A Cold and Beautiful Tuesday

Growing Closer to Him

Scripture:  He has made everything beautiful in its time.  Ecclesiastes 3:11

Reflection:  Time is something we all need more of.  I read this and think about how we grow day to day, and with His blessing, He makes us beautiful.

Duty:  I know most of us are pressed for time.  But take the next two minutes or so and thank God for giving you the strength to get your things done day in and day out.  Ask Him to keep growing in you.  Amen.

Brothers in Christ, CrossFit and the Fire Dept. 

love these guys...

Building the Temple

A.M.

Row

30sec @90%

30sec @50%

x30

P.M.

AMRAP 10min

5 Muscle Ups

10 Over Head Squat 135#

15 Burpees

rest 5 min

AMRAP 10min

400m row

10 Chest 2 bar pull ups

15 wall balls 20#

rest 5min 

AMRAP 10min

50 Double Unders

10 Snatches 75#

RESULTS

A.M.

Holy Ouch... long time on the rower.  I kept pace till around the 12th round and fell off by a few seconds.  But by the last 8 rounds I was holding strong at the pace i started. Couldn't feel my booty when this was done.

P.M.

1st - 3rounds+18reps the overhead was the hardest part after the muscle ups.  I did do all reps unbroken. 

2nd - 3rounds+200m's on the rower.  had a few no reps on the wall balls missed target. All reps unbroken. 

3rd - 6 rounds + 51 reps.  all reps unbroken.  shoulders had a good burn on this one.  

Not all Mondays are bad

Growing Closer to Him

Scripture: Psalm 118:24 This is the day that the Lord has made. Let us rejoice and be glad in it. 

Reflection:  What a powerful verse for those of use who are having a case of the "Mondays".  I'm so thankful to be on this earth just one more day. Everyday, whether bad or good, is a day to love someone.  To let someone love you.  

One of the reasons I'm thankful for today

Duty:  It's the beginning of the week and the beginning of the new year is around the corner.  Lets pray right now to the Lord and thank him for this opportunity to be here on the earth.

Building the Temple

Since I'm at the firehouse today I didn't want to risk trying to get in two sessions today.  So I just did the evening training this morning.  The start of the training wasn't going as expected.  I wasn't getting into the positions of my oly lifts as smooth and fast as I'd wanted, thus causing me not to hit the numbers i projected.  Anyway, worked through it and hit a pr in my front squat and stayed below the 2:30mark on the metcon.  So all in all not a horrible day.  

A.  Snatch reps 3,2,1,3,2,1 increasing heavier on the second string rest 2min b//w
B.  Snatch Balance 3x3 rest 90sec
C.  Build to a heavy triple Clean dropping from top
D.  Front squat 3x1heavy
+
For Time :15, 12, 9
Clean 115#
Burpees

RESULTS
A. 155#, 175#, 185# felt like I was moving okay.  not fast but fast enough for these weights (if that makes sense) then 175#, 195# miss second rep, 205# missed then I did it again and got it. 
B.  155#, 175#, 175# dropped third rep.  mental breakdown(brain fart) and dropped it. def did not feel fast on this.
C.  255#x2, 265#x3, 275X2 tore my thumb pretty good. stopped here.  nasty tare(didn't have my thumbs taped) wont make that mistake again. 
D.  305#, 325#, 340# felt really easy so had to go for one more, 355# PR. video on FB.
METCON:
2:25, got a good forearm pump on this.  really wish i had tape on my thumbs and not a huge skin tare. I had to hold the bar "standard" no hookgrip, which in turn blasted my forearms.  Also on the last 3 reps of the cleans the bar almost came out of my hands.  

5.5 hours of sleep between 4 day at the fire house.... yawwwn

Growing Closer to Him

Scripture:  Psalms 91:11 "God will command his angels to protect you wherever you go." 

Reflection:  As a firefighter I've heard people call firemen and policemen "their guardian angle."  I believe this to have some truth behind it.  God has given these men and women of service the blessings to serve and protect their community.  Without God's blessing to act fast and make the right call it could mean the difference between life or death. 

Duty:  Most people call them talents.  But some would say they are blessed. Please thank a firefighter, policemen, paramedic today.  I know it will brighten their week.

