Must love squats...

A. Hang Power Clean x2 x8 (1:30)  95, 115#

B.  Back Squat x10 x4 (2:00)  120, 125, 125, 130#

C.  Thruster 95# max reps (3:00) x3 10, 11, 8
      +
     Squat snatch 75#
     Sup. Strict pull ups
     10-8-6-4-2
     12:58

Like we discussed through text, I again confused the set and rep scheme.  So now I know its reps first and then sets...that way I stop effing up.  Unfortunately I messed up the cleans and didn't have time to fix it.  The 95# set was pretty easy, but the 115# set was legit and got a bit rough towards the end.  Back squats felt good, it been a while since I've had that many sets of 10...felt strong though.  I was nervous for the Thrusters after doing the cleans and the squats, but also excited to see what I could do.  I was happy with the first two sets, a bit bummed with the 8 I put up in the third.  The squat snatch and sup pull ups were rough, took me a bit to trust myself enough to actually use one fluid motion snatch to squat.  I eventually did it and right about the time my pull ups started to suck ass :) haha.  It was a fun metcon and even though I was suffering through it...the joy of doing crossfit was overflowing...

Rough couple of days...needing sleep and recovery for my body.

When do I get mine?

Double Down Tuesday

AM

A.     12 pistols alt (1:30) x4 

B.     9 pull ups OTM x 7 

C.     HS walk 50m or 15 min 15min

PM

3 tough power cleans  125#
4 front squats  125#
5 burpees
200m row

(4:00)

x5

AM stuff felt good.  I figured out that I could do pistols a few weeks ago and ever since that moment its been an awesome path of discovery.  I keep surprising myself with my ability to do more and more pistols as they are programmed.  On this workout I finally feel like I honed my 'pistol craft' I was able to do awesome pistols consistently every rep for all of the sets...this again was exciting.  The pull ups I was nervous for...there wasn't an entire minute to rest this time and more pull ups, but I did it...the last set was really hard but I was able to hang on for the entire set!

PM...whoa suckfest...my front squats failed me first!  I went for a 125# for a tough 3 on my power cleans and man my rounds were tougher and tougher...not only with my cleans but dang if my front squats didn't kill me.  The burpees were definitely a manageable number.  I felt fast and good with burpees.  Unfortunately I had to run upstairs to do my row which killed my legs!  Each round took me about 2:24 to complete thats including how long it took me to get up to the rower, I'm thinking about :20s to get to the rower.  The last round took way longer as I failed on 2nd, 4th, and 5th reps.  I finally completed my cleans on my 6th attempt and then my squats were rough.

16 days to Taranis...

Monday

A.     snatch TnG 3 otm x12 60% 1rm 63#

B.     Push jerk x5 x5 (2:00) 85, 105, 110, 110, 110#

+

12 min amrap

row 200m

4 dips

12 lunges

6 Rounds

The TnG snatch were pretty light, although I felt like my form wasn't peak so I was trying to work on that with every set I did.  My first set of push jerk was way to light that is why there was the huge jump in weight.  The last three sets were good, where I was feeling the struggle on the last rep.  The AMRAP was a gasser!  I definitely expected more than 6 rounds, but after the lunges my legs refused to work for the row.  All in all it was a fun workout.

I have been finishing up The Fighter's Mind and writing things down that I feel are important to this very path, but also crossfit and life in general.

3 workouts...one day

Part 1
Diane:  Deadlifts (155#) and HSPU 21-15-9

14:57
HSPU failed me quickly...video was taken of the horrid display

Part 2
Row 1K
30 Pistols
15 Hang Power Cleans (140#)

29:53
I was done with the row and pistols by 7 mins which I was stoked about and then the cleans came...after failing a few times and nearly breaking my wrist I elected to take off 5# so I hit 135# for all 15 cleans it was in a word demoralizing.  An observation apparent to all watching is that I am strong enough, but lack the confidence to finish my lifts.  TRUST.
* The near break of wrist episode wasn't captured on video, but it was pretty amazing...wrist pointed in a direction its not supposed to go and elbow pinned in thigh...nice bruise already coming in...

