Thursday and Friday

Growing Closer to Him

Scripture: If the Son gives you freedom, you are free! (John 8:36)

Reflection: All you have to do if praise Him as your lord and savior. Just ask Him to be free. 

Duty:  You are free. What are you doing with your freedom?  Have you thanked Jesus for his sacrifice to set you free?

Building the Temple

Thursday
Today was a make up day because I didn't do any PM training on Wednesday.
A.M.
3 Sets of 1000m row @ 1:45/500m pace + 5min mobility
P.M.
5 sets, change order of movements each round. 
500m Row
25 KB's, 70#
20 CTB Pull Ups
25 Burpees
50 Double Unders
rest 5min

RESULTS
A.M.
Done, feeling pretty sore and stiff today.
P.M.
Only got three rounds in.  Started late and ran out of time before I had to coach.  
Rounds 1 - 6:34, holy smokes i couldnt do any pull ups after that row and kb swings.
rounds 2 - 5:38, I had c2b first and did all 20 unbroken.  but i had kb's after the row and burpees and my grip was toasted.
Round 3 - 5:41, the row and the very end after burpees and kb swings was rough on my breathing and forearms. 

Friday(@fire station)
A.M.
Rower computer was dead at the fire house so I did rowing off of a clock.
4x 4min row hop off and do 4min mobility. 
P.M.
3 sets not for time
20 C2B pull upd
20m hand stand walks
50 Double unders
A. Hang snatch build to a heavy single
B. Jerk Grip over head walking lunges 16 steps @ heavy weight x3 rest 2min
+
FOR TIME
5-4-3-2-1
Clean & Jerk 225#
25-20-15-10-5
Chest to bar pull ups

Results
Shoulders feeling really tired today. Pullups were rough. also had some shin splint pain with the double unders.
A. I did power snatches because my shin splints were killing me to squat. But I did get a pr
135, 155, 165, 175, 185, 195pr, 205pr, 215miss (video below)
B. I used 135# which felt heavy. I dont know if i would have been able to get all 16 steps unbroken with a heavier weight. 
METCON
ouch I started out with 225# and I couldnt jerk it at all. Dropped the weight to 205#. Still was hard for me.  All singles on the c&j. Pull ups were broken up as well.  Shoulders are done. Very hard grinding 10:34. Yuk.  

Tuesday & Wednesday

Growing Closer to Him

Scripture: "I alone know the plans I have for you, plans to bring you prosperity and not disaster, plans to bring about the future you hope for." (Jeremiah 29:11)

Reflection: We may not always understand God's way and the things he has in store for us.  But it's not up to us to understand the path. But you have faith in the path He has for us. 

Duty: Take 2 minutes right now to thank God for the blessings He has given you.  Tell Him that you have total faith in His plan for you. 

Building the Temple

Tuesday
A.M.
Row 5k hop off every 1000m and to 10 OHS lung steps with DB
P.M.
Rest 

RESULTS
A.M.
I did this at home and my computer on the row is broken, so I kept a steady pull and got off the rower every 4min.  Since I dont have and DB's here at the house I did close grip empty barbell OH lunges. Kept the focus on active shoulders and full lockout.  
P.M.
Spend time with the family.  The BEST recovery you can have!

Wednesday 
A.M.
5k row
P.M.
3 sets @ 97%
10 Box Jumps 24"
25 Thrusters, 95#
10 Box jumps 24"
25 Burpees
10 Box Jumps 24"
rest 8min 

RESULTS
A.M.
I did this at home and dont have a working computer on my rower right now.  So I just rowed a steady pace and pull for 20minutes. 
P.M.
2:45, 2:52, 2:55
Holy smokes those box jumps were rough after thrusters.  had a few no reps legs just wouldn't go.  I stayed pretty steady on the thrusters throughout but the burpees got me breathing pretty hard and I start to slow down each round.  Most definitely nauseated after this.  

Saturday & Monday

Growing Closer to Him

Scripture:  Deuteronomy 30:19, NIV This day I call the heaven and the earth as witness against you that I have set before you life and death, blessings and curses.  Now choose life, so that you and your children may life. 

Reflection:  What are you doing to be Godly? 

Duty:  List three things that you are choosing now to be Godly.  

