I'm back, back again

Sorry, I am starting to understand Dave Chappelles reasoning as to why he didn't want to continue with his show. When you keep producing gems (like I do with my blog and he did with his show), the pressure to continue to impress becomes a burden. Okay, so maybe my arrogance has clouded my judgement of the level of astonishment my entries actually produce. To counter my hesitation, I will be updating my blog with my workouts and comments along with any banter I feel necessary, like I have been before. Just don't expect too much people (all 4 of you), my mind is fragile, I get anxiety in crowds, I am shy around adults and I am scared of cold water. I will do my best to keep you all entertained.

Let me catch you up on a some days that you have missed, there have been (11).

10-20-09

My first WOD back from the Hopper: "Tyler"
5 rounds
7 muscle ups
21 SDHP, 95lbs

18:40

I was still sore as sheet doing this one but the pain subsided as I got into the workout, it was hard as hell. I failed on a many muscle ups. Did (7) in a row for the first round but struggled in getting (2) in a row each round following. Overall, my time was decent.

10-21-09

"Tabata Something Else"

20 second on, 10 seconds off, for (8) rounds each of Pull ups, push ups, sit ups and squats.

Pull ups= 89
Push ups= 66
Sit ups= 99
Squats= 125

total= 379

Body weight stuff is not really my strength. My pull ups continue to improve after that disgusting display of "Angie" I had a little while back. This was my first time keeping track of my tabata score, and I can honestly say that I am not disappointed in my effort. Still a lot of work to do. That is the theme to my training.

*****After the Hopper my brother and I got a completely new drive to at least give ourselves every opportunity to qualify for the Crossfit Games. Is it likely? No. Possible? Maybe. Regardless, we decided to incorporate a vast amount of two-a-days that work on weaknesses and strength, while still following the main site. Our new program started in the next workout*****

10-22-09

AM: 4 rounds
50m walking lunge
50 sit ups (anchored)

10:50

This went well, I did not stop. The only way I could have gone faster was if I were to some how speed up my sit ups. Even then I could only see myself shaving off a maximum of maybe 25 seconds.

PM: Weighted Pull ups

1x1 45 lb
1x1 55 lb
1x1 70 lb
1x1 80 lb
1x1 90 lb
1x1 101.25 lb
1x1 105 lb (fail)

This went as expected. I threw the 1.25 lb magnet on the plate just so I could one up Big Lou who had pulled 100 lbs the day before. Jason = asshole.

10-24-09

"Tommy V"
21 thrusters, 115 lbs
12 rope ascents
15 thrusters, 115 lbs
9 rope ascents
9 thrusters, 115 lbs
6 rope ascents

32:25

(10) minutes after, 100 push ups: 6:45

Okay, this sucked. I have climbed a rope maybe (5) times before this workout and my lack of skilled sure shined through! It was a learning experience for every climb. Halfway through the workout I was just concerned on finishing rather then setting a good time. I knew what I was trying to do on the rope but I was only successful in doing it about 45% of the time. The sweat from my body was dripping down to my Vibrams causing my feet to slip regularly, this in turn forced me to use more upper body then I wanted/should have used. I have never looked forward to thrusters so much in my life! I am glad I finished.

10-25-09

Deadlift
1x5 225 lb
1x3 315 lb
1x2 365 lb
1x1 405 lb
1x1 435 lb (fail)

(20) minutes after

4 rounds
155 lb from ground to OH (clean to split jerk)
15 pull ups
15 GHD sit ups

11:00

It wasn't my day for the deadlift. I wasn't in it mentally, I was thinking about the met-con following. Once I tried to pull 435 and it was hard I decided against giving my all so I could save something for the next WOD. Disappointing, but I got over it. The WOD was cool. I need to work on my non-split jerk to save time.

10-26-09

AM: Run 5k

24:20 (PR)

PM: Back Squats
1x5 165 lb
1x5 195 lb
1x5 205 lb
1x5 210 lb

Front Squats
1x5 145 lb
1x5 160 lb
1x5 170 lb

(10) minutes after, 100 push ups: 5:58

This day was good. CMo and I are going to run and row a 5k every week. They are both weaknesses of mine. I plan on making them strengths.