Couple of firemen taking care of my daughter

Building the Temple

This whole holiday week has been rough on the body.  Worked a 48hour double on Monday and Tuesday maybe 4 hours of sleep.  The last two shifts maybe 2 more hours of sleep.  I planned on getting my training caught up by Saturday but that didn't happen.  I did Fridays training Saturday morning even after only a few hours of sleep.  My body and mind feel terrible.  Anyway, I plan on taking this Sunday to recover and getting praying this coming week isn't like the last one.  

A.  Front Squat tempo 30x1, 3x4
B.  OTM 6min - Clean and Jerk @55% x3
C. OTM 6min - Snatch (full) @55% x3
D.  EMOM 21min
1st - Snatch(full) 165# + 2/leg OH lunges 165#
2nd - 5 Muscle Ups
3rd - 6 Box Jumps 36"

RESULTS
A. 255#, 275#, 295# def not feeling my strongest today but getting work in.
B & C Done, moving well.  Feeling pretty smooth.
D.  Done, no misses.  The OH lunges were something to get used to.  I could handle it in the snatch grip just fine.  Still not there yet on the Over head close grip like the Games athletes did this year.  Still Working on that mobility!!!! I'll get there if it kills me.... or my arms fall off.

Friday at the Fire House

Growing Closer to Him

Scripture: I press toward the goal for the prize of the upward call of God in Christ Jesus. Philippians 3:14 

Reflection: What's our goal in life? To get to heaven? To become closer to God?  My goal every day is to bless other people.  I believe that by blessing others God will bless you.  And by blessing other you are bringing a little Godliness into their lives. 

Duty: Think about what the prize is for you.  What are you doing in your life to make it there.  Please bless one stranger today.  

Building the Temple

A.M.
Row 5min easy pace
Mobility 3 min
x5
P.M.
A. Behind the neck Jerk find 1 RM
B. For time 20 Shoulder 2 Overhead, every time you put the bar down 7 toes 2 bar
+ EMOM 12 min
1st min - 4 snatches(full) 135#
2nd min - 40 Double Unders
+ EMOM 12 min
1st min - 3 Burpee Muscle Ups
2nd min - 4 burpee over the box

RESULTS
A.M.
Done, feeling pretty good from yesterday.  Some pretty good hand tares that dotn feel so good pulling on the rower. but thats CrossFit.
P.M.
A. Couldnt get this one done at the fire house. Dont have the rack or jerk blocks.
B. 9:03, this didn't go as planned.  I was going to shoot for 4 sets of five.  But after the first 5 reps, my reps went as followed... 3, 3, 3, 2, 2, 3.  have 5 no reps.  Not happy with my performance at all. 
C. After the first two rounds the bar felt very light. all DU unbroken.
second emom, the MU were tough because of the transition b/w burpees to the rings. Once I slowed myself down it went a lot better.  no misses. 

busy holiday week...

Growing Closer to Him

Scripture: A friend loves at all times, and a brother is born for a time of adversity. (Proverbs 17:17)

Reflection:  As a fire fighter this scripture is everything we stand for.  Firefighters are in a brotherhood, because we risk our lives everyday together.  

Duty:  Show everyone love, especially a stranger. Become the brother and help those in need ESPECIALLY a stranger. 

Building the Temple

Monday

A.M.
A. Power Snatch build to heavy single.
B. Squat Snatch - 3 Touch n go - 4 set build to 3rm
got stopped here
P.M.
C. Clean Build to heavy triple
D. Front Squat - 3x2 all heavy 

RESULTS
A. 155#, 175#, 185#, 195#, 205# fail - didn't feel very strong on my third pulls.  195# was not smooth. 
B. 155#, 175#, 180#, 185#, 190#PR, went for 200 because I was feeling good.  Missed the third snatch on 200# bummer. video below
C. 225, 255, 265, 275 miss third clean.  
D. 315#, 330#, 340# fail second squat. got on my toes on the way up and couldn't recover. 

Snatch(full) TnG Triple PR 190#

Tuesday no training.  Only got 2 hours of sleep the night before at the fire house. 

Wednesday (Christmas Day!!!!) no training again. Only Slept 1.5 hours the night before working a the fire house.  Pulling a 48 hour shift as a firefighter and only getting 3.5 hours of sleep in two days is extremely hard on your body.  