Building the Temple

Saturday
A.M.
7min AMRAP
3 clean and jerks
3 Toes to bar 
increase rounds by three.
P.M.
10min AMRAP
75 double unders
50m over head carry 155#
15 pull ups
rest 5min
10min AMRAP
row 350m
15 OHS 95#
15 Box Jumps 24"
rest 5min
10 min AMRAP
Row 350m 
10 touch n go cln n Jerks 115#
10 HR push ups

RESULTS
A.M.
When I hit round 15's my stomach told me I had to go to the bathroom like something fierce.  I thought I could finish the WOD because I had about 2.5 minutes left.  I finished the 15's and ran to the bathroom. only got 90reps but I felt really like getting over 100 wouldnt have been a problem if it wasnt for the bathroom break.  Oh well, its happens sometimes
P.M.
5 rounds, 4 rounds, 4 rounds.  My legs where burning really good during the seconds amrap. I subbed Shoulder to overhead at 135# in stead of the c&j's because i did this wod after my daughter went to sleep. So i couldn't be loud. 

Monday
A.M.
Row 
60sec on
60 sec off
x16, rest 5min between 8-9
P.M.
OTM 6min
2 tng snatch @ 155#
+
"AMANDA"
for time 
9-7-5
Muscle Ups
Squat Snatches, 135#

RESULTS
A.M.
Started my row at a 1:43/500m pace and it fell really good so stepped it up to a 1:40/500m pace which was a little harder had more of a burn in the legs but breathing was really good and stayed at this pace though out. 
P.M.
For my warm up I did the CF Candor class WOD 10min AMRAP, 200m run, 10 T2B. Ran at an 80% got 7rnds+200mrun+ 7 t2b. my goal was 8rounds but i ran out of time paced the runs too slow.  the Snatches felt good.  my grip was a little tired from the T2b. First time attempting "AMANDA", After my first set of MUs(did unbroken) I missed my first snatch. So I knew then this combo wasn't going to be easy.  did all snatches as singles.  MU's second set broke up 5-4, and last set 3-2.  Breathing pretty good but my shoulders were pretty tired from this. That warm up might have been a little much before this WOD.  

Hump day and rest day

Growing Closer to Him

Scripture:  Psalm 139:24 Don’t let me follow evil ways, but lead me in the way that time has proven true. 

Reflection: The Devil doesn't want to hear it.  The proven way is told by the words you read in the Bible. 

Duty: Have you read the bible front to back?  If you would like to try this there are many one year bible followings out there.  That way you read just about 15minutes or so a day and by the end of the year you're done! it's pretty awesome. 

Building the Temple

Wednesday
EMOM 16min
1st minute - 10 Dead lifts, 225#
2nd minute - 10 toes 2 bar
rest 3min
EMOM 16min
1st minute - 5 TnG cleans @ 155#
2nd minute - 4 muscle ups
rest 3min
EMOM 16min
1st min - 10 hang pwr snatch 95#
2nd min - 30 sec double unders

RESULTS
feeling much better than the other day.  Still breathing harder than normal but stuck in it and finished this.

Thursday
A. Hang Pwr sntach + pwr snactch heavy not tng
B. Push Jerk build to 80%
+
FOR TIME
5-4-3-2-1
Deadlift 315#
pHSPU

RESULTS
A. 135#, 155#, 165#, 175#, 180#, 185#miss
B. 135#, 155#, 175#, 195#, 205#(80%) felt really good so I kept going. 215#, 225#, 245#, 250#PR went up so easy that it caught me off guard.  Wish it always felt this good on jerk days. 
METCON
1:19, felt good even though my back was still really tight/sore from yesterday. 

Friday
REST DAY

Six days ago...

The last post I ask for some prayer help with healing my sick family, but the very next day I caught the bug that was going around.  I went to the fire house that day just not feeling 100% and by 6pm I was in the bed with a fever.  the fever stuck with me for three days.  Just miserable...  Yesterday was my first day feeling pretty close to my normal self.  I went to the gym that day to coach some classes with cough drops in hand and a sack full foods.  Since I did not eat anything for almost three days, I've been eating as much as I can to refuel the engine and put some weight back on.  I attempted some training that evening and I was a battle.  I felt like someone was  sitting on my chest the whole time and coughing during the workout.  Here's yesterday's post....

