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Sitting here, sore as balls and I want to go to the gym to do something but i might just save it since i gotta do some skwaats in the AM and h'what not, dmv, some other shit then I gotta head out to work.

I was thinking about what i was going to be doing next week since the gym is closed for cleaning and I think I may just run and do a lot of body weight movements, some tire flips, kb swings and just make up random hard shit, have it be something like

mon, wed, fri: long wods(20 minute caps) twice a day with a run
tues, thurs: Short sprint wods(5-10 minute caps) 4x a day with a run

Tonight I'll do

Elizabeth- Clean 135
                 Dips(with the reactive slanger to save my shoulders)
              -21-15-9 reps
Switched dips with push ups, I had everything set up and some mouth breather with big ass glasses starts doing pull ups so i started Elizabeth and didnt realize until round of 15 that he did like 4 and went to something else

Jump rope/front leaning rest(plank)

I just did as many as i could in 1 round of jump rope until i fucked up then i did like a half minute plank or so

half km row on the rower, went nice and easy but wasnt breathing heavy at all and was at the same pace as I was for my all out KMs about a month or two ago.

Old Iron ankles they call me, no dorsiflexion at all.

I might skip the 20 min run today to warm up and stretch for the olympic lifts because I would like to be able to do more than just a half assed power clean.

I will have to look at my best, i think it was like 250 or 260 or something, and I believe 1 of the main reasons for that was my double overhand grip is super weak so the weight felt heavier than it should which is why im deadlifting with double overhands right now to build it up

Just skill work, had to go shopping afterwards and wait for my jump rope to get delivered.

OH Skwaat- worked up from the bar to just idk 100lbs or something, my mobility is shit but it didnt feel too bad once i got into it
Snatch- started with the bar and worked my way up slowly, did multiple sets just adding on 10lbs or 5lbs here n there, went to idk 110lbs or something to get the feel
Cleans- felt worse than snatch mobility wise but i got the squat catch easier, just my elbows cant go idk up enough for a proper rack position. think i worked to 135

so i will probably just keep doing skill work days until i feel good about them.

I'm not too sure, for awhile we can just do movements like power cleans and power snatches since I havent done them in awhile, I'll have to relearn it, ill have to relearn double unders and pull ups wont be for quite some time too lol  If all goes well though, itll only take me a week or so to teach my body how to clean and snatch again

I'm feeling a bit eh, my trapz are sore which is causing a head ache so ill have to take some shit for it before i go to the gym

Fast mile...."fast" lol I'll go on the dreadmill and just shot for idk 9 min pace to start out and on thursday ill judge it from todays pace.
The workout
8:32 Mile run

Deadlift pin pulls from mid shin: worked up to 365
Lat pulldown: single handles for 4 sets of 10-15 and 4 sets reversed grip to hit biceps
                      V bar handle: 4 sets of 10

11.2(switching box jumps with jumping jax)

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (135lbs / 70kg)
12 Push-ups
15 air skwaats
Results
7 rounds +3: 255 reps

20 minute run: Had to use the dreadmill for my run, too many people on the track
Tried to just do 10 minute splits and completed 2.1 miles in the 20 minute, it was fairly easy until the end when i jacked it up from 6.2 to 8mph for a 10th and then to 9mph for the last minute.  I would like to be able to do 8 minute splits in the future

Bench:45x10, 95x10, 135x10, 165x3, 185x3, 215x3, 230x3, 260x3, 280x1(felt like 85-90%)
Slanger(reactive) 225x2x15
Close grip: 135x10 paused

Incline DB Hex press: 30, 40, 50, 60x10

tricep pushdowns on lat pulldown, v bar and ropes for 3 sets of 10 each




Just finished 11.1, had to modify it, no jump rope here is long enough

10 min AMRAP.

15 jumping jax
15 snatxh at 65lbs
5 full rounds + 18

168 reps

I was doing 75lb snatchers for the first round but i havent done them in awhile and my shoulders and trapz just burnt up back and felt like a complete puss.

I am thinking about just doing the womens weight for the first 5wks of this and if i revisit it to do another cycle right after, ill do the mens weight

Maybe plan a workout to do each week n compare scores or pick some of the girls n compare scores ummm the only thing is i dont go to a box so the heaviest medball is 10lbs and no kbs, shit like that

Not trying to be overly dramatic haha my main problem the first time I did CF was getting too involved with getting good at the metcons and falling away from the strength portion.  I did so by combining the two together and i didnt catch on quick enough that my strength stalled.  Hopefully this time around keeping them separate that wont happen.  Also wednesdays are oly days.  Depending on how i feel ill do a tabata after the open workout or at night.  Im interested to see where ill go with it and i mean come on look at Brooke Wells, if i can ever make it to the games ill bring a ring with me to propose to her haha

Walked 3.5 miles today, was gonna go out n do another 1.5 miles but my boots tore my feet up.   

Fastest pace was a 18:20? Mile somewhere around there but after the first half mile i went from a 16:20-18 min pace.

Itd be a nice goal to walk it in 16 mins but the problem is all of the damn hills here.