Thursday

A.M.

Light row with some mobility after.  

P.M.

12 days of Christmas WOD

For time

300m 

2 Snatches 155#

3 Thrusters 155#

4 Muscle Ups

5 Burpees

6 Toes to Bar

7 Chest to Bar Pull Ups

8 KB swings 88#

9 Box Jumps 30"

10 Hand stand Push Ups

11 Grounds to Over head 155#

12 Man Makers 55# DB

perform the movements like the song. 

RESULTS

A.M.

I wanted to row longer but I did this at home and had to stop to entertain my daughter. 

P.M. 

55:48, wow what a long workout.  I'm not sure where all i could have made time up at.  Shorter breaks all the way around i guess.  Because it was so long just a second here and a second there would have added up. 

Thursday, Friday(rest), and Saturday @ the fire housei

Growing Closer to Him

Scripture: Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.  (Romans 12:2)

Reflection:  Everyday is a test of the right decisions you need to make to glorify God and obey him.

Duty:  Pay more attention of what you are putting into your life.  What influences are around you?  What kind of music is playing in your car, and what kinda of shows are playing on your TV?  Filter more in your life so that you may be more Godly.

Building the Temple

Thursday(didnt get any training done on Wednesday)
A.M.
Row 5min
3min mobility
x5
P.M.
A.  Behind the neck Split jerk 4 x 1.1.
B.  12 min EMOM
1st min - 5 Touch n go snatch 115#
2nd min - 30 sec double unders
C.  AMRAP 8 min @80%
200 m ROW
10 m hand stand walk
10 DB sntach 75#
rest 5 min
AMRAP 8 min @80%
20m OH walking lunges 95#
4 bar MU
20 box jumps 20"

RESULTs
A. 185#, 205#, 225#, 245# mis second rep.
B. Done no misses.  moving fast
C.  1st, 3 rounds - this amrap didnt feel so bad.  used a 75#, didnt have a 70#
2nd,  3 rounds - Walking lunges got spicy.  I didn't feel like the weight was hard just my arms started to fatigued to lock out.

Friday took off. Family flew into town from Alaska.

Saturday @ the fire house.  Didn't have time for any A.M. rowing.  Since we only have one barbell; Drew and I trained on the same movements.
A. Front Squat 3 sec tempo 3x5reps
B. Snatch 5x 1.1.
C.  Clean and Jerk 5x 1.1.
D. Didn't have time for anything else.  Started making calls.

RESULTS
A. 275#, 295#, 305# only got 4 reps. Didn't want to try the fifth because we used steel plates and I wasnt' 100% on making the rep.
B.  155#, 165#, 175#, 185#, 195# missed second rep
C.  185#, 195#, 205#, 215# that all i got when we started making fire calls.

Tuesday and today the rest day

Growing Closer to Him

Scripture: “A virgin will become pregnant and have a son, and he will be called Immanuel” (which means, “God is with us”).  Matthew 1:23 GNT

Reflection: You are never alone. God is always by your side.  

Duty:  Immanuel is such a beautiful name.  Not many people know its meaning.  Please share this verse with a friend or friends, and tell them what it's all about.  

Building the Temple

A.M.
Row 30 sec 90%
Row 30 sec 50%
x24
P.M.
AMRAP 15min @80%
100 Double Unders
5 Muscle Ups
10 Over Head Squats 95#
rest 5 min
AMRAP 15min @80%
400m Row
10 toes 2 bar
15 wallballs 20#
rest 5 min
AMRAP 15min @80%
400m Row
15 kb swings 55#
10 burpees to 6inch touch

RESULTS
A.M.
Oh what a good burn.  
P.M.
1st amrap - 5 rounds+51 double unders, man what a calf pump! did the first two rounds unbroken, then then broke up the double unders 50/50.
2nd amrap - 5 rounds, this one my goal was just to keep moving.  didn't really hurt just work.
3rd amrap - 5 rounds, i felt like i hit that "runner's high" on this and the row was just smooth.  kb swings had a burn in the arms. this AMRAP again just kept moving.  I'm breathing hard but not so hard where I need to stop anywhere.  Not sure if these are great scores relative to high level athletes, but I felt good. 