Growing Closer to Him

Scripture: Romans 8:28 And we know that all things work together for good to those who love God, to those who are the called according to His purpose. 

Reflection: There is good in everything.... even good reason why you get sick or injured.  God has a plan and your job is to have complete faith in Him. 

Duty:  There's alot of illness going around and this new flu out break has even killed some people.  Keep your eyes on God and pray for those who need His healing.  

Building the Temple

MONDAY
A. Snatch- touch n go x5 start at 135# build up every other minute
B.  30 pHSPUs for time 8inch deficit 
+
FOR TIME
50 Double Unders
50 Wall Balls, 20#
50 KBswings, 70#
50 Burpees
50 Double Unders

RESULTS
A. 135#, 145#, 155#, 175#, 175# fail last two reps - I felt like I was moving very well.  I got into a coughing fit during the last set and couldn't hang on. 
B. 1:31, Unbroken, I felt like a took a little longer on my reps than needed.  
C.  9:50, This was deff a hard one to breath on.  I spent way too much time looking at the KB. 

30 pHSPU 8inch deficit

TUESDAY

I started todays training and then I started coughing so hard it made me puke.  I couldn't handle this too well.  I still wanted to do something so I did some jerk work on the boxes. Then worked up to a heavy single strict press.  Which I PR'd and got 190# so I like ending today on a positive note rather than being made that I cant train because I cant breath.  

Monday & Tuesday!!!!

I'd like to start off with a little prayer request of my own.  My wife and daughter has been fighting some kinda chest cold for three days.  They tested for the flu and strep, but this is still wearing them out.  Also my dad had some surgery on his foot. He had to have his baby toe amputated and some bone spurs removed.  So please pray for God's healing grace.  Thanks!!

Growing Closer to Him

Scripture: Ephesians 5:2 Let love be your guide. Christ loved us and offered his life for us as a sacrifice that pleases God. 

Reflection:  The ultimate sacrifice; to give up your life to safe another.  As a fire fighter I have met men that are willing to brave life threatening danger to save others.  It's amazing the courage that comes over a person when the time comes to be brave. 

Duty: Lets pray for the safety of the men and women who are serving our great country both here in the states and those over seas. 

Building the Temple

MONDAY
A.M.
Row 30 sec at high aerobic effort
30sec rest
x30
rest 3min b/w 10-11 & 20-21

P.M.
A.  Pwr Sntach ladder 2 reps - start at 115# adding 10# every min + 3burpees after east set
B. 50 Strict HSPU for time
+
For time
30 power clean 155#
40 Wall Balls 30#
50 Chest to Bar pull ups
1000m row

RESULTS
A.M. 
Started the first 10 sets on the row @ 1:40/500m pace, felt good. stepped it up to 1:36/500m second set of 10, and finished the last set at 1:34/500 pace.  
P.M.
A. got up to 205# pretty happy with this. 
B. 4:46 - holy shoulders... did 12 right off then broken sets of 5-3.  Finished the last 10 reps all singles.
METCON: 12:24, Did tng on the pwr cleans in sets.  The Wall balls were a battle, it's been a while since I threw a 30# up.  Had 6 no reps/misses.  The med ball slipped a couple time and popped me in the face, fun stuff.  Did c2b's pretty well broke it up most sets of 6-8. paced the row at 2:00/500 and did the last 200m @ a 1:40/500 pace. fell off the rower and lay there a while.

TUESDAY

A.M. 
No training this morning.  Still taking care of a sick family.
P.M.
EMOM 16min
1st minute - 10 Shoulder to overhead, 135#
2nd minute - 10 Toes 2 bar
rest 3min
EMOM 16min
1st minute - 10 Squat Cleans touch n go, 95#
2nd minute - 4 Muscle Ups
rest 3min
EMOM 16min
1st minute - 7 burpee over the box jumps, 24"
2nd minute - Row 10 cal

RESULTS
the 135# s2oh felt very smooth and not too troubling.  Which I'm happy to say was very hard for me to do that many reps at that weight last year. Toes to bar were fine as well.  All those cleans really felt a burn build up in the legs and my grip. Muscle ups were no problem.  the last EMOM was good, jacked up the heart rate got me really breathing good.  This was supposed to be Wednesdays training but it was easier logistically to do it to day at the gym rather than at the fire house tomorrow.  I'll attempt today training tomorrow as long at i don't get interrupted by fire runs.  

