Thursday & Friday... Oh what a week...

Spiritual Training

Scripture: Romans 8:28 We know that God is always at work for the good of everyone who loves him. (CEV)

Reflection: If the great almighty is working his tail off for us then we should be working just as hard to please him.

Duty:  List 5 things you could do today to glorify God and show him love. Now pick on and make it happen NOW! 

Building the Temple

Thursday
A.M.
45min row hop off every 5 min do 1 strict muscle up + 5 OHS 

P.M.
A. Clean & Jerk x2, 1 set every 45sec for 8 sets @ 70%
B. Snatch(full) @ 70%- 5,4,3,2,1 30sec rest b/w sets
C. Back squat @ 83%2 reps/30sec x8
+
EMOM 18min
1st- 3 muscle ups
2nd- 4 pHSPU tough deficit

Results
A. 185# done no misses, moving okay
B.  145#, no misses, not moving well at all.  rough sets not smooth
C.  345#, failed at the 6th set.  Gassed, feeling like one of those day you jsut want to get the training with over. 
EMOM, done, no missed. started out with a 12inch deficit but i went down on the last three sets because my shoulder was starting to have a bad pain when i lowered down.  So i dropped the deficit to 8inches. No pain here. 

Friday
A.M.
Row 10min
Run 15min
Row 10min
Easy paces

P.M.
AMRAP 10min @70%
Row 200m
10kbs 52#
5 pull ups
rest 5min
AMRAP 15min @90%
1 Snatch, 165#
2 Bear Complex, 165#
5 Bar facing burpees
40 Double Unders
rest 5 min
AMRAP 10min @70%
Run 200m
10 Toes 2 Bar
10m HS walks

Results
A.M.
wow it was cold out this morning at 7am!!!!

P.M.
AMRAP 10, 4 rounds + 200m row, not bad kept a steady pace without getting out of breath
AMRAP 15, 8 rounds + 1 snatch, man the hardest part was making myself stay steady on the burpees.  did DU unbroken. tried to stay on the bar and not just stare at it.  Shoulders felt really good onthe presses! 
AMRAP 10, 5 rounds, just kept a steady pace without letting up.  First two rounds felt short on the my hand stand walks but i went unbroken the rest.  felt really good on the AMRAP.  i think all the shoulder mobility im doing is helping! 

Tis the season! Stepping up my game this year!

Monday, Tuesday & Wednesday...

I'm going to start off by saying sorry for the delay in posts.  The internet at home is acting up and my comp is having a hard time staying connected.  Anyway, the good news is the internet at the fire house is awesome so here I can get started.

Spiritual Strength

Scripture: James 4:14 What do you know about tomorrow? How can you be so sure about your life? It is nothing more than mist that appears for only a little while before it disappears. (CEV)

            1 Peter 1:24-25 All people are like grass, all their glory is like the flowers of the field; the grass withers and the flowers fall, but the word of the Lord endures forever  

Reflection: It's been said over and over, that you don't know what is going to happen tomorrow.  With that been said, what are you doing right now to make a difference in your life.  If you died today, how would people remember you?  

Duty:  If you're reading this; then this is a good start in the right direction.  Do something today to bless someone else.  Be remembered as a person who was Godly.

Building the Temple

Monday

A.M.

8000m ROW

P.M.

A.  Snatch 1.1. x5 

B.  Clean & Jerk 1.1. x3

C.  Tall Jerk 3x5

D.  Snatch Grip Push Press + Over head squat x4

E.  Front Squat build to a heavy 3(not 3RM)

+

3rounds

2min Double Unders

1min bear crawl

2min Turkish get ups 65# DB

1min Wall Climbs

Results

A.M.

Kept a 2:02/500m pace.  finished just over 30min. Couldn't feel my butt after this one. 

P.M.

A.  135#, 155, 165, 175 missed second rep, 165# feeling slow today. 

B.  185, 205, 205 having a really hard time getting fast under the bar on the jerk

C.  85, 85, 85 

D. 185, 205, 215, 225 fail

E.  225, 255, 275, 285, 295, 305

The metcon was rough.  I didnt keep any kinda score.  But it definitely smoked my shoulders.   Today, overall was pretty bad.  It felt like I couldn't get anything to work together.  Just a hard day in the gym.  oh well it's over with and time to put it behind me and get ready for tomorrow.  