Starting off the week on a positive

Growing Closer to Him

Scripture: Proverbs 22:9 The generous will themselves be blessed, for they share their food with the poor. (NIV)

Reflection: Giving should be year round, every day.  Not just around the holidays.  

Duty:  If you haven't already; please make someone feel God's love by blessing them with a gift this year.

Building the Temple

A.M.
Row 12 min
5min mobility
Row 12 Min
5min mobility
Row 12 Min
5min mobility
P.M.
A. Hang Snatch+Snatch(full) drop between x5
B. Build to heavy Triple Clean
C. Hang Sntach 3x10 @ 115#
D. Front Squat 3x3 heavy
E. For Time
21, 18, 15, 12, 9, 6, 3
Pull Ups
Box Jumps 30" (step down)

RESULTS

A.M.
Got about half of this done at home. Had to entertain Emma(daughter), but I did do mobility while we played in the living room.
P.M.
A. 155#, 175#, 180#, 185#, 195#- Missed the full snatch @195#. I just didn't stay focused on the pull and got on my toes and caught it forward. video below.
B. 225#, 245#, 265#, 275#, 295# very happy with my lifts. Felt strong and fast.  On the second rep of 295, I had a little trouble getting my elbows around and i caught the bart a little low.  and the third lift I'm pretty mad that I didnt stand up with it.  My right food slips on the platform. video wont load sorry.
C. man shoulder burner.  kinda felt like doing multiple push ups.  video below of set three, which I felt i moved the best in.
D. 315#, 320#, 325# new 3rep PR video wont load.
E. 4:48, I felt I was moving really fast on this even with step down box jumps.  Step down at 30" isnt the easiest thing for the shorter guys like myself.

Hang Snatch+snatch 195# miss

Hang snatch 115#x10

TGIF and Saturday

Growing Closer to Him

Scripture: Luke 1:30-32 Then the angel told Mary, “Don’t be afraid! God is pleased with you, and you will have a son. His name will be Jesus. He will be great and will be called the Son of God Most High. (CEV

Reflection: This is just a beautiful piece of scripture to remind us of why  we are so joyful during this time of year.

 

Duty: Remember that God gave us our savior during these next few day and this is why we are to be so filled with joy.  Gift giving is to bring joy and happiness to others not to be joyful of getting a gift.  

Building the Temple

Friday

A.M.

Row 500m @ 1:43/500m

rest 3 min

x8 rounds

P.M.

A. Front Squat @ 30x1 - 3x6 reps rest 2min

B. 6min EMOM

3 clean & Jerks @ 60%

C. 6Min EMOM 

Snatch touch n go @ 60%

D. 21 min EMOM

1st min - 1 snatch + 3 clean and jerks @ 185#

2nd min - 4 muscle ups

3rd min - 5 box jumps, 36"

RESULTS
A.M.

The row felt really good.  Had a big forearm pump by the end.  Last three rows where the hardest but still was felt very do able.

P.M.

A. 225, 245, 265, 285, 295, 305

B.  165# moving well.  first time I tried moving the bar without a pause between the clean into the jerk. Felt good.  Video below.

C. I didn't do this because i wrote down todays training wrong on the bored. So it was left out.

D. I was a little worried about this weight at first being my max snatch is 210#.  Anyways I went after it and nailed every lift.  The last three rounds the snatch wasn't to prettiest but never missed.  video of round 5 below.

3rd minute c&j 165#

5th round of EMOM 21min

SATURDAY

For Time

15 Power Clean and Jerk 135#

30 chest to bar pull ups

15 Thrusters 135#

20 Burpee over the bar

15 Over Head Squats

10 Muscle ups

RESULTS

8:06, not very happy with the time.  My goal was to do singles on the c&j, break up c2b 15 and 15.  fell short on this.  got 15, then 4, 4, 3, 4.  Arms were smoked.  thrusters were 8, 5, 2.  unborken OHS.  MU's 5, 3, 2.  I didn't get any P.M. working becuase I was called into work at the fire house and we stayed busy. 

Tuesday, Wednesday and today the REST day!