10-28-09

AM: Power Clean
1x5 155 lb
1x4 165 lb
1x3 185 lb
1x2 195 lb
1x1 205 lb
1x1 215 lb (fail)

PM: "Nate"
AMRAP 20
2 muscle ups
4 HSPU
8 KB swing, 2 pood

12 rounds + 1 muscle up (PR)

I was satisfied with both of these performances. My previous "Nate" PR was 11 rounds. The HSPUs are what gets me. The first third of the workout my head is to ground, the 2nd third its hair to ground and the final third is just go down "some." They just wear me out! I will add them to my weakness training. The MU's are relatively routine, I didn't fail any, and the KB swings are cake, all unbroken.

10-29-09

AM: Push Jerk
1x5 135
1x4 155
1x3 165
1x2 175
2x1 185

PM: "Annie"
50-40-30-20-10
Double Unders
Sit Ups

6:40

The push jerks were a learning experience. I have always done split jerk. The Push jerk definitely saves time and effort. Towards the end I was feeling much more comfortable. There are a lot of moving pieces/bodyparts, and I will continue to work on my technique. "Annie" was okay. It is a minute off of my PR of 5:42. My double unders have improved since my PR from a technique stand point, but I had a lot of breaks in my sets. When I set the PR I was only broken a couple times, but, I wasted a ton more energy doing tuck jumps to assure the rope would go under. Now I am almost to the point where I can do them well without flailing all over the place. The next "Annie" will be best!

10-30-09

Row 5k

20:30 (PR)
Avg. Watts: 188

This was good. I definitely feel more comfortable on the rower. It was not an agonizing time like it has been in the past. I know I can go faster but I did a good job at maintaining a relatively good pace throughout.

10-31-09

AM: 150 push ups where any time you rest you sprint 50m.

10:05
15 runs= 750m

PM: OH Squats
1x8 65 lb
1x8 85 lb
1x8 95 lb
1x2 135 lb

***Before we started our met-con some dork came down and told everyone that the gym was closing in 10 minutes. We improvised***

3 rounds
5 basterds
7 185lb deadlifts
10 toes to bar

about 6 minutes

***outside***

3 rounds
10 strict tree branch (6 inch diameter) pull ups
15 jumps over 16" tall x 16" wide cement hedge
30 sit ups (unanchored)

6:54

This day was awesome. The morning WOD was done outside in the rain. We were absolutely drench and wearing about 3 lbs water during it. Lou beat me by 5 seconds. His approach was go to exhaustion each round. He started with a round of (50) push ups followed by many rounds of (10), (7), (5), (3) and even (1). I decided to break the rounds up and did (15), (15), (10).........(7) and (3). The OH squats were more a comfort WOD. They felt good and strong. The first met-con was tough! We were racing against time! Since the gym was closing it forced us to go fast and not stop, our grips were shot after. When we left the gym, we completed the day with another short met-con. I had to do this with my shoes off because I wasn't about to wear my Oly lifting shoes out in the mud and rain. It just added to the rugged factor! Lou is a beast at sit ups and he beat me again by like 20 seconds, twice in one day!

11-2-09

25-50-75 reps of
squats
push ups
pull ups
sit ups

25:49

WOW. This was killer. My push ups have definitely become better. I tried to break the reps up in this one also. The squats were never an issue. The push ups and the pull ups were tough as hell and the sit ups, which I thought would be my strong point, were hard as hell during the round of 50. The first round of 25 were unbroken for everything. The round of 50 were unbroken for squats and divided up into 10's for push ups. Pull ups were (15), (15), (10) and (10). The sit ups were killer. All done with an Ab-mat and my round of 50 had sets of (5) at times. Once I was done the round of 50 I realized that I was only halfway, that was not very uplifting. The squats burned, the push ups wore me out and the pull ups were sloppy as hell! I was having trouble keeping a rhythm in my kip, it was kind of funny actually. I was able to split the sit ups into (15) and (60). I just wouldn't let myself stop. Knowing the end is near went a long way in this WOD.