Tuesday
A.M.
2 min row
20m bear crawl
10m hand stand walk
15 situps
1 min run
x 7 sets easy pace
P.M.
4 sets @ 90%
5 Touch N Go snatches 155#
7 Burpees
10 Cal row
+
8 min AMRAP @ 80%
200m Run
10 Pistols
10 Kb Swings 55#
10 Kipping HSPU

rest 5 minutes
8 min AMRAP @ 80%
30 Double Unders
10 Pull Ups
10 Wall Balls 20#
5 Cal Row

Results
A.M.
Got 4 rounds in then my little girl needed her daddy.
P.M.
1st set - .52 sec
2nd set - .47 sec
3rd set - .52 sec
4th set - .51 sec

(1st set .52 seconds)

(4th set .51 seconds) little nauseated

First AMRAP got 3 rounds + 200m run

Second AMRAP got 4 rounds

The first amrap the run was the hardest part. And the second amrap my arms burn the whole time.  Even though today was a lot of work, i had a pretty good time training.  Much much better than yesterday. 

Wednesday
REST DAY!!! 

Friday, Saturday, and Sunday...

Spiritual Training

Scripture: 2 Corinthians 9:15 Thank God for His gift that is too wonderful for words!
John 3:16 God loved the people of this world so much that He gave his only Son, so that everyone who has faith in him will have eternal life and never really die. (CEV)
Reflection: Wow, what a gift.  What does this mean to you? Are you thinking about gift giving because it the holiday session?  Or are you thinking about thanking God for giving you eternal life?

Duty:  What are the worries of the holidays? Gifts, family, or putting God first?

Physical Training

Friday
A.M.
Row 45 mins @ 2:05/500m pace , every 5min hope off and do 2 turkishgetups + 10m handstand walks 
P.M
A.  Clean + 2 jerks @ 80% 1rm every 45 sec for 8 sets
B.  Snatch touch and go triple 5x3
C.  back squat 2 reps every 30 sec for 8 sets @ 80 max

Results
AM - Wow this was a long time of work. but i liked it.
P.M. -
A.  205#, still struggling on the jerks.  its just not a smooth as everythign else.  I'm fighting to keep the lockout position.
B.  135, 155, 165, 175, 185 PR!
C.  335#, ooh this got heavy quick. but DONE!

Saturday
Had training lined up but I had to work overtime at the Alabama football game.  Gotta make that $$$$$

Sunday
A.M.
Row 1000m warmup and mobility
Breakfast then
Power clean + Hang Clean(full) + Jerk find a heavy set. 

Results
Got up to 235# then i had to drop the bar between cleans because i cant hand onto the bar do to mobility issues. got up to 255#. then I felt really good on the hang cleans so i went to see how far i could go on weight.  Got 285# pretty happy. I'm pretty sure i can do 295# but i def ran outta gas on by then. 

Great day to live

Spiritual Training

Scripture: John 14:6 “I am the way, the truth, and the life!” Jesus answered. “Without me, no one can go to the Father. (CEV)

Reflection:  If you follow him, trust in him, and live for him; then you will be truly blessed. 

Duty:  I want you to check out a website that I found.  faithhit.com  the videos on there just make you feel good and know there are people out there that want to love just like you. 

Physical Training

Rest Day....
3000m row this morning with around an hour of mobility.

Tuesday & Wednesday...

Spiritual Training 

Scripture : 1 Corinthians 6:19 & 1 Corinthians 10:31

Reflection : The first passage is one that I look at daily.  I work as hard as I do to make my self fit to hold the Holy Spirit.  I love this scripture so much I have it written down everything.  It's on all my training shoes.  The second passage is one that pops up in my mind daily as well.  Just about every other hour I'm thinking about if what I'm doing is glorifying God.  Sometimes it is and then I can catch my self not doing things to honor Him.  The scripture keeps my daily life in check. 