Part 3
55# DB Snatch alt reps 10
Run 100m
x5

11:23
This one felt much better and I was moving until fatigue set in at the end and I had to figure out how to get under the DB.  My back tightened up pretty bad on the runs.


Happy to have completed this much work in one day, but also happy its done for the day.  Video of all workouts forth coming.

Heavy Wednesday

A. Dead heavy single in 10 min

--Worked my way up to a PR for my dead...it was damn ugly but it was a 10# PR!  I hit 265# in the 10 mins

B. OHS 2 tough sets of 15 rest as needed

--I went up to 70# for my first set I had to pause a few times to regain my stability, second set at 75#...this set felt stronger. The frustrating thing is that the stability in my shoulders goes long before I feel it in my legs.

C. 40 ring dips for time

--6:58 sub 7min...I was happy with that but I still think its an absurd amount of time for 40 dips...want to get better!

D. 10 box jumps 28” or higher (1:00) x3

--Sooo I know it said 28" but I just couldn't get myself to jump that...I was paralyzed with fear of racking myself...so I worked up I hit 24" for my first set, 25 1/2" for my second and 27" for my third and now I am mad at myself for not doing all at 28"...I am more than confident that I can hit that height.  The 27" jumps were still a PR for me on BJ though.

I L.O.V.E. wallballs....:(

A1. 3-5 Strict Supinated Pull ups (1:00)
A2. 3-5 Tough DB bench neutral grip
X5
--I hit for pull ups every set and used 40# DB for my first 2 sets and 42.5# DB for my last 3 sets.  Right shoulder kept popping...uncomfortable.

B1. 7 linked TTB (:30)
B2. 7 HSPU (:30)
x3
--I hit all of these unbroken!  I was super excited about that...feel like I finally figured out my TTB kip!

C. 50 unB Wall Balls rest as needed x2
--umm these definitely weren't unbroken.  I used a 15# med ball and measured the wall outside for these.  I went 26, 5, 9, 10 on my first set and 15, 10, 10, 10, 5 on my second set.

Legs were pretty tired today.  Just feeling all around fatigued today.

Double up Monday

Part I

A.  Hang Power Snatch (3:00) 5, 5, 3, 3, 1, 1
--75#, 85#, 95#, 95#, 100#, 100# Shoulder felt a bit tight today...did some pass throughs and shoulder ROM; will lacrosse ball tonight.  All felt decent, 100# on my first set was pretty ugly...definitely redeemed myself on the second one...it was much better.

B.  Split Jerk (2:00) 2, 2, 2, 2
--115#, 120#, 125#, 130#;  I was really focused on my form...although all went up just fine I was frustrated with form.  On my last set I felt the bar slide down the front of my shoulders when I started my jerk, which was a pretty good indicator that I wasn't going straight down and up...so that was my focus on the last set.

C. BB lunge steps x30 (2:00) x3
--These were rough in a good way...I set the bb on my back and went to town...by the end of the third set my quads were so tight it was awesome...they got pretty tiring.

Part II

Run 400m @95% x3 (3:00) 1:45 all three
(6:00)
x3 more 1:40, 1:50, 1:50

I kind of petered out on the last two.

Saturday-- Alternate day

Due to hand tear I received some advice on trying to do something that would compare to Fran in time domain.  I ended up having to participate in my bootcamp class that I normally teach, which was great because the programming was for sport performance.  We did line drills with a 6lb ball, push ups, agility work...lots of good stuff at one point I thought I might actually vomit.  Although I really wanted to do Fran and see what I could do I felt like this was an adequate alternative due to my jacked up hands.

Definitely got a lot of good advice about dealing with hand tears and how to prevent them in the future when a butt load of ctb pull ups come up!

It is awesome to constantly make gains like I have on this program.

4 Weeks until Taranis!

Bitter Sweet Thursday

A.  45 CTB FT --9:58
--Super stoked!  I got 5 in a row and then 4 in a row a few times!  I couldn't believe how good they felt today until about number 35 or 37 and I tore my hands....bitter sweet  I had to start doing singles.