Growing Closer to Him

Scripture: Proverbs 12:22 The Lord hates liars, but is pleased with those who keep their word. (GNT)

Reflection: No body wants to be lied to.  There is no reason why you should tell the truth.  If you feel like you can't be honest with someone, then you probably shouldn't be doing what you're doing anyway.

Duty: Be as transparent as glass.  If someone can see through you, then they can see the real you. 

Building the Temple

Tuesday
A.M.
Row 30 sec @ 90%
Row 30 sec @ 50%
x 10 sets
P.M.
15 min AMRAP @ 80%
50 Double Unders
3 muscle ups
10 KB swings, 70#
10 GHD Sit Ups
rest 5 min
15 min AMRAP @ 80%
8 chest to bar pull ups
12 push press, 115#
10 Box Jumps, 24"
rest 5 min
15min AMRAP @ 80%
50m Bear Crawl
10 air squats
25m Waiter walks, left arm 65# db
10 Sit ups
25m waiter walks, right arm 65# db
150m row

RESULTS
A.M.
Got this done, my butt was definitely numb by the end of this season. Walked a few laps around the gym and then did some hip, leg mobility, and a little foam rolling.
P.M.
1st 15min - 9 rounds, finished the last GHD sit up on the dot of 15min.  the toughest part for me felt like i had to dig in to the GHD's more than anything.  
2nd 15min - 9 rounds, again finished last box jump just before the time went out.  I really had to slow my self down to stay in the 80% range.  I did the first round in under a min.  As the time went on i found the push press to be very taxing on the shoulders.  I did do everything unbroken but think about "wanting" to put it down a couple different times. Also i started to get some pain in my knee when I was bounding on the box jumps so i did step downs for more than half the WOD. 
3rd 15min - 5 rounds, now I'm breathing hard after the bear crawl, and everything from the shoulders down are feeling heavy.  I chose to use 65# dumb bells for the waiters walk. Probably could have used a little more weight, but i found my back at a weird angle trying to keep my arm straight so i didnt go any heavier.  the over angle in my back was a combo of arm/shoulder fatigue and poor mobility. 

Wednesday
A.M.
5min row easy pace
5min mobility
x 4 rounds
P.M.
A.  Behind the neck Split Jerk 4x 1.1.1. rest 2min
B.  12min EMOM
1st min - 4 touch n go snatch @ 60%
2nd min - 5 Burpee over the box jumps, 30"
C.  8 min AMRAP @ 80%
20m Hand Stand Walk
5 pistols /leg
30 Double Unders
5 Box Jumps, 30"
rest 4 min
8min AMRAP @ 80%
20m Over Head Walk, 165#
4 bar Muscle Ups
20m walking lunges
4 burpees

RESULTS
A.M.
Row was good, I like the breaking up of row and mobility.  I felt like three minutes of mobility wasnt enough time so i did 5minutes.  Also did some more t-spine mobility after while I watched mickey mouse clubhouse with my daughter. 
P.M.
A.  205#, 225#, 245# failed lockout on the third rep, 245# again failed last rep. Dropped the weights down to 185# just to feel faster on the lock out.  But just like the 245#, my crappy mobility in the my shoulders and elbows wont let me get into the right position.  I can see my head it way behind my arms. It's getting really frustrating because I've been doing so much mobility.  i videoed the last set of 245# and the set of 185#. Videos are below. 
B.  130# on the snatch, this felt fast and consistent. 
C.  first AMRAP - 4 rounds + 4 box jumps, I fell a couple times on the hand stand walks.  Everything else not a problem.
Second AMRAP - 4 rounds + walking lunges, the OH walk was pretty spicy.  I tweaked something in my upper back doing this one.  Like the waiter walks, my back was put into a weird position because of crappy mobility.  I didn't do the last set of burpees because my back was messed up.  Did some LAX ball, t-spine mobility and it seemed to help some.  I'll be going see the chiropractor tomorrow.

Behind the Neck Split Jerk 1.1.1. @245#

Behind the Neck Split Jerk 1.1.1 @185#

Not all Monday's are bad

Growing Closer to Him

Scripture:  Proverbs 27:2 Let other people praise you—even strangers; never do it yourself. (GNT)

Reflection:  This is very hard some most people.  I've caught myself talking about myself to people just because I was so pumped about something I accomplished.  When I stop to think about it, am I telling this person my news because I'm sharing what I did or am I trying to get a praise from them to make myself feel good?