Friday, Saturday annnd Sunday...

Growing Closer to Him

Scripture:  Seek first the Kingdom of God and His righteousness, and all these things will be added to you. Matthew 6:33

Reflection:  My church is starting our 21 days of prayer and fasting.  During this fast you should be growing closer to God.  You should seek Him during your fast, especially during the time when you are craving whatever it is you are giving up.  I will be fasting sugar and breads.    

Duty:  I ask you to try this 21 days of prayer and fasting.  What a better way to start the year than by giving something up to grow closer to God.  Feel free to post comments and prayer requests.

Building the Temple

Friday

A.M.

Row 500m @ 1:40/500m pace

rest 3min

x8

P.M.

A. Front Squat 30x1 3x3 rest 2min

B. OTM 6min

3 Clean and jerk @ 65%

+

 OTM 6min

3 Power Snatch TnG @65%

+

EMOM 21min

1st min - 5 Clean(full) TnG @ 155#

2nd min - 5 Muscle Ups

3rd min - 10 cal row

RESULTS

A.M.

Stayed on pace. This hurt by the past couple rounds.  The rowing form wasnt the greatest by the last rounds; it was more of survival to keep pace.

P.M.

A. 275#, 295#, 315# last rep on the last set got pretty heavy.  

first 6min - 175#, moving well no misses. felt very comfortable.

2nd 6min - 140#, moving well but shoulders feeling a little tights. I could have done a little more warmup (snatch specific)

EMOM - nothing hard about the movements. but my lungs were burning a bit when we got done. probably the cold air in the gym.

 

EMOM 21min

SATURDAY

REST DAY. Family is all sick so I've got my hands full.

Sunday

A.M.

For Time

10 Rounds

4 Burpees

6 Kb Swings 70#

8 Wall Balls 20#

P.M.

5 Sets of time, change the order each set. 

500m row

35 double unders

40m bear crawl

10 db snatches alt arms 70#

rest 5min

RESULTS

A.M.

5:52, this hurt.  It definitely put me on the back when i was done, and I did lay there for a good bit.

P.M.

Haven't done this yet.  I will attempt it tonight.  I'm at the fire house today so praying for a quiet day/night that will allow me to get this training in.  

HAPPY NEW YEAR!!!!

Growing Closer to Him

Scripture:  Ephesians 1:7 For by the blood of Christ we are set free, that is, our sins are forgiven.

Reflection:  Today is the start of 2014, and most of the people of this world want to "start over" with the New Year.  Well, let me tell you that you have been forgiven the second you ask God for it.  Whether you realizing or not; that is you new start. 

Duty: Take the next couple of minutes to ask God to forgive you sins and to make you brand new.  Dedicate your life to serve Him.  Amen.

Building the Temple 

It is New Years day there are not many gyms open today, and if they are open they are only open for a short time.  So only on training season today.  I plan on getting in a long row and mobility tomorrow morning at the fire station. This morning when as follows...

A.  Jerk recovery find 1RM
B.  Split jerk work up to heavy single
C.  Push Jerk 3x 1.1.1. 10sec b/w reps, 2min b/w sets
EMOM 12min
1st - 8 dead lifts 165#
2nd - 3 burpee muscle ups
+
EMOM 12min
1st - 5 burpee touch 6inch reach + 25 Double unders
2nd - 8 dumbbells snatches 65#

RESULTS
A. 225#, 245#, 265#, 275#, 285#, 295#, 305#fail, 300#PR! very very happy with this.  progress.
B. 185, 225#, 255#, 265#, 275#fail i think if i tried 275# again i would have gotten it. but since it not max rep i stopped here. 
C. 185#, 205, 215# I fell like I was moving faster under the bar than last time.  
1st EMOM, all unbroken. felt good to just be moving.  hamstrings are pretty tight today. so the lighter deads felt good to loosen things up. 
2nd EMOM, unbroken, dumbbell snatches felt really good. moving very well and smooth.