B.  12 alt pistols (2:00) x3
--All 3 sets were unassisted...success!! The first set was ugly, the second set better and the third even better.  I was happy.

C.  SBTN press @ 21X1 x5 x4 (2:00) 65#, 70#, 75#, 75#, 75#
--Adding that extra rep plus the torn hands made this one difficult.  So I stuck with 75# to maintain proper form...I felt myself trying to arch my back to get it up.  I like this lift.

D.  3x25 back x (1:30)
--This was rough, my back suer fatigued.

E.  50 TGU NFT
--12 reps at 16k and the rest at 12k.  I switch because my form was horrible on this so I lightened up allowing me to focus on my form.

I am bummed about my hands tearing especially with Fran coming Saturday, I really thought I was going to PR...now I don't even think I'll make 10 min....really looking for some guidance from you on this one...

Wednesday Double Day

AM Work

A. Hang Power Snatch 3, 2, 2, 1 (3:00) 85#, 95#, 95#, 100#
-- All sets felt good.  The first set of 95# I was out of position chasing the bar forward and tripped, but I caught it and finished the lift.  The set at 100# was a little ugly, but I was successful!  I was happy with that.

B. BS 10, 6, 2, 10, 6, 2 (2:00) 120#, 145#, 170#, 125#, 150#, 175#
-- I felt strong with good form...really focused on my knees coming in on the way up when the load is heavy or I get fatigued.  They really try to come in...my knees.

+40 HSPU FT 7:35
-- definitely happier with my HSPU today.  I was strong initially I was good until about 27ish and then it got really, really ugly :), but when I did the 30 HSPU it took me 7:02 and today it took me only 33 seconds longer to do 10 more!

PM Work

:30s @ 85-90%
:30s @ 50%
x12
(5:00)
x3

I tried to keep my split time under 2:10, which put me right around 115m per :30s.  I felt much better today versus dying yesterday.

Dreading tomorrows work :S 45 CTB for time is scary.  I'm also looking forward to the challenge...saw my name on the competitors list that Taranis put out and there was a wide spectrum of emotions.

Holy Lesson Learned

A.  8 pull ups (1:00) x8
--I felt really good on these, super focused on getting my chin over the bar each and every time.  I was surprised again that I was able to have 8 good reps each time.

B.  Snatch Balance x3 x3 (3:00) 90#, 95#, 100#
--I was a little sketch last time on these different rep set scheme last time.  I failed on 95#, so this time I was bound and determined to do better.  So I started off at 90# and felt strong, a little tight in the hips but good over all.  95# felt a bit wobbly, but I was still confident so I went for 100# and that was by far my best set.  I was happy with 100#

C.  200m row (1:30) x8 ranged from 45-46.3 seconds
--I absolutely died on my last two sprints.  I did well up until that point felt good, but my last two at about 50m left I just couldn't keep it together.

I learned just how important sleeping and eating has become with the volume and commitment to training.  Overall, I felt extremely run down today.  I didn't eat bad over the weekend, my eating schedule was difficult to keep over my 4 day drill and today I was hardly able to eat any food due to work.  The past three to four weeks I have been scheduling my days, eating, sleeping, and working out and that all went to shit this weekend.  Yesterday I worked 6am to midnight and had to turn around and be back to work this morning with only an hour in between that work and my other job.  So I've learned just how important and equal balance of sleep and food are for me.

PT test

Had to do my PT test today with the military...

Maxed out everything except my run :(

Situps 1 min (56)
Pushups 1 min (47)

1.5 mile run 11:44--hoping I can beat this time when I do my 1.5 TT on Saturday for my PM work.   I was definitely not happy with this time.

All things considered I received a 98.6 on my test.

Today was a good day took a drug test and received 2 shots, Flu and TDAP so I feel sick now.

Tomorrow will be rough, I'll have to workout at like 5 am because I have to qualify with my weapon and we normally fire until like 10 pm.

Recovery Friday...

