Mostly Conditioning

I won't lie I was a tad worried about this workout, even though my back feels back to normal I can't simply jump back into what I was doing before.  Today was a workout with Eric and Seteena, ya not so easy.

Complex (8 reps each of deadlift, hang power clean, thruster, back squat, bent over row)
95
95
135 (did 5's for this one)

Box Jumps at 37 inches
5 reps at just bodyweight
5 reps holding 10s
5 reps holding 15s

Overhead Squat - 3x5 at 65

Prowler (1 set equals 2 trips across gym)
90 1 set
180 1 set
270 1 set
270 1 set

I dislike complexes for a reason, they suck, Eric made this one up.  The sets at 95 were tough but smooth, because 135 was my last set I wanted to try the heavier weight but only did 5 reps of each movement and it still killed me.  The box jumps were for fun, the overhead squats were to kill time till the others wanted to do the prowler.  The last two sets of the prowler were death, they started with a run but turned into a walk that was agonizing to finish.  Best of all, back held up great, legs barely did (in a good way), great workout!!

Full Body

Nadia Shatila

Good workout in store today.

Power Snatches (touch and go)
95x5
105x5
115x5
125x4
135x3

Alternate Sets
LB Back Squats
225x6
225x6
245x6
Bench Press
175x6
185x6
185x6

Alternate Sets
Thrusters - 3x6.......115
Weighted Pullups
25x6
35x6
35x6

This felt like a good workout today.  Last time I did tng snatches for 5 sets of 5 I got 3 reps at 125, and 2 reps at 135, today went better and despite some pressouts I did feel stronger on them.  The second set of the LB back squats were easier than the first, guess I was still warming up, so I added 20 pounds and also think I was going a bit deeper on them this time.  The thrusters got hard I was trying to keep them continuous and succeeded.  Overall really good workout.

Fran

I wasn't planning on working out today, but got inspired after watching the crossfit regionals live.  So decided to tackle what some call the hardest mental crossfit workout there is, fran.  There isn't much special about the workout, but the light weights make it a sprint style workout, but 90 total reps performed at a sprint pace can do some damage, I had been putting off doing the workout for a bit, so even with my cough, I gave it a shot.

'Fran'
21-15-9 reps for time
Thrusters - 95
Kipping Pullups
Time: 6:50

Although I have completed workouts way heavier than this and way longer than this, I don't recall the last time I felt so much pain upon the finishing of this workout.  I have a video of the entire thing, and the pain I felt is somewhat evident.  After the last pullup I was down, but got up, gave my usual thumbs up to the camera and shut it off, what it doesn't show is me going and lying down for what 5 to 10 minutes afterwards while the room spun.  The room started spinning for the entire last round, I just did my best to ignore it.  I don't even know why it hurt so bad, but my legs built up with lactic acid quick, and my grip was losing power, but my heart was beating out of my chest.  I had a coughing fit the entire car ride home.  It was a pure mental attack, knowing what some people can get on this I wanted to leave nothing left, and I did that I feel, it left me done, just under 7 minutes of work and I was simply done....what the shit is that?  I doubt I'll be sore anywhere, and this is the first time I called it quits after such a short workout, but wow, what a fitness test.

http://www.youtube.com/watch?v=s0IoHYObKg4&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Full Body

Thrusters
95x5
115x5
135x5
155x5
175x4

Deadlifts (resetting)
225x5
275x5
295x5
315x5
335x5

Ab Roller - 3x8

I haven't gone heavy on thrusters in a while, or really done thrusters all that much in a long while.  I am very pleased with how they went, the sets up to 155 were all continuous, meaning as the bar dropped down I went right back into the front squat.  The last set at 175, none of the reps were like that, and the weight was just too heavy on the front squat portion to generate enough speed to drive the weight overhead for the last rep.  Resetting on deadlifts isn't easy, makes them a lot harder for that matter, I did not use straps overall it was tough for both my legs and back and grip.  Ab rollouts hurt, it seemed like I was still sore from the last time I them, over a week ago, they were tough.

Full Body

6:30 workout start this morning, damn that's early but it tured out to be a great workout.  Also went heavy on front squats for the 4th time in a month, which is 3 more times than I normally would.  I won't max out each time I'll just try and keep going heavy.

Front Squat
95x10
115x8
135x5
155x3
185x3
205x3
225x3
235x3
245x4

Squat Clean into Thruster - 3, 3, 3, 3, 3........135, 145, 155, 165, 175(2)

Broad Jumps, 6 trips across the gym, about 8 jumps per trip

I wasn't sure how it was going to go today on the front squats, all reps were full rom from the start but 235 felt pretty heavy.  My pr on front squats is 250, but that's just breaking parallel and with a cross armed grip, I am very happy I was able to get 245 for full rom for 3 reps, Jason was standing close just in case.  The squat cleans into a thruster were tough, much tougher than the squat clean and jerks I did last Thursday, that's because you have to go right into the thruster out of the squat, so you have less momentum as the weight goes up the squats get slower.  On the last set at 175 I was too slow coming out of the squat (my legs didn't have enough left) so getting 175 overhead wasn't going to happen as I didn't have enough drive.  Last time I did tha exercise I stopped at 145 so am very happy with how they went today.  The broad jumps were last minute, I reset everytime and jumped as far as possible, didn't time myself but damn that wasn't easy my lungs were lit up.  Afterwards my shins, entire core and glutes mainly were hurting, great early morning workout.