Duty :  Find a scripture that helps keep you "in check" everyday.  Something that when you read it can settle any anxiety or worries.  It should push you to love others and show them how Godly you are. 

Physical Training

Here is yesterdays and todays sessions...

Tuesday 
A.M.
1000m row easy pace
2000m row @ 90%
walk around 60 sec
2000m row @ 90%
1000m row easy pace

P.M.
A. Snatch 1.1.1. x 5 sets
B. Clean & Jerk 1.1.1. x3 sets
C. Tall Jerk 3 x 5
D. Snatch Push Press 3 x 3
E. Front Squat tough 3 (not 3 rep max)
+
5rounds
60 sec turkish get up 35#kb
30sec L-sit
3 wall climbs
+* Class WOD
4 rounds
400m run
4 Muscle Ups
40 Double Unders

My results
A. 135#, 155, 165#. 175#, 175# -moving well. Was catching a few at the 175# forward and casing a bit.
B. 225#, 225#, 225#- Got a bit spicy on the jerk but I got it
C. 45#, 65, 65#- practice on being fast
E. 275, 295, 295- felt really heavy today. 
thought my abs were going to explode on the L-sits!
I was talked in to the class WOD and it was alot of fun.  my time 10:16

Today(Wednesday)
I didn't get the AM training in.  
P.M. 
EMOM 12 mintues
1st min - 5 push press 165#
2nd min - 5 muscle ups
3rd min - 5 Box Jumps 30"
+
AMRAP 5 min @ 70%
Run 200m 
10 sit ups
5 hand release push ups
rest 4 min
AMRAP 6 min @ 80%
7 pull ups
10 KB swing 53#
30 Double Unders
rest 5 min
AMRAP 7 min @ 90%
5 HSPU 4" deficit
5 power cleans 185#
5 Bar Muscle ups
*I added in some heavy back squats so i could use my new lifting shoes.  Worked up to a heavy single.
My Results
EMOM done moving well felt fine
1 AMRAP - 4 rounds 
2nd AMRAP - 5 rounds + 5 reps 
3rd AMRAP - 4 rounds + 9 reps - broke the pwr cleans to singles my grip was shot.
* 395# oly's are going to take a little getting used to.   

Here's my post for yesterday and today

Spiritual Training

Scripture:  2 Peter 3:9 The Lord isn’t slow about keeping his promises, as some people think he is. In fact, God is patient, because he wants everyone to turn from sin and no one to be lost. (CEV)

Reflection:  I know many people who think if there is a God then he will answer this prayer right now.  I'm gonna tell you that it doesn't work that way.  I also like to think of it this way;  He may not answer that pray the way you want it, but He will give you the opportunity to grow His relationship with you.  To do this you have to have complete and total faith. 

Duty:  Write down the last thing you prayed and asked God for.  Then list under it, 5 ways you can achieve this prayer.  Last pray and thank God for giving you this opportunity and tell Him just how much you love Him.  Watch Him bless you.

Physical Training

10 min AMRAP @80%
10 Thrusters 75#
5 Burpees
rest 5 minutes
10min AMRAP @80%
30 Double Unders
7 Pull Ups
7 Over Head Squats 95#
rest 5 minutes
10 Min AMRAP
400m run
10 Toes 2 Bar
10 Wall Balls 20#
rest 5 mintues
10 Min AMRAP
500m row
10 KBs 70#
10 GHD Sit Ups

My Results
1st amrap - 9 rounds + 10 reps
2nd - 8 rounds + 37 reps
3rd - 3 rounds + 400m 
4th - 3 rounds
today was rough.  I didnt sleep well the night before so i tried to sleep in and missed the AM workout of row and running.  then I did this training around 11am and I could tell after the first AMRAP it was going to be a battle.  I didn't feel like I was giving it a consistent effort the whole time.  But I got it done and grind it out. 

Finally a warmer day!

Spiritual Training

Scripture:  Psalm 103:2 Praise the Lord, my soul, and do not forget how kind he is. (GNT)

Reflection:  It's very hard to remember how much He loves you when things are just not looking great in you life.  Everything he has planned for you, and you need to remember that you can't always know how the things are going to turn out.