20 min run z1--check

HS walk 75m for time--18:07
--not pretty, lots of falling over and flips forward...but I was really happy with eventually finding my balance and being able to put one hand in front of the other for 5 steps!  I measured my lawn and figured out how many lengths I had to complete to accomplish this.

20 min mobility--check
--I focused heavily on my legs this week

Thurs-legs are gassed-day

A. OHS x2 x15
--first set 65#; felt light but around 11 I started getting wobbly.  Second set 70#; again felt light but got wobbly at about rep 11.

B.  10 unB KBS 2 pood (1:00) x3
--First, I was scared I'll admit to do this one.  The heaviest swing I have done is 24k...we don't have a kb that heavy so I used a 70# dumbbell for my swings.  I am super stoked to report that I was able to swing 10 unB with the 70# db all three times.  Another first!
+
10 thrusters 65#
10 burpees
10 Box jump overs 20"
MRI 12 min
I got 5 rounds finishing my last box jump over as the bell rang.  I was soo gassed in the last round...it was hard to finish each movement...I collapsed and laid there for a few minutes unable to use my legs or lungs for that matter, but I felt great overall about my thrusters...every set was unB.

My back and abs are super sore from the last few days but they warmed up and worked properly after OHS and swings.  I think I have narrowed down somethings I do/can do to calm myself before starting a workout and I am hoping that by repeating these things everyday before I workout that I will have the same response come Taranis.  Looking forward to tomorrow.

I've also been using positive self talk...I'm doing this because I love it and because I want it...I want to get better.

Also, Christmas Abbot...the end.

Wednesday

3 tough DL (185#, 195#, 200#, 200#, 200#, 200#)
5 Ring Dips
15 Wall Balls 20#
(4:00)
x6

I was really pleased with my deadlifts, I started lighter than I wanted to but I wanted to make sure I would be able to maintain.  Once I saw how easy that was for me I went up from there.  I stopped at 200# to ensure I was keeping proper back posture the entire time.  Ring dips really only got tough in the last two sets and only at dip 4 and 5.  The gym doesn't have wall balls, but we did have a 20# ('slam ball') so I used that and tossed it at my target, which I'm thinking is around 9 feet.  All sets were unB.  I felt good about today all of the sets were finished between 1:20 and 1:24.

Nervous about tomorrow, we don't have a 2 pood KB the heaviest we have is a 28k so I'll be swinging a 70# DB.  Just want to clarify that I have to clear the entire box on the jump overs?  That should be interesting too!

Tuesday and Oly Love

A. Hang Power Clean 3, 2, 2, 1 (4:00)
--120#, 125#, 130#, 140#(PR for hang clean)

B. TnG power snatch 5,5,5 (1:30)
--75# (too easy), 80# (felt good), 90# (a bit tough, but felt good)

C. 50 GHSU (we don't have a GHD so I used this...)

D.  Max Burpees :20 (:40) x5
--7, 7, 7, 7, 7 (felt like my burpees were really consistent in form and pace)

Monday, Monday

A. HBBS 5,4,3,2,1 (4:00)
--felt strong today, I was able to see deficiencies and correct them.  For my set of 5 I hit it at 135#, set of 4 at 155#, set of 3 at 165#, set of 2 at 175#, and set of 1 at 185#.  I paid a good amount of attention to keeping my core strong here, if I saw my knees come in I'd fight to keep them out and also I was watching my depth to make sure I was hitting it.  I feel like I might have been able to PR today but I was too nervous to drop weight in the gym to attempt it.

B.  snatch push press (watched a video to ensure I did these correctly) @ 11x3 x3 x3 (2:00)
--These felt good I hit 75# for my first set, they were way to light so on my second set I went up to 95# and for my final set I hit 105#.

+40 unB DU
200m Run
x5
I found this extremely frustrating until the last three rounds where I was actually able to hit 40 in the first attempt.  I focused on relaxing my grip and my shoulders, trying to jump in one spot.  This on took me a while because my first two rounds were super frustrating, I would get to 30 or 35 and have to start over.

