tomorrow.

Brutal is the term I would use...

1. Find 1RM hang power clean-240
2. 4x2@90%-215
3. AMRAP 12
30 Overhead walking lunges 45/25
10 ball slams 40/25
4 rounds and 13 ball slams

That was brutal! In the books though. As you can see I have both men's and women's weights annotated, that is because my lovely bride accompanied me. She kicked my butt with 5 rounds and 11 slam, but it was fun. We need to do more of that!

:(

:(

Go out there and be a Sonofabitch!!!!!!

Those are the words I say to my son before he takes the mat...I tell him to "go out there and be a sonofabitch!".  This phrase stems from a recent practice where I showed up early, and caught him in the act of fighting his ass off and being a true sonofabitch to all of his partners.  It was pretty profound to watch, it didn't matter, freshman to senior state qualifiers alike-he was dealing out some "rough justice".  After that practice, I mentioned to him that he was wreslting like a sonofbitch out there and it was really good-he smiled. 

Today I had to find my 5RM bench press.  I don't think this was a true reflection because I didn't have a spotter-I worked up to 255 pretty easily.  I felt so strong that if I had completed a next  set I would have loaded the bar to 275 but it whatever.

The next evolution was that I was supposed to do 18x1 at 80%-85% of my squat 1RM.  Only taking 5-7 seconds break between reps.
What really happened is I did 18x1 back squat @345....Got it done..

Of course there was no time to do my famer carries and chinups, so I will have to figure somthing out.
Todd has a match against Rolla tonight, so here's to being a real "sonofabitch"

Well done champions

Todd, I found my way back into the gym today and I am not happy still. I told you my sleep and recovery are way off, so I stuck with some body weight stuff, 50 pull ups, 75 push ups and 200 air squats. Not a killer workout by any means, but I will take it. I am on a two week break from school and essentially only have to discussion posts and 20 pages of papers to write. I intend to be smart and to start on them now so I can sleep and recover............... and get back to getting strong. I may workout again tonight as well with not immediate homework on the plate.

I interviewed for my new job yesterday and it went well. The girlfriend and I are going to Disneyland this weekend. I am pretty excited. After New years life will calm down again and I will be out of school and hope to find myself in a routine again!!! Fingers crossed.

Licking my wounds...

got my ass kicked by the weights today!  Sneaky son's 'o bitches...
I went in and started with my 7 rounds of 3 deadlifts + 3 power cleans (touch and go).  If your hands come off the barbell, consider it a missed lift.  Ofcourse with all of this the deadlift was very light.  I approched it cautiously by starting with 135 then I went as follows 155, 175, 185, 195, 205, 215.  So far, so good.  I figured that since I have in essence been wrming up for my 3 RM, I threw 225 on the bar and hit it for 3.  Now is when the ass kicking starts.  My 3 RM power clean right now is 240.  I decided not to do 240 again so I went to 242.5.  I only got that for 1.  No biggie, I'm like too big of a jump, let me hit 240 real quick.  Nada, nothing, just an exagerated high pull really....I figured I was done and live to fight another day.  Let me tell you, not a happy camper.  I hit my banded good mornings in 4x25 fashion with a green band.  For the strict pullups I did a set of 10 shinup style.  a set of 8 double overhand, and then a set of 7 commando style. 

Get your ass in the gym!

PRs all around...no, its on me

Let me play some catch up.  Friday night I was supposed to find a 2RM overhead squat.  Fuck that!  I kinda don't believe in overhead squatting to overhead squat.  I snatch instead.  I found myself a new lifetime PR in the snatch at 200 lbs.  Now I know that it is not a whole bunch, but my goal is to hit 100kg as soon as I can and this is a bunch closer.  I was doing doubles in the power snatch working up to 195 or so, which is my new power snatch PR whoo whoo, I then decided to gof 200.  I tried it once and pulled it real high but could not rack it overhead in a power position.  Being pissed off, i just thought in my head to "think about pulling under).  On my next attempt is kinda suprised me, because I thought about jsut that and lo and behold, i'm in the bottom of a squat with 2 bills over my head, so I just stood up with it.  I'm happy, I may attack 100 kg sooner than I thought.  After that it was dark, and I don't have 50 yd of driveway so I opted to run 3x400M.  It was good.

Monday-Fuck overhead squats!  I did drop snatch instead.  Today I worked up to 215, might have had more in the tank but I wanted to save my shoulder fro my push press.  My sets looked like 95, 145, 155, 185, 205, 215.  Push press I hit 245 and then was running out of time so I called it there.  My sets were...shit, I forget but I worked up to it.

I owe some sprints tonight.  (I may snatch as well).

Oh yeah, this weekend, Sweatshop Athletic performance center has two shiny new gold medals to add to the wall.  Two of our athletes (Tyson and Robin) won thier weight division in the th Winter challenge weightlifting competition!

tired

I am just tired this week and not motivated. Wendlers dead lift 285 325 360 x 3. Then four rounds 400m 10 ghd sit ups, 10 ghd back extension. That is all....

tired

I am just tired this week and not motivated. Wendlers dead lift 285 325 360 x 3. Then four rounds 400m 10 ghd sit ups, 10 ghd back extension. That is all....

