Saturday, December 10th

Team METcon

- For time

50 pistol squats

100 taters (53lb KB)

150 clapping-release-hand push-ups

200 wall ball throw overs (20lb ball; 9 bar to clear)

Dan & Me 31:32

Dan is a new member of our cross fit gym. He was my partner today and I'll have to say he did fairly well. The METcon wasn't so terrible. Pistol squats are not too bad for me, I haven't done them in a while, but it was a good change. Taters just took time, not a huge problem. The push-ups took awhile. You get to a point where you physically can only do 5 push-ups in your set and then you collapse. The wall ball throws were different. There was no squatting involved, you simply just threw the ball over a 9 ft pull-up bar and you had to catch it on the other side. It tested your accuracy and shoulder stamina for sure. Tomorrow is going to be another rest day more than likely, just hitting the books for finals this week. 4 finals in 4 days and I'll be 1 year through PA school, crazy to think about.

Thursday, December 8th

Warm-up

5 wall climbs

30 air squats

5 wall climbs

** For Time **

Time 1:31

METcon

** 7 RFT **

7 power cleans (95lbs)

7 front squats (95lbs)

7 burpees

7 lateral jumps

Time 13:51

Today's workout was deceptively hard. You look at the number 7 and you think ah, that isn't that many reps I should be able to do most of that unbroken. If it were only so easy. Lucas has decided that all of our warm-ups from now on are going to be timed warm-ups. It does do a good job of getting me warmed up and it feels like you do a second short METcon. Tomorrow is going to be my rest day and then back at it on Saturday morning.

Wednesday, December 7th

Warm-up

21-15-9

Taters (a KB squat clean w/a flip of the KB at the top, 40lb KB)

200m run

Time 6:20

Push Press

5 reps 70% of 1 RM (125lbs)

Every minute on the minute, 10 min.

METcon

"Annie"

50-40-30-20-10

double unders

situps

Time 9:20

I would like to start by thanking everyone who helped kick Japan's ass after they attacked Pearl Harbor 70 years ago today. Today's workout was a breath of fresh air. I wasn't completely miserable doing a workout for the first time in days. 125lbs was fairly light until about set 6, then it became a little bit of a struggle. I did get all 10 rounds with all reps completed. Next week we will be doing 75% of our 1 RM and progress upwards. I have done Annie a lot faster than this before. I missed on a few double unders on my set of 50 & 40, that could have taken some time off, and my sit-ups just weren't as fast as I need them to be, I attribute that to my fat stomach. All in all a good day.

Tuesday, December 5th

Warm-up

2 min AMRAP

Burpees

Score: 40

Skill/Strength

3 x 10 heavy KB swings (70lbs)

METcon

20 min AMRAP

20 KB swings (70lbs)

10 burpee box jumps (25'')

Score: 6 rounds

Today, my hands got a little beat up. I was not looking forward to this WOD at all, but I got threw it. I wish I would have gotten to 7 rounds, but maybe next time. School is winding down, which is a huge plus. Once christmas break hits hopefully I can start getting more strength sessions in, or perhaps two METcons/day.

Monday, December 5th

Warm-up

4 min AMRAP

5 air squats

10 release hand push-ups

Score: 9 rnds 8 reps

Front Squat

2 x 10 @ 95lbs (warm-up)

1 x 8 @ 155

1 x 6 @ 185 (w/help from Lucas)

1 x 4 @ 185

1 x 2 @ 195

METcon

8min AMRAP

8 toe 2 bar

8 front squats (115lbs)

Score: 3 rounds 10 reps

I am not performing well in the gym at all. I think I can attribute this partially to my terrible terrible eating, and then again to just not being consistent in the gym. My legs have been sore for awhile now and today we had to do front squats. My legs were just done for very shortly into the METcon, my score sucked. I've got to find my motivation to push somewhere.

Saturday, December 3rd

METcon

50 hang power cleans (75lbs)

40 overhead lunges (45lb plate)

30 KB swings (70lbs)

20 wall ball squat clean (20lb; 10ft target)

10 wall climbs

500m run

10 wall climbs

20 wall ball squat clean (20lb; 10 ft target)

30 KB swings (70lbs)

40 over head lunges (45lb plate)

50 hang power cleans (75lbs)

Time: 34:00

Getting to the gym less than 4 days a week is killing me when I actually work out. I noticed that I am feeling sorry for myself a lot more during the workouts than I was when I was regularly going 5-6 days a week. I cannot mentally endure as much suck as normal. This workout was a killer on the shoulders. A 70lbs KB was a bit heavier than I am accustom to, but that wasn't the worst part of this workout. I give that honor to the wall climbs I think. I'm guessing tomorrow is another rest day. We'll see..

Thursday, December 1st

Thrusters

1 x 5 @ 95

1 x 5 @ 115

1 x 5 @ 135

METcon

2 RFT

35 medicine ball squat cleans (20lbs)

15 thrusters (95lbs)

500m run

Time 15:58

I worked up to a some what heavy set of 5 squat thrusters. 135 wasn't as heavy as I could go, I was just getting lose, and hoping to make the 95lbs in the METcon feel light. I can tell my routine has been all out of sorts. This workout should not have been that terrible, nor should I have been that slow. My back tightened up, the light weight on the med ball squat cleans is very deceptive. The weight never gets heavy, but your legs get worn down. I'm hoping to get back into the gym regularly again.