WOD:
Intervals - Once Thru for Time:
300m Row
25 KB Swings (53-lbs. / Russian Swings)
20 Wallballs (20-lbs.)
30 Jumping Slamballs
***Rest 2-mins. - Repeat 3 - 5 times!***
Time: ?:?? / ?:?? / ?:?? / ?:??
I can't remember any of my times but I think they ranged from the high 4's to the low 6's. Today was tough, I had to limit the ROM on some movements and sub out others. I ended up doing Russian KB swings (@ Eye Level) and I had to sub out the Burpees with 30 Jumping Slamballs (UGH!)
Jerry called this "an old school ninja workout" and to be honest with you it felt pretty good! I may not have felt speedy like a ninja but it felt good to get the those rowing induced jelly legs, that all too familiar forearm burn from swinging that bell, having that 20-lb. medicine ball nearly smash you in the face, and the near comical tendencies developed during slamballs.
I so badly wanted to stop at 3 rounds but I pressed towards 4 just so I could get some extra work in. Now I'm thoroughly thrashed for the rest of the day and I'm loving it.
Listening To: Clipse - "Popular Demand (Popeyes)"
Rest Day
Isn't it amazing how Nicholas Cage can pull off ANY hairdo?
Listening To: Clipse - "Doorman"
Tough Stuff.
WOD:
6-RFT.
3 Deadlifts (315-lbs.)
5 Muscle Ups
15 GHD Situps
Time: 24:50?
I had a really tough time with this morning's WOD. The deadlifts felt super heavy, I was missing muscle ups left & right, and the GHDs literally destroyed me. I felt like a broken man afterwards both mentally & physically. I don't know what my deal is lately, I just can't seem to find the mental resolve to push my body past it's breaking points in order to improve. I hope this metcon slump comes to an end here pretty soon. I'm getting tired of slumming it.
Listening To: Clipse - "Doorman"
6-RFT.
3 Deadlifts (315-lbs.)
5 Muscle Ups
15 GHD Situps
Time: 24:50?
I had a really tough time with this morning's WOD. The deadlifts felt super heavy, I was missing muscle ups left & right, and the GHDs literally destroyed me. I felt like a broken man afterwards both mentally & physically. I don't know what my deal is lately, I just can't seem to find the mental resolve to push my body past it's breaking points in order to improve. I hope this metcon slump comes to an end here pretty soon. I'm getting tired of slumming it.
Listening To: Clipse - "Doorman"
UNO.
WOD:
Front Squat 5x1
Top Load: 245-lbs. (PR)
Jerry posted the following picture to represent today's strength movement:
I'm not sure if he's trying to inspire us or demean us to be honest you. I think by comparing our squat strength to that of a scantily clad, diesel lookin' mamacita Jerry is trying to motivate us into squatting better & stronger... OR he could just be using this as an excuse to post pictures of scantily clad, diesel lookin' mamacitas. I'm gonna go with the latter.
But I feel though as if that pictured is skewed & off base. With that being said I'm here to offer my little dose of "reality" with a submission of my own:
That's a little bit more believable don't you think? But hey, I'm not hatin' either!
Listening To: Biz Markie - "Just a Friend"
Front Squat 5x1
Top Load: 245-lbs. (PR)
Jerry posted the following picture to represent today's strength movement:
I'm not sure if he's trying to inspire us or demean us to be honest you. I think by comparing our squat strength to that of a scantily clad, diesel lookin' mamacita Jerry is trying to motivate us into squatting better & stronger... OR he could just be using this as an excuse to post pictures of scantily clad, diesel lookin' mamacitas. I'm gonna go with the latter.
But I feel though as if that pictured is skewed & off base. With that being said I'm here to offer my little dose of "reality" with a submission of my own:
That's a little bit more believable don't you think? But hey, I'm not hatin' either!
Listening To: Biz Markie - "Just a Friend"
The Ole Rope-A-Dope.
WOD:
1 Rope Climb
5 Clean & Jerks (135-lbs.)
30 Double Unders
Time: 17:28
Man, it's starting to get cold! The low temperatures makes me wax nostalgic to the days of old when I was a little CrossFit n00b running around working out on those freezing February mornings @ 0515. That was a little over 9-months ago...