I think I have a tummy bug....

So, I'm not feeling very well.  But I ain't got time for that!!!!
15x1 back squat @ 80%-85% 5-7 seconds rest between reps
340

Not ime for my hand stand push ups and hollow rocks.  I owe you.

Tired

Hey brother, I am tired and stressing about school. I may be a student for the rest of my life at this rate and of all things I am struggling with an art 101 course. How dumb is that? A 12 page paper on a bunch of squiggly lines...... Bullshit......

Anyways on 4 hours of sleep I got in Back squat at 195, 225 and 250 the reps were 3,3 and 5. I then went on to muscle cleans which I am not a fan of. I did all my sets at 135 and completed about five reps each time, I am feeling yesterday a little bit in my shoulder. I am tired and cranky but happy to have gotten the work in. Hopefully some sleep comes before Thursday.

Deceptive little combo...

Wheew, this one caught me off guard...
First, I went at it with reckless abandon to find my deficit deadlift 3RM.  Sets looked like this: 135, 225, 275, 315, 345, 365.  Topped it out at 365, may have more in the tank, but it was sufficiently hard and I didn't want to collect too much volume before I went into my DWOD. 

My approach for the DWOD was this; since I use the mucle clean to warm up for all of my cleans, I know that at 185 it is no issue and that when I get to about 205 I have to start rebending my knees.  With that, I decided to start with 145, then go to 155, 165.  That is exactly what I did.  I hit all rounds up to 5 but I am not going to lie...It was tough.  There you have it.  Come at me bro!

Good luck on your journey

Well good luck on your new journey my friend. Today was a challenging day, I did sprints and dead lifts Friday and I did not recover adequately this weekend. I drank and ate too much and did not sleep. I did bench for strength 185x3, 205x 3 and 230 x 3, no extra reps considering the workout.

I started with bench @ 205 and and had to drop down to 185 as to not kill myself. Triceps really burnt out on this one, wow what a fun workout. I did 25lbs on the rows, but had to scale a little bit by bending the knees towards the end.

I went food shopping yesterday and have nothing but clean food and will not keep booze in the house anymore, wish me luck!!!!!

So long my good friend, we will once again unite. I bid thee adeiu...

The title says it all, after about 6 months of faithful service, I am putting W531 on the shelf for a bit.  After 4-6 months of straight CFFB, we willonce again reuinte!

Before I get into todays, I will catch up with saturday's work.  Find a 2RM snatch, I hit a PR with 180 (slowly inching it up).  I thne did 5x2 @90% (160).  For conditioning I did 100 slam balls for time 6:13 @ 40#.

Today I had to find a 3RM front squat I PR'd with 300.  Sets looked like this, 135,185,205,225,275,300.

Conditioning:
10-9-8-7-6-5-4-3-2-1
BW Bench Press (235)
WTD supine elevated ring pullups 25# (until fell off)
17:38

Took this on a bit slow since I was the only one in the weight room and I ddin't feel like wearing 235 around my neck.  Having said that, I'm not sure I would have been a whole lot faster, bench got hard.

Ready for the weekend!

So today I got up on time and my workout partner was a little late, so I went out and did mobility, and by mobility I mean browsed the internet. When he arrived we did dead lifts, 5x245 5x285 and 5x325.

We then did our sprints. I did not time the rest, I ran the 40 walked back to the start and sprinted again. This is always enjoyable and I feel my speed has increased dramatically. I did not have time to do pull ups yet, but I will do them tonight. I have a dinner for a veterans (old ones who love to tell me stories, makes me feel human) charity and then I am working overnight, just to check up on the night crew.

Passive elbowification....

That my friend is my fancy way of saying that my slow elbows costed me a 10# PR!  Had to settle for a 5# instead...
Power clean 3RM, 3x3@ 90% of 3RM
Got in the gym and just got after it!  I was taking 30# jumps on each set, no time to waste!
135, 165, 195, 225, 245x, 240
So like normal I was muscle cleaning until I had to pull under and I was hitting each weight above for sets of 3.  I hit a conundrum right around 225 because I didn't want to do a weight that I have done before, that is why I went right to 245.  I hit the first 2 at 245 and failed on the last one because my elbows were slow :(
I then hit my 3x3 with 215, no issues there.

Jumped on the bar and did a few sets of unweighted dead hang pullups.  Decided that I would do a set with 35# and I did.  I called it there hoping that this will be a trend each friday so that I can run a LP on it.

10x 40 yard with 10 yard flying starts.  Rested exactly :40 between sets.  Completed!

If this is wrong, I don't want to be right....

Quandry my friend, this was a quandry for me.  I was in a pickle because I was supposed to do my 531 squats today but the DWOD called for me to squat 105% of my 5 RM.  I don't really have a 5RM, but I have a few 6RM's from 531 's of old.  To make a long story short, I had to make a choice because both were not going to work.  Fortune favors the bold, I chose the heavier of the 2.

5 Rounds for load and height of"
2 squats @ 105% of 5RM
5 box jumps

The load was 370 and the height was 24.  Rested about 3 minutes between rounds.  I will clean and jerk tonight!