Duty:  This maybe hard to do and you may slip up once or twice.  But attempt for the next 4 weeks, not to talk about yourself to anyone.  Now if someone asks you about how you did or what you did is one thing. So tell them.   But watch how God will lift you up and watch how your friends and family will praise you out of the blue.  It's an amazing feeling.

Building the Temple

A.M.
10 min Row
5 min shoulder mobility
10 min Row
5 min elbow/forearm mobility 
10 min Row
P.M.
A. Snatch+OHS x 5 sets
B. Snatch x2 touch-n-go ON THE MIN 8min @ 80%
C. Clean build to a heavy triple
D. Front Squat 3, 2, 1 reps res 2min b/w all heavy
+
For Time
21-15-9
Thrusters 95#
Toes 2 bar

RESULTS
A.M.
Done shoulders feeling really good. spent some extra time on t-spine and LAX ball after this season.
P.M.
A. 165#, 170#, 175#, 185#. 190# no misses.  The couple of the snatches weren't pretty but all of the OHS's felt smooth.
B. 170#(80%), had one miss on the 5th min second rep. But made the rest.  I wasn't moving as good as I wanted but I battled through this.
C. 275#, attempted 285# but I was pretty gassed by then.  I feel like I wouldn't have had a problem getting under 285# if I was fresh.  (video below)  
D. 335#, failed last rep on the first 3. I felt like i could still get two more reps but I failed the last rep on the 2 set, and I had nothing left for the third. I may have screwed this up and went too heavy out of the gate. 
METCON
2:54, happy with this.  My mind set was to stay moving and go unbroken no matter what.  I did go unbroken, my thrusters were a little slow(prolly all the squats).  My grip was shot when I was done with this. 

Clean Heavy Triple 275#

Tis a Brisk December Saturday...

Growing Closer to Him

Scripture:  Matthew 3:16 As soon as Jesus was baptized...a voice from heaven said, “This is my Son, whom I love; with him I am well pleased.” (NIV)

Reflection:  Jesus showed to the public that he too is washed of sin.  By this public display, the world knows he is God son.  Have you been baptized?  Have you proclaimed your faith to the public?

Duty:  If know someone who is struggling with their walk in Christ, you may want to ask them about baptism.  That new or rededication to God might be what they need.  It might be what you need.  I wasn't baptized till I was 28years old.  It's never to late.   

Building the Temple

Friday
REST DAY!!!  The only thing I did was enjoy quality family time.  

Saturday
A.M.
10min row easy 
15min run easy
10min row easy
P.M.
30sec row @90%
30sec row @50%
x10 sets
+
rest 5 min
"CrossFit Open 13.1"
AMRAP 17min
40 Burpees
30 Snatches 75#
30 Burpees
30 Snatches 135#
20 Burpees
30 Snatches 165#
10 Burpees
with remaining time as many Snatches 210#
+
rest 5min
30sec row @90%
30sec row @50%
x 10sets

RESULTS
A.M.
Got a good sweet in even when when it was really cold out today.  Did some shoulder mobility after. Feeling pretty good. 
P.M.
Held a 1:30/500m pace on the row. burned pretty good but stayed in it. 
Open 13.1 - 165reps, which is better than last year which was 159 reps.  I felt like i was moving well, but i took too long on some of the reps.  It was hard being alone on this WOD. I could have used someone there pushing me to stay on the bar.  Also to count my reps so I wouldn't have to.  I found myself trying to remember what rep I was on instead of keeping my focus on keeping my body moving.  I felt like I could have had more reps in but ran out of time. I'm still happy with my score.  In the video you can see me pause for a second because i puked in my mouth on the rounds of 20 burpees.  Almost all over the floor.... Well I had a video but I'm having issues uploading it. 

The last three days, building the temple

Growing Closer to God

Scripture: John 10:11 Jesus said, “I am the good shepherd. The good shepherd lays down his life for the sheep. (NIV)

Reflection:  He did lay down his life for us... for you.  You are forgiven and He washed away all your sins.  He is your shepherd leading you to God.  But as you act in your life, who are you leading and where are you taking them?