Friday

20 min Run Z1--check

20 min mobility--check

3 attempts at max hs hold:  1) 1min 20 sec 2) 1 min 18 sec 3) 1 min 5 sec
--gave myself about 10 min in-between attempts.

Thursday

A.  C2B practice 12 min
--I was really frustrated with myself at first, but happy for the opportunity to work on my C2B kip.  I also worked on butterfly kip a bit as well.  I was aiming to get three C2B in a row, but I was unsuccessful.  I was able to get two good pull-ups, but every time on the third I had the height but couldn't get the pull to hit the bar.

B.  10 Pistols alt (2:00) x3
--My first set was shaky I used a pole to assist, my second I used a 10# plate to assist, my third set was my first set ever being able to do pistols unassisted..they were ugly, but I can't put in to words how I felt during, right after, and right now as I write about it.  I am unbelievably happy to have accomplished something that I haven't been able to do for over 2 1/2 yrs.

C. SBTN Press @21X1 x5 x3 (2:00)  65#, 70#, 75#, 80#, 80#
--I liked these, then again I like shoulder work!  I've never done a lift like this before so it was a learning experience and the tempo definitely had an impact on the amount of weight I was able to press.

D.  3x20 back x (1:30)
--These actually were a lot more taxing than originally anticipated, but I toughed it out :)

E. 50 Max effort broad jumps
--I was pretty consistent on my jumps.  I was pretty happy with my ability to only vary like 1/2" to 1" at the most between jumps.  Although, after doing 50 ME broad jumps I feel like a have a case of the drop foot.

Looking forward to tomorrow's active recovery and I am pretty excited to test my hs hold.  Last week I took a hot bath for 10min then jumped in an ice bath for 10min and finished off with a 10min hot bath.  I think I'll probably do the same tomorrow after I do my recovery work.

Wednesday

I've decided to schedule my workouts into my day so that I am consistent with my pre/post workout food and when I'm working out so I ensure I have enough time to give the workout 100%.

Today's work

:30 @85-90%
:30 @ 50%

x30

I was able to keep my meters w/in 112-118 every interval.

I felt good today I was worried that I would be overly exhausted after 10, but I felt good the entire time!

Tuesday

Today I got a deep tissue massage...I feel wrecked.

A.  Hang Power Snatch 3,2,1 (3:00) 85#, 85#, 95#--this one was weak, but I feel like I can do better.

B. Back Squat 10, 6, 2, 10 (2:00) 120# felt good, 140# felt good, 170# first was good knees came in on the second rep, and 125# felt really good legs were pretty shot at the end.

30 HSPU for time 7:02; reps started looking pretty bad after 22 at 20 went to doubles, at 26 started with singles.

I got down on myself after I saw how long it was taking me to just get to 21 with hspu, I started thinking about how long Diane would take me.  I think that took a toll on my ability to knock out the hspu.

So I feel like I need to get better at self talk.  Feeling down about body composition today as well today, so I am in need of some mental work :)

Monday

Monday's Workout

A.  7 Pull ups (1:00) x8
B.  Snatch Balance x2 x4 (3:00)
C.  Row 150m (1:30) x8

A. went really well, I felt like 1 min was perfect for me to reset.  I made sure that my chin was clearly over the bar each time.  I would really like to start working on butterfly kips.

B.  I warmed up with some lighter weight and hit my first set at 85#'s and felt good.  I loaded up 95#'s for my second set the first two were wobbly and on my third I went over-- forward.  It was a good lesson in midline stabilization.

C.  I was dreading this one from the beginning, but it wasn't as bad as I thought.  I was able to keep my sprints within 33.1-33.8 with the exception of one at 35.5 where I wasn't paying attention.

Overall I feel like I ate pretty well Monday.  Could be better, I had gluten free granola and I won't do that again.  I have been mixing my Progenex with 2% milk last week and whole this week.  Right now I just have the recovery, but I just ordered another recovery and the more muscle.  I was thinking of mixing 1 scoop of each?  I am only using it following a workout.

Looking forward to the week.  I watched 'Every Second Counts' this weekend, it was inspirational.