Full Body

I forgot what I had to say about this pic......

I didn't expect much out of me today, the last time I performed Angie I was left a sore mess, while today I was sore, it's not nearly as bad as last time.  Still I knew I wasn't going to be able to go as heavy as I normally could, also shorter workout today due to time constraints.

Box Front Squats - 165x7, 185x6, 6, 6, 6

Thrusters - 4xmax reps at 135.......5, 5, 4, 4

Back Squats - 4x10........155

That's it, I never mind when I am limited in workout times I always feel great after I am done.  My lats and abs and chest and hips/inner thigh, as well as my glutes from before are all sore today, so I needed some time to warm up.  The box front squats were tough, I could actually feel my lats fatiguing on them (they help to stabalize the load), but 185 was getting heavy by the end.  The thrusters are actually the only exercise I felt weaker on, my arms didn't have the same drive in them, squatting portion was hamstring to calf though.  The back squats were also hamstring to calf, felt good, hopefully not too sore tomorrow.

Full Body

Less time today due to busy day, but time for a good workout.

Rack Bench Press - 3, 3, 3, 3, 3............205, 225, 245, 265, 275

6 Rounds for time
3 Thrusters - 135
6 Back Squats - 135
Time: 10:45

Superset
Squat Cleans - 3xmax reps at 135.......7, 5, 5
Chinups - 3xmax reps.......7, 6, 5

About fucking time.....275 on the rack bench press has been eluding me or a bit, but today I finally got 3 reps, the last rep was slow and for a second I thought I was going to fail, but I got past the sticking point and locked it out, felt real nice.  The second part was tough, both exercises were hamstring to calf, but 135 thrusters got real heavy real fast.  Nothing was broken, but the 3 thrusters were harder than the 6 back squats, got my arms and legs and lungs pretty well.  Despite the gym being air conditioned, the seering heat outside was stil felt inside, so I was sweating quickly already.  The last part seemed to hit my lungs, legs, and back all pretty well, but my forearms were struggling I could barely hold onto the bar for the last part.  Despite shorter time this felt like a great workout.

Full Body

Another good workout, I am never sore after Jason's class just very stiff, so today I felt like an old man but felt great once I got going.

Decline Bench Press - 3, 3, 3, 3, 3, 3........185, 205, 215, 225, 225, 225

Box Back Squats - 10, 10, 10, 10, 10.......135, 155, 175, 185, 195

Cable Row - 8, 8, 8, 8........130, 140, 150, 160(7)

Squat Clean into Thruster - 3, 3, 3, 3........95, 115, 135, 145

Pushupsx75

I started feeling better as the workout went on, the decline bench press was different as the one bench I'd normally use for this was pitched, so I had to use a decline situp thing for this.  It felt different, and 225 felt heavier than it normally would, but still went not too bad.  First time doing box back squats, sets of 10 really do suck when you start to get heavy, I was going to stop at 185 but figured it was my last set so why not, 195 was getting hard for 10 but able to complete, not sure if I like this over front squats at this style.  Cable rows was to balance out the pushing I had done, I could have gotten 8 reps on the last set but would have had to cheat.  The 4th exercise was one I had never done before, a squat clean (note, not from the hang) is pretty self explanatory but this time as you stand up out of the squat hole you go right into a thruster.  The bar moved fast, and surprisingly it was the squat clean that was limitting me, not the getting the bar overhead, I do like that exercise though.  Good workout!

Full Body

New day, mostly heavy today.

Romanian Deadlift/Bent Over Row - 3x6.......135

Box Front Squats - 5, 5, 5, 5, 5, 5..........135, 155, 175, 185, 195, 205

Thruster - 3, 3, 3, 3, 3.......95, 115, 135, 155, 165

Kettlebell Swings - 3xmax reps at 24 kg........25, 21, 18

Good workout, the first hybrid exercise I hadn't done in a while but it actually worked the hamstrings and back pretty well I didn't mind it.  The box front squats felt really good, I decided to do 6 sets to see if I could in fact do 205 for 5 reps, it was heavy but went well, going from a dead stop each time certainly makes it tough.  That's the first time I have ever gone for a heavy weight on the thrusters, also the first time my hip has allowed my to go that low with a weight over 45 pounds.  Each rep was below parallel, and 165 was certainly heavy for a triple but I was happy I was able to do that.  One thing I like about this style of training is I can do exercises like that for heavy weights, thrusters don't really fit in on any other day on my old training program.  The last part was more to get my heart rate up a bit, my grip was the limitting factor there.