Duty:  Whether you know it or not, you are an influence on somebody!  The people you interact with every day are the people you can be leading to Christ.  Keep this though in your mind and on your heart the next time you walk into work, school, or even the gym.  By your actions you can be a shepard for Christ.  

Building the Temple

Tuesday
A.M.
Row 8k aerobic pace
P.M.
A.  Snatch Ladder, start at 115# add 10lbs/min till failure
B.  Clean & Jerk 1RM
C.  Over head squat 3RM
D.  Front Squat Build to a heavy triple(not 3rm)
+
Row 1000m @ 90%
rest 2min
for time:
10 muscle ups
3 rope climb 15ft
20 pHSPU
3 rope climbs
10 muscle ups
rest 2min
row 1000m @ 90%

RESULTS
A.M.
Stopped at 3000m felt sick to my stomach, tried to finish but only got to around 5500m.  just felt sick. Did mobility the rest of the morning.
P.M.
A.  205# moving well. Felt like i could have been faster.  Got under 215 but caught in behind me and lost it.  
B.  265# PR! finally locked out on this. only took my 4 months.  I got under 270, but felt liek my arms were tired and couldnt keep it up.  Ryan Sunshine was watchgin and giving me pointers, he said he thinks its my elbow not getting into a locked position.  Soooo more mobility!!!
C.  225#, stopped here.  I felt like i was moving well and i could keep going but my elbow were shooting pain up and down my arms when I went to drop the weights.  Sunshine said again its probably my elbow mobility.  I didn't think i could go any higher with the pain.
D.  FS 315#, attempted 335# first rep was fast and smooth so i though the next two would be too. but i got stuck on the second rep and dropped the weight since it wasn't a max rep sets.
MECTON: 3:22, 9:01, 3:48 - The first set of rope climbs seem to be the hardest. broke the last set of muscle ups to 3, 2, 2, 3.  

WEDNESDAY
A.M.
1k @ 70%
rest 2 min
5k @ 90%
rest 2min
1k @ 70%
P.M.
For Time
30 thrusters 95#
500m row
rest 5 min
AMRAP 15 min
12 kb swings 53#
9 box jumps 30"
6 pull ups
3 thrusters 95#

RESULTSA.M.
5k row 19:30 felt really good. breathing hard, legs burning a little but felt really good when i  got done.
P.M.
3:35
8rounds+17reps - I was really sleepy coming into the gym.  Spark seemed to help a little. Legs did feel heavy during the start of the thruster row metcon. During the AMRAP my lower back started to feel really tight.Did everything unbroken but i had to start using my hands to let myself off the box.  jumping down seem to agervate my lower back more.  If i didnt feel so tight i think i could have gotten another round or two.  better warms up or stretching? or could it be because i trained yesterday instead of rest?

THURSDAY
A.M.
45min row, hope off every 5min and do 1 strict HSPU+ 5 OHS empty bar
P.M.
A.  Clean & Jerk x2 every min for 8sets @ 75% 1Rm
B.  Back Squat @ 85% - 2 reps every 30sec x8sets
+
EMOM 21 min
1st min- 3 muscle ups
2nd min - 4 pHSPU's difficult deficit
3rd min - 5 Snatch touch n go 115#

RESULTS
A.M.
Slept in, my daughter had me up at 11pm, 12:30am, and 3:30am.  You'll know what im talking about haha.  I plan on doing this tomorrow morning.
P.M.
A.  200# no misses.  I did feel like as i got tired i was shortening my jerk.  But I'm still happy with how I felt through out the 8 sets.
B.  355#, holy smokes this got heavy fast.  i got through the first 3 sets and failed the second rep of set 4.  the bar path got forward and i couldnt recover it.  I quickly stripped the weights and re racked it with the 355#.  I redid set 4, 5, 6, and failed the second rep of set 7.  again the bar path going down moved on me and I was too smoked to recover it.  Pretty bummed I didn't hit all these because I felt like it was very do able. 
EMOM:  no misses, had the parallets on double stacked gymnastics mats, making it around 16inches. it got pretty spicy towards to end but nailed it.  moving very well on the snatches.  happy with to and happy to morrow is a rest day.  My shoulders are a little sore from this week.  Loved this week and after talking to my coach and training this week; my confidence is pretty high.  Feeling good about everything.  God is good.