Duty:  Take the next few minutes and think about how much God loves you.  Remember if you keep close to Him, He will bless you over and over again. 

Physical Training

A.M.
4000m Row easy pace
400m walk with light weight dragging behind

P.M.
A.  Every 45 sec 1 x clean and 2 x jerks @ 75% x 8 sets
B.  Snatch 5 x 4 TnG use a heavy weight but stay fast
C.  Every 30 sec, Back Squat x 2 @ 75% x 8
+
EMOM 16 minutes
1st min- 4 strict chest to bar pull ups
2nd min- 4 pHSPU, make it a difficult height

My Results
A.M. 
Got in the row and went on the walk with my daughter in hand and my dog in the other.  It was a great morning of training.

P.M.
A. 195#, felt good no problems on the jerks. GETTING BETTER! 
B. 135# for the first set then bump to 145#.  didnt want to attempt higher, i was feeling fast here but I still wanted to make sure eveything was moving perfectly.  
C. 315#, no problems here.  
EMOM got spicy on the shoulders.  Used a 12" defficet on the pHSPUs.  Pull Ups were no problem. 

Burrrr it's cold outside

Spiritual Training

Scripture: 2 Corinthians 1:3 Praise God, the Father of our Lord Jesus Christ! The Father is a merciful God, who always gives us comfort. (CEV)

Reflection: The last few day having a sick family and knowing people dont feel good this is a strong piece from the book.  Also in time of mass dead and hurting families.  I'm talking about those in the Philippines.  

Duty:  Remember He is there for use in times like this.  Pray for those who went to be with the lord and those families who have lost.  ALso those who are trying to put their lives back together.   

Physical Training

EMOM 12 Min
1st min- 5 Thrusters 145#
2nd min- 4 Muscle Ups
3rd min- 5 Over the bar Burpees
+
AMRAP 6 min @ 70%
200m Run
5 Box Jumps 24" (step downs)
5 Hand Release Push Ups
rest 5 min
AMRAP 6 min @ 80%
7 Chest to bar pull ups
7 Power Snatches 115#
30 Double Unders
rest 5 min
AMRAP 6 min @ 90%
5 Hand Stand Push Ups
10 KB swings 88#
5 Box Jumps 30"

I rested about 20minutes.  Then I did the class WOD for fun with the coaching staff.
For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Shoulder to Overhead 155#
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps 30" (step downs)

My Results
did the Emom just fine.  Shoulders took a while to warm up didnt feel "good" still second round. 
1st 6min, 4 rounds + 200m run
2nd 6min, 4 rounds + 7 Chest 2 bars
3rd 6 min, 4 rounds + 5 HSPU's
-my forearms where cooking after the c2b and snatches.  and the last 6 min was rough on the old lower back.  But it's not a bad pain more like i feel myself getting stronger.  Did everything unbroken in this workout. 

The Class WOD was a lot of fun.  made 8:46.  I broke up the shoulder2 over head reps at 8 to 4 and, then set 7 to 4 and 3. then set 6 to 3 and 3,  did all the rest unbroken.  I'm pretty please with this being the overhead stuff is not my best. After I was done i realized i didnt need to break.  GETTING BETTER EVERY DAY!

A chilly day at the firehouse...

Spiritual Training

Scripture: Romans 12:12 Rejoice in hope, be patient in tribulation, be constant in prayer. (ESV)

Reflection: I've thought many time how people are quick to fix stuff whether its thought threw or not. Instead of praying on it first and allowing God to had His hand on the tribulation.  Praying can be easy for those who are in need. But when's the last time you prayed just to talk to God or thank him for all the blessing in your life.  

Duty:  Take 2 minutes right now and close your eyes and just thank Him.  He's waiting on you. Promise. 

Physical Training

Today was pretty busy around the fire house. This morning got in a 1000m row easy pace and did some mobility work, then another 1000m row.  Got the heart rate up a bit then had to do the fire fighter stuff.  Not to mention the wind was kicking all day long making it pretty flipping cold out. 

My little one on a big girl swing.

Oh what a weekend...

Sorry for not getting to this this weekend.  Saturday was a crazy game day weekend at the fire house. We didn't see much of the station that day (making calls). And Sunday was a Kemmerer house sick day.  Praying for my family including myself to get over this crud.