12/6/12

Todd, we are approaching the end of the world here and I am pretty sad about it. I am starting to get really strong. So, I was looking ahead on my strength spread sheet last night to see how I should progress, I accidentally took my weights off of the wrong week today and went a little heavy. I did bench at 180, 210 and 240 x 5. The good news is the 240 was easy. I may up my training maxes just a little, 5 or 10 pounds.

I scaled down the workout dramtically, my legs are sore as all hell and I am tired this week and running on minimum sleep, strength is the priority and that has gone well, so I set back on the wod and did 135 back squats and 30 inch box jumps today, just to get the blood flowing. All in all a good little session.

Tonight, I start my journey as the kickball world champion.........

Interesting

I think that is a great point your weightlifter friend made. I am interested to see your progression following that plan. I think one of the best things I have learned since we left traditional Crossfit programming behind is patience with programming, i.e. not to jump programs every week. I have also learned patience with progression, some weeks my Wendler's feels way to light and some, because of the conditioning work done with it, it seems heavy, but starting low and working back up have allowed me to continue to progress. I now also have defined goals, to be ridiculously strong and quick. These have helped me progress as an athlete and physically grow and appear stronger, which is what its all about........ Anyways long rant to say I agree, focus on your weakness.

Today I started out with Press, 5x 100, 115 and 7 x130. The 7 reps were challenging, I would attribute that to the evil wheels I did last night.........

Embarrassingly enough, I sucked at today's workout and hate gymnastics so the workout got modified for me. I did wide grip pull ups which is my current focus, I can bang out strict pull ups like a mo fo, but struggle with the wider grip, so why not improve it, plus I want a huge back. I did my hollow rocks but felt dumb and don't really care for them, all I can say is that my abs hurt from yesterday.


I also ran into a time shortage and will do my slam-balls tonight. I am actually excited cause I am running on low amounts of sleep so I will avoid caffeine tonight, come home, knock those out, do my required studying and sleeeeeeeep in cause Wednesday means rest.

Be a BIG fish in a small pond....

So last night in the hopes of sometime competing in Master's weightlifting I worked on my snatch.  I am finally getting some good hip contact and found the seet spot for me to hit and make the bar move correctly.  For me, it is almost at the belly.  I spoke with an OLY lifter friend of mine and basically he noticed the difference on how I can lift light weights really well but my timing breaks down when the load goes up.  He recommended that I spend more time on med-heavy weights and reign that in.  Keep in mind that I suck so the weights aren't heavy but I hope they soon will be :)

I warmed up and hit a few reps at 95, 115,135 and figured to start with about 80% which is 155.  My goal is to hit 10 solid reps at 80% then go up to 82.5%, 85%, 87.5% etc.  Since the weights are light right now I tried to make it more interesting by putting myself on the clock so I did one power snatch EMOM for 10:00.  After that I did my evil wheels in 6:54!

This morning was my deadlift day.  I am starting to dread it LOL, the weights are getting heavy!  today's work was 5x165, 5x205, 3x245 then 3x280, 3x 340 and my last set of 3x370.  After that I did my 7 rounds of max reps false grip ring pullups and 10 hollow rocks.  I pulled a total of 35 reps.  Made sure I touched my shoulders to the rings each rep.  Did not have the time and pleasure of doing my ball slams.  I guess I will have to get them in tonight after my clean and jerk work.

The Angel clan thanks you!

Crisis in the hood

So I had to stay up late last night with homework and probably will again tonight. I skipped the morning to sleep in and got home to find like five police squad cars and a big truck with spotlights on a neighbors house, Meth lab? I don't know. I started with back squat 5x170,5x205, and finished with 10x230. I could have probably done 20 but got bored, I am ready to get into heavier shit.

I then did my 100 evil wheels. I skipped the sprints because I did not want to get shot by a cop. I will add ten more minutes of work in the morning if the workout permits.

I am proud of the whole Angel clan and their athletic achievements over the weekend. I start my kickball league this Thursday and am pretty excited. I may get mad that all my team mates are not athletic, but hey, I will probably be an all star!

I don't know what to do with my hands....

Ok, a little "mat man" update.  Young Todd did quite well on friday night winning his msatch with a fall in the 3rd period against a pretty good wrestler.  Right after that match the team departed to the Parkhill duals in Kansas City.  For the day, Todd went 1-3, witll all but one match going the distance.  We are pretty positive about this because he got to prove as a frosh that he can hang with some of the best wrestlers in the state.  One coach quoted that in thier opinion "we had" just wrestled what will be the 2013 state champions!  Oh yeah, Holly set 2 PR's this weekend, 240 squat, and 265 deadlift; on to business

Since I squat on thursdays, today I did front squats in place of the SWOD.
Find 5RM front squat, basically warmed up with 135,185,225,245 then hit 265x5, running out of time probably could have hit 275 for 5 but whatever. 
3x5 @ 90% of 5RM so hit 3x5@ 235.

Conditioning
EMOM for 10 minutes
100 yard sprint
didn't really time these but did them.

100 evil wheels complete!
See you tomorrow!