...Today I felt like a CrossFit n00b again, Jerks were a bear, Rope Climbs were taxing, and Double Unders were inconsistent.
I need to get some inspirational fire going again - it's merely a flicker of what it used to be.
Listening To: Clutch - "Electric Worry"
1 Rope Climb
5 Clean & Jerks (135-lbs.)
30 Double Unders
Time: 17:28
Man, it's starting to get cold! The low temperatures makes me wax nostalgic to the days of old when I was a little CrossFit n00b running around working out on those freezing February mornings @ 0515. That was a little over 9-months ago...
...Today I felt like a CrossFit n00b again, Jerks were a bear, Rope Climbs were taxing, and Double Unders were inconsistent.
I need to get some inspirational fire going again - it's merely a flicker of what it used to be.
Listening To: Clutch - "Electric Worry"
Rest Day
Man, I am BEAT!
Today is a much needed rest day especially if it's "First Friday" at CFOT tomorrow - I have no idea what Benchmark/HERO WOD I'm going to hit... but it's gonna be something that I haven't hit before I know that much. Maybe something that doesn't require me gripping a bar or includes the word "clean" in it!
To celebrate today's REST DAY here are some items of interest stumbled upon during recent droughts of workplace productivity... don't judge, you suffer from it too!
Interesting Poll regarding Illegal Downloads:
You just gotta love Fox News:
Listening To: Deas Vail - "Birds & Cages"
Bonafide Certified Hurt Locker!
WOD - Jerry's Birthday WOD - "Coach is Insane:"
2 x HEAVY Power Cleans each min. for 43-mins.
***Load should be HEAVY enough to make you reconsider waking up this morning!***
Load: 155-lbs. / 165-lbs. / 170-lbs.
86 reps @ an avg. of 163.3-lbs = 7.02 tons moved over the course of 43-mins. Is that math right?
Listening To: the sound of my body on fire right now!
2 x HEAVY Power Cleans each min. for 43-mins.
***Load should be HEAVY enough to make you reconsider waking up this morning!***
Load: 155-lbs. / 165-lbs. / 170-lbs.
86 reps @ an avg. of 163.3-lbs = 7.02 tons moved over the course of 43-mins. Is that math right?
Listening To: the sound of my body on fire right now!
Not Personal, Strictly Business!
WOD:
Strict Shoulder Press 5x3
Top Load: 125-lbs...
Extra Conditioning:
15-min. AMRAP
5 Strict Pullups
8 Ring Dips
11 GHD Situps -or- 22 ABMATs
Total Rounds: ??-rds.
***Anything written in ITALICS is intended to be SARCASM.***
I love Strict Presses. They are awesome, I am now awesome from doing them.
Listening To: Basement Jaxx - "Rooty"
Strict Shoulder Press 5x3
Top Load: 125-lbs...
Extra Conditioning:
15-min. AMRAP
5 Strict Pullups
8 Ring Dips
11 GHD Situps -or- 22 ABMATs
Total Rounds: ??-rds.
***Anything written in ITALICS is intended to be SARCASM.***
I love Strict Presses. They are awesome, I am now awesome from doing them.
Listening To: Basement Jaxx - "Rooty"
Back to the Grind
WOD:
Overhead Squat 5x1
Top Load: 175-lbs. (PR)
Extra Conditioning:
3-RFT.
10 Toes-2-Bar
20 Back Extensions
30 Jumping Slam Balls
Time: ??:??
Overhead squattin' was a little hairy. The shoulder is coming along but on certain things or moves it'll tweak and cause me to be a little gunshy. The big thing for me was that I was afraid that I'll get a heavy weight up there and it would kind of shift backwards and roll my right shoulder back into that awkward, extreme range of motion area.
Yikes.
With all that being said I was still able to PR with a super ugly, super scary 175-lb. OHS.
Listening To: Dirty Projectors - "Bitte Orca"
Overhead Squat 5x1
Top Load: 175-lbs. (PR)
Extra Conditioning:
3-RFT.
10 Toes-2-Bar
20 Back Extensions
30 Jumping Slam Balls
Time: ??:??