Spiritual Training

Scripture:  Matthew 11:28 Jesus said, If you are tired from carrying heavy burdens, come to me and I will give you rest. (CEV)

Reflection: This an EVERYDAY kinda scripture reading.  That heavy burden is something that can pop up at any moment.  

Action:  List three burdens you're carrying right now and ask Jesus to carry them for you.  You can even call that close friend and let them know what's on your shoulders. Ask you friend to be with you in prayer on these three things. 

Physical Training

A.M.
5k row easy pace

P.M. 
A. Snatch 1.1.1.1 x5 rest 10sec b/w reps, rest 2min b/w sets
B. Clean and Jerk 1.1.1.1 x3 rest 10sec b/w reps, rest 2min b/w sets
C. Tall Jerk, working on speed under the bar
D. Front Squat work up to heavy 3rep, NOT  3 rep max
+
5 rounds
60 sec turkish get ups 35# kb
30 sec L-sit
3 Wall Climbs

My Results
A.M.
Done good sweet, did mobility after word

P.M.
A. 125, 135, 145, 155, 165- missed the last rep at 165 so i waited 10 more seconds and got it. 
B. 195, 215- missed the last rep, 205# this felt better. My lower back felt really fategued during the first part of this, especially on the jerk part. I switched to a jerk squat on the lat part and that felt better.  I may try this in the future. my lower back felt "tired" or weak when i had my back leg kicked back.
C. 45, 65, 65
D. 295, 305, 315 (video below)
+
got 6 turkish get ups in /round
l-sit was horrible 
wall climbs unbroken 
-holy shoulders batman-

Front Squat 315# x3

Yesterday's Events

Spiritual Training

Scripture: Isaiah 53:6 All of us were like sheep that had wandered off. We had each gone our own way, but the Lord gave him the punishment we deserved. (CEV)

Reflection:  I've been here countless time.  This scripture alone could sum up why I write this blog.  This blog keeps me in the Bible, and keeps me close to Him. 

Duty:  What are you doing EVERYDAY to keep your relation ship strong in the lord?  If you aren't sure or you don't do anything yet.  Find something, I would highly suggest the One Year Bible.  Google it.

Physical Training

A.M.
Row 15minutes easy pace
Run 15minutes easy pace

P.M. 
"Lift Up Luke" WOD
5min AMRAP
4 Power Cleans 155#
24 Double Unders
10 Pull Ups

My Results
A.M.
I had to keep an eye on my daughter this morning while Mama got some good rest. So I got in a 20min Row light pace. Then took Emma and our dog for a walk. Then about 45min of mobility work. 

P.M.
Today was supposed to be longer MAP training season, but I had to take family to the doctor and just ran out of time.  That evening we had our Grand Opening to CrossFit Candor.  During the the festivities we did the charity WOD called Lift Up Luke.  I got 6 rounds and 6 reps, totaling 234 reps.  I'm pretty happy with my score.  My forearms were smoked after this.  Good WOD though.  

Long Day running on 2 hours of sleep.....

Spiritual Training
Scripture: Ezekiel 16:42-17:24

Reflection: I wanted to shorted the scripture read, but I just couldn't.  It's all too powerful.  Our nation is running so parallel with story of the people of Sodom. 

Duty: Read this scripture twice. I had to do this to really soak it all in.  Can you imagine our Lord having this conversation with the folks of our nation? 


Physical Training
A. Clean x1 + Jerk x2, 1set every 45 sec for 8 sets @ 70% 1RM
B. Snatch(full) 5x5 TnG reps, rest 2min
C. Back Squat @ 70% - reps/30sec x8sets

MY RESULTS
There was actually an A.M workout and a tester Metcon after the strength stuff. I only slept a couple hours last night at the fire house.  To say I felt sluggish in pretty spot on.  But I definitely wanted to do something.  So here's what i battled through and came up with.  Tonight is early to bed and back to the grind first thing!
A. 180#, felt slow, but no misses. 
B. 135#, 140#, 145#, 150#, 155# - not the smoothest TnG's Ive ever done. But I'm happy with hitting 155# (video down below)
C. 295#, got this no problem.  Felt the burn on the last couple reps. 

x5 Touch-n-Go Snatch(full) @ 155#

Nov 6, 2013

Spiritual Training
Scripture: Luke 19:10 "For the Son of Man came to seek and save those who are lost."

