Tuesday, September 13th

Front Squat
1 x 10 @ 95lbs (warm-up)
1 x 5 @ 145lbs (warm-up)
1 x 1 @ 185lbs
1 x 1 @ 195lbs
1 x 1 @ 205lbs

Back Squat
1 x 1 @ 205
1 x 1 @ 235

METcon
30 burpee box jumps

Time 1:48

Today wasn't a bad day at all. It is a little disappointing knowing how much strength I've lost. I am going to start running again starting on Thursday. I am wanting/planning on starting an ab routine maybe 3 times a week. Hopefully this will help strengthen my core, which will in turn increase my power on all of the olympic lifts (dead lift, power clean, snatch, etc..). Not sure if I will get in anything tomorrow, I have a full day on my plate with school and mentoring so we'll see!

Monday, September 12th

METcon
In honor of 9-11-01
2001m row
11 deadlifts (115lbs)
11 hang power clean (115lbs)
11 push press (115lbs)
11 back squat (115lbs)
11 air squats
11 push-ups
11 burpees
11 toe-2-bar
11 wall ball

Time 16:58

Today was 9 different movements at 11 reps a piece, with a 2001m row to begin with. As with everyone else in America, I remember where I was on 9-11-01 like it was yesterday. Even as young as I was, being a sophmore in high school, and not realizing the magnitude of the event at the time, it still rings clear in my head. The older I get the more I realize the significance of the events that happened on this day. As hard as my outer shell is, the thought of this day breaks through and hangs heavy on my heart.

Wednesday, September 7th

METcon

"Air Force WOD"

20 squat thrusters

20 SDHP

20 push press

20 over-head squats

20 front squats

*4 burpees every minute*

** 95lbs on all movements **

Score 20:00min time capped, 7 front squats

This workout doesn't look as bad as it is. You start the workout by doing 4 burpees, then on to your first movement, squat thrusters. You do as many as you can until the clock hits 1 minute, then you must stop and do another 4 burpees. Once 4 burpees are completed you start where you left off on the current movement. For example, if you get through 13 thrusters, clock hits 1 minute, you stop do burpees, and when you finish you start thrusters at rep 14. When you get to twenty you move on to the next movement. I was doing well for the majority of movements. I finished over-head squats with about 12 minutes on the clock. Then I hit a wall. My core couldn't stabalize my upper body during the front squats. I would lose the weight at the bottom of my squat because I was falling forward. The time cap was twenty minutes, at the time I had 7 front squats completed. I am completely disappointed with my workout today. Tomorrow brings my rest day, thank goodness! It is needed.

Tuesday, September 6th

Warm-up

1 mile run for time

Time 7:00

METcon

20 KB snatches (53lbs)

30 KB front squats (53lbs)

40 KB SDHP (53lbs)

50 KB push press (53lbs)

60 KB swings (53lbs)

Time 12:08

My body was pretty sore before the workout started. My lower back has been tight ever since I finished Labor Day's workout. After I saw today's WOD I knew it wasn't going to get any better. The 1 mile run really tightened up my lower back. My lungs felt great. I finished a mile in 7:00 and I wasn't short of breath, that is a pretty good sign, for me anyways. I finished the workout and I'm stiff everywhere. Therefore, for the first time tonight I am taking a Epsom salt bath. It is the best way for the body to absorb magnesium, which is a vital nutrient, and it suppose to help loosen up your muscles. I feel a little like a girl for taking a bath, but I here it works lol. Study and relaxing the rest of the night.

Saturday, September 3rd

METcon

"Danny"

** 20min AMRAP **

30 box jumps (24'')

20 push press (115lbs)

30 pull-ups

Time 3 rnds 41 reps

I realized I forgot to post Saturday's workout, but better late than never. This workout was pretty nasty. I was swetting head to toe! There were a few new guys in there today, one of them were in my heat, he pushed me to my max. My back is pretty sore, along with everything else on my body.

Monday, September 5th

METcon

** 5RFT **

800m run

30 KB swings (55lbs)

30 KB high pulls (55lbs)

Time 41:40

Well this labor day started off on a good foot. This workout was tough. My lower back stiffened up after the first round which made me run a lot slower than I wanted to. I also had to break up the swings and high pulls into more sets than what I would have liked. Regardless, I finished the workout and did what I could. I took yesterday off from working out and it was the first day off of my diet. I indulged in a little pizza, soda, and mac & cheese. It was all tasty, but today back to chicken, bananas, carrots, and the rest of all the tasteless things ha. Back to class and the crossfit gym tomorrow.

Friday, September 2nd

1000m row sprint

Time 3:40

Push Press

1 x 3 @ 115 (warm-up)

1 x 3 @ 135 (warm-up)

5 x 3 @ 165

Strict Pull-ups

1 x 5

1 x 3 w/25lb KB

1 x 2 w/25lb KB

1 x 5 w/10lb plate

1 x 5 w/10lb plate

800m sprint

Time 3:00

Today started roughly with the 1000m row as fast as I could. My legs were not ready for that intensity. I felt a little nauseated after it lol. Push press felt heavy, but I was happy I finished all 5 sets with 165. I attempted to do pull-ups with 25lb KB, but it was too heavy I was only getting a few each time. The idea was to do 5x5 of strict pull-ups. 10lb plate was about right. I may have been able to get 15lb plate, but maybe next time. The 800m sprint was about as fast as I could go. Tony and Leon both pushed me big time, more so than I expected from them, only because they are 50-70lbs heavier than me. All in all a good day. Hopefully, I will make it to the gym in the a.m. for a workout!