Overhead squattin' was a little hairy. The shoulder is coming along but on certain things or moves it'll tweak and cause me to be a little gunshy. The big thing for me was that I was afraid that I'll get a heavy weight up there and it would kind of shift backwards and roll my right shoulder back into that awkward, extreme range of motion area.
Yikes.
With all that being said I was still able to PR with a super ugly, super scary 175-lb. OHS.
Listening To: Dirty Projectors - "Bitte Orca"
Look Maw... No Legs!
WOD - "Coach Melissa:"
33 Overhead Squats (75-lbs.)
1 Rope Climb
33 GHD Situps
1 Rope Climb
33 Squat Thrusters (75-lbs.)
1 Rope Climb
33 GHD Situps
1 Rope Climb
33 Front Squats (75-lbs.)
1 Rope Climb
33 GHD Situps
1 Rope Climb
Time: 21:54!
Talk about an imposing workout!
I'm almost glad that I still have this bum shoulder because attempting to complete this WOD with the prescribed weight of 95-lbs. AND legless rope climbs almost seems too crazy. Jerry wanted "Elite" level rope climbs to be legless and since I was already slacking on all the barbell moves I figured I'd oblige & go legless. After about the 3rd or 4th climb your grip strength is nearly depleted and you have to rely on doing whatever you can from falling off that thing and flossing your face with that rope!
99 GHDs hurt and will likely cripple me for the rest of the week so if there is a day to recover with food, football & rest it's Thanksgiving. I'm looking forward to laying waste to an oven roasted turkey carcass, eating the bodyweight equivalent to a small Beluga Whale in warm Pecan Pie & Vanilla Ice Cream, and cat napping as if it were my sole purpose in life.
HAPPY THANKSGIVING EVERYONE!
Listening To: Dr. Dre - "Let Me Ride"
Rest Day
Argh. The agony...
I know, I know! One day back and you're already taking a rest day? LAME. My legs are absolutely fried from yesterday's WOD, but it's the good kind of fried where you know you pushed yourself after being out of it for so long. The Front Squats destroyed the upper section of my legs (Glutes, Hams, and Quads) and the high box jumps crushed my calves.
I'm a broken man and I love it.
With that being said I couldn't bring myself to hit the MONSTER WOD that was programmed for CFOT today for fear that I might soil myself.
WOD:
12 Cleans @ 155-lbs.
3 Lateral "Lou" Burpees
400m Run
9 Cleans @ 155-lbs.
6 Lateral "Lou" Burpees
400m Run
6 Cleans @ 155-lbs.
9 Lateral "Lou" Burpees
400m Run
3 Cleans @ 155-lbs.
12 Lateral "Lou" Burpees
400m Run
***The Lateral "Lou" Burpee - a burpee named after CFOT member "Lou" where instead of one pushup you actually perform two pushups. The "lateral" portion of the "Lou" burpee is where instead of clapping behind the ears overhead during the jump portion of a normal burpee you actually jump over your loaded 155-lb. barbell all while trying not to kill yourself in the process.***
Listening To: John Mayer - "Dancing in a Burning Room"
I know, I know! One day back and you're already taking a rest day? LAME. My legs are absolutely fried from yesterday's WOD, but it's the good kind of fried where you know you pushed yourself after being out of it for so long. The Front Squats destroyed the upper section of my legs (Glutes, Hams, and Quads) and the high box jumps crushed my calves.
I'm a broken man and I love it.
With that being said I couldn't bring myself to hit the MONSTER WOD that was programmed for CFOT today for fear that I might soil myself.
WOD:
12 Cleans @ 155-lbs.
3 Lateral "Lou" Burpees
400m Run
9 Cleans @ 155-lbs.
6 Lateral "Lou" Burpees
400m Run
6 Cleans @ 155-lbs.
9 Lateral "Lou" Burpees
400m Run
3 Cleans @ 155-lbs.
12 Lateral "Lou" Burpees
400m Run
***The Lateral "Lou" Burpee - a burpee named after CFOT member "Lou" where instead of one pushup you actually perform two pushups. The "lateral" portion of the "Lou" burpee is where instead of clapping behind the ears overhead during the jump portion of a normal burpee you actually jump over your loaded 155-lb. barbell all while trying not to kill yourself in the process.***
Listening To: John Mayer - "Dancing in a Burning Room"
A Sigh of Relief!