Reflection: Jesus was born to find you and save you.  How close are you with Christ? Have you led anyone to Christ?

Duty: Call/text/meet up with a friend and talk about relationships with Christ.  Pray with them, bring them closer to Him.

Physical Training
A.M. 
Row 5k easy pace

P.M.
A. Snatch (full) Cluster 5 set 1.1.1.1.1; rest 10 sec b/w reps; rest 2min b/w sets
B. Clean&Jerk Cluster 3 sets 1.1.1.1.1; rest 10sec b/w reps, rest 2min b/w sets
C. Tall Jerk 3x5; rest 90sec
D. Front Squats Work up to a heavy set of 3; not a 3 rep max
+
4 Rnds for time
2 turkish getups/arm, 53kb. (i used a 50# dumbbell)
3 Wall climbs
60 sec FLR(top of pushup plank hold)

MY RESULTS
A.M.
rowed the 5k at a 2:10/500m pace the whole time. Felt great after this was done.  Awesome way to start the day. 
P.M.
A. 115#, 125#, 135#, 145#, 155# "No misses here, I may have started kinda light. But I really wanted to focus on being fast and consistent with every pull and getting under the bar."  
B. 185#, 205#, 205# "Again started light so I could focus on getting fast under the bar on my jerk. My lower back got really tight so i stayed at 205#.  Probably from the deadlifts i did yesterday." Still no misses here.
C. 155#, 165#, 175# "Felt good here.  moved my hand position out on the bar which is different for me. But i found myself moving a little faster. Which i need! Video of the 175# below.
D. 225#, 245#, 275#, 295# "I stopped here because i felt my elbows drop a little on the last rep and I wanted the lifts to look perfect." video of 295# below. 

Tall Jerk x5 @175#

Front Sqaut x3 @295#

Nov 5, 2013

Spiritual Training
Scripture:  John 3:7 Do not be surprised because I tell you that you must all be born again. (GNT)

Reflection:  When you're forgiven and accepted Christ as your savior, you will be reborn again. 

Duty:  Spend 10 min in prayer and have a conversation with God. (about anything)


Physical Training
A.M. 
2min Row
2min Air Dyne
2min Run
x 6 @ easy pace

P.M.
12 min EMOM
1st min- 5 thrusters @ 135#
2nd min- 4 muscle ups
3rd min- 40 Double underes
+
AMRAP 6 min @ 70%
Row 200m
7 Burpee Pull Ups (bar is 1ft above hands)
10 Box Jumps, 20"
rest 5 min
AMRAP 6 min @ 80%
10 Pull Ups
10 GHD- sit ups
10 OHS, 65#
rest 5 min
AMRAP 6 min @ 90%
10 Wall balls 20#
5 Deadlifts, 275#
10 HSPU's

MY RESULTS- I wasn't able to get to the gym to do the AM training.  Sick family had to stay home and take care of them. When everyone went down for a nap I was able to get to the gym for my PM training. 
The EMOM was a good warm up.  Wasn't taxing, but got the heart rate up.
1st AMRAP 6, got 3 rounds in.  Averaged 28s/m on rower and the burpee pull ups slowed you down a bit. 
2nd amrap 6, got 6 rounds in.  Legs were burning with the OHS, and the last two rounds of GHD's where pretty spicy. 
3rd AMRAP 6, got 4 rounds and 20 reps.  My posterior chain was smoked after round 2.  Made it tough for the wall balls.  Arms weren't too tired for HSPu, i pretty much felt everything in the lower back.  Deadlifts unbroken. 
*Tomorrow I'm going to do Monday's training to make up for it.  Yesterday in the morning I did 14 sets of 30sec Double Underes, 30 sec rest, 30 set Row, 30 sec rest x 14 sets. averages 1:32/500m and 37 DU. That after noon I did Fran, with the class.  score 2:06