WOD:
The Original WOD looked like so:
20-min. AMRAP
3 Snatches (135-lbs.)
6 Pullups
9 Box Jumps (24" in.)
However, due to previously mentioned shoulder injuries I did:
20-min. AMRAP
3 Front Squats (155-lbs. - Performed from a RACK)
6 Ring Dips
9 Box Jumps (24" in.)
Total: 14-rds.
Man it feels good to be back at the box!
Listening To: Dr. Dre - "Greatest Beats"
The Original WOD looked like so:
20-min. AMRAP
3 Snatches (135-lbs.)
6 Pullups
9 Box Jumps (24" in.)
However, due to previously mentioned shoulder injuries I did:
20-min. AMRAP
3 Front Squats (155-lbs. - Performed from a RACK)
6 Ring Dips
9 Box Jumps (24" in.)
Total: 14-rds.
Man it feels good to be back at the box!
Listening To: Dr. Dre - "Greatest Beats"
Back in the Saddle Again... Kinda.
WOD:
Deadlift 3x3
Top Load: 315-lbs.
Soo... long story short:
- I hurt my back at the CFOT Hopper.
- I hurt my right shoulder at the CFOT Hopper.
- My back was better after that weekend.
- My shoulder? Not so much.
- I took 2 weeks off to rest, ice & stretch it.
- My shoulder feels better, however overhead & shoulder dependent movements are out of the question.
The two weeks off were nice however as I was explaining to my fellow 0515 compatriots this morning: I feel like a walking, talking giant eggroll. Racist? Not so much as I am 100% pure, unadulterated "asian sensation" (Markie D's words, not mine!). I'll tell you one thing man eating with a CrossFitter's appetite without actually CrossFitting?
DUDE! That can put a hurtin' on you...
And I'll keep it real for you - I strayed from the straight & narrow! I indulged in the pleasures of the flesh! But I digress... back to this morning's deadlifts. I felt like some heavy deadlifts would spare my shoulder any unnecessary discomfort so I headed in for a much needed Team 0515 reunion. It felt good to be back in the box and see some familiar (albeit tired) faces. From the look of this week's WODs Jerry's been running 'em ragged!
Anyway, I ended up pulling 315 for 3 even though I had some lofty expectations. I did pull 365 fairly easily but my back was profoundly round and I opted to stop, drop, and roll out. Next week I'll be around more often but in a limited overhead role.
Listening To: Slamma Phi Jamma - "SHORYUKEN!"
Deadlift 3x3
Top Load: 315-lbs.
Soo... long story short:
- I hurt my back at the CFOT Hopper.
- I hurt my right shoulder at the CFOT Hopper.
- My back was better after that weekend.
- My shoulder? Not so much.
- I took 2 weeks off to rest, ice & stretch it.
- My shoulder feels better, however overhead & shoulder dependent movements are out of the question.
The two weeks off were nice however as I was explaining to my fellow 0515 compatriots this morning: I feel like a walking, talking giant eggroll. Racist? Not so much as I am 100% pure, unadulterated "asian sensation" (Markie D's words, not mine!). I'll tell you one thing man eating with a CrossFitter's appetite without actually CrossFitting?
DUDE! That can put a hurtin' on you...
And I'll keep it real for you - I strayed from the straight & narrow! I indulged in the pleasures of the flesh! But I digress... back to this morning's deadlifts. I felt like some heavy deadlifts would spare my shoulder any unnecessary discomfort so I headed in for a much needed Team 0515 reunion. It felt good to be back in the box and see some familiar (albeit tired) faces. From the look of this week's WODs Jerry's been running 'em ragged!
Anyway, I ended up pulling 315 for 3 even though I had some lofty expectations. I did pull 365 fairly easily but my back was profoundly round and I opted to stop, drop, and roll out. Next week I'll be around more often but in a limited overhead role.
Listening To: Slamma Phi Jamma - "SHORYUKEN!"
Punting.
WOD:
In lieu of recent injuries & ailments I have decided to punt for the rest of the week in regards to hitting WODs.
See you dudes next week.
Listening To: Wale - "Pretty Girls"
Pain.
WOD:
Overhead Squat 5x3
Snatch Balance 3x1
Top Load(s): ???-lbs.
Yeah, so my legs don't seem to be working right and my shoulders feel as if they're constructed of the unfulfilled hopes & dreams of little children.
Overhead Squats weren't happening today.
So like any sane person would do when under the duress of self-inflicted bodily spasms I ran a 5K. Yes, you read that correctly - I, Sean R. Soni, voluntarily ran a 5 kilometer jaunt along the river amidst hobos & stray cats.
Time? Don't you worry about that!
Listening To: Edison Glass - "When All We Have is Taken/Comfort"
Overhead Squat 5x3
Snatch Balance 3x1
Top Load(s): ???-lbs.
Yeah, so my legs don't seem to be working right and my shoulders feel as if they're constructed of the unfulfilled hopes & dreams of little children.
Overhead Squats weren't happening today.
So like any sane person would do when under the duress of self-inflicted bodily spasms I ran a 5K. Yes, you read that correctly - I, Sean R. Soni, voluntarily ran a 5 kilometer jaunt along the river amidst hobos & stray cats.
Time? Don't you worry about that!
Listening To: Edison Glass - "When All We Have is Taken/Comfort"
Squat Deep, Squat Heavy
WOD:
Back Squat 5x3
Top Load: 245-lbs. (PR)
Huzzah for Back Squats.
The goal this morning was to make substantial jumps in weight to avoid fizzling out in later rounds. This was probably the only way that I was able to hit a PR for this morning. I know I'm not the strongest back squatter but I'll be darned if I don't hit below depth every time! As Jerry would say "Back Squats translate into so many other movements across the board."
So Do 'Em!
Listening To: The Almost - "Monster EP"
Back Squat 5x3
Top Load: 245-lbs. (PR)
Huzzah for Back Squats.
The goal this morning was to make substantial jumps in weight to avoid fizzling out in later rounds. This was probably the only way that I was able to hit a PR for this morning. I know I'm not the strongest back squatter but I'll be darned if I don't hit below depth every time! As Jerry would say "Back Squats translate into so many other movements across the board."
So Do 'Em!
Listening To: The Almost - "Monster EP"
"Couples Retreat" is the Worst Movie Ever.
WOD:
5-RFT.
3 Snatches (135-lbs.)
6 Muscle-Ups
9 Box Jumps (24" inch)
Time: 10:44
Snatches & Muscle-Ups? Yes please!
I was dead set on completing this WOD as prescribed no matter how long it took me. It's no secret that Jerry has been sticking to his guns regarding working snatches & overhead squats over the past couple of weeks - today was no different.
What I didn't expect was how well I was able to push myself through the pain (and believe me... there was some pain). There were some good snatches, there were some bad snatches, and sadly there were some really ugly snatches. Had a couple of misses but thanks to cues from Jerry & Andrea was able to dial back in. One thing I keep forgetting is to extend my spine, get my chest up, and butt down and then take off like a rocket!
Muscle-Ups felt really good today, 6 was a really good amount for a WOD like this. It kept the intensity up but still allowed us to work the movement.
I'm hoping for a strength day tomorrow!
Listening To: Gwen Stacy - "A Dialogue"
5-RFT.
3 Snatches (135-lbs.)
6 Muscle-Ups
9 Box Jumps (24" inch)
Time: 10:44
Snatches & Muscle-Ups? Yes please!
I was dead set on completing this WOD as prescribed no matter how long it took me. It's no secret that Jerry has been sticking to his guns regarding working snatches & overhead squats over the past couple of weeks - today was no different.
What I didn't expect was how well I was able to push myself through the pain (and believe me... there was some pain). There were some good snatches, there were some bad snatches, and sadly there were some really ugly snatches. Had a couple of misses but thanks to cues from Jerry & Andrea was able to dial back in. One thing I keep forgetting is to extend my spine, get my chest up, and butt down and then take off like a rocket!
Muscle-Ups felt really good today, 6 was a really good amount for a WOD like this. It kept the intensity up but still allowed us to work the movement.
I'm hoping for a strength day tomorrow!
Listening To: Gwen Stacy - "A Dialogue"
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