Feeling run down...awwww. Now get up and go.

WOD 4/11: weighted pullups

• 55lbs x 3 reps
• 55lbs x 2 reps
• 55lbs x 3 reps
  
• 55lbs x 2 reps
• 55lbs x 2 reps

i was a bit disappointed with the low amount of reps. i feel like i should have been able to bust out more then 2-3 reps per set, but it didn't happen. i was exceptionally tired so perhaps that was it. it's also been a month since my last break, and i haven't taken a half volume week. part of that is because ive been taking more rest days than i had in the past. i purposely fell off the 3/1 schedule because i've been focusing more on strength and have been taking longer to recover. i may go easy this week tho. maybe focus more on metcons because doing strength workouts at half volume seems sort of pointless.

WOD 4/12:
As many rounds in 20min of:

• deadlift 65lbs x 10 reps
  
• clean (hang, squat) 65lbs x 8 reps
• push press 65lbs x 6 reps

rounds completed: 7
total reps: 168

i wasn't impressed with myself over this workout either. i think i've been a bit run down (see above). well this is what happens...welcome to the game, as they say.

Elite Crossfitters are no joke!

4/9: rest day

WOD 4/10: 5 rounds for time of:

• clean (squat, hang) 95lbs x 7 reps
  
• slapping pushups (hands slap chest) x 7

time to complete: ~11m (forgot my watch again!)
total reps: clean x 35 reps; slap pushups x 35 - 70 reps total
i mimicked a workout on the xfit site...def kicked my ass.
and also re-checked the ego - the xfit elite are no joke.

Push and push until you can't no more...

4/6: rest day

4/7: rest day

WOD 4/8:

shoulder press (standing):

• 135lbs x 1 rep
• 145 x 1
• 155 x 1
• 165 x 1
  
• 175 x 1 - PR!!!

push press:

• 135 x 3
• 145 x 3
• 155 x 3
• 165 x 3
  
• 175 x 3

push jerk:

• 135 x 5
• 145 x 5
• 155 x 5
• 160 x 5
• 165 x 5

felt good to set a new PR. i've been focusing on strength lately...i have yet to test my squat/dead 1-3 rep yet. we'll see. back up to 170lbs bw again as well. was 165 a few weeks ago.

The Yes Spin Zone

WOD 4/4: gwen (mod'd):

• clean&jerk (hang, power)(95lbs) x 15 reps
• c&j x 12
• c&j x 9

forgot to time - mainly because i had my head wrapped around trying to get myself into go mode to do this wod. the idea is that you do all reps continuously w/o taking your hands off the bar. to do so is considered a foul. well, 95lbs was too much because after rep 8 on the 1st set i had to set the bar down. oh well. it still completely rocked me...whole body soreness!

total reps: 36

WOD 4/5: spin class w/liz :)

i voluntarily tortured myself again. kidding liz!
her spin class fits so well into the crossfit methodology - you just push and push and push.
this particular class was rough because there was a lot of hill work. extended amounts of time at your "8-10" (out of 1-10 scale) resistance.
this of course is great for me as i'm looking to develop power. it blew thru my anaerobic threshold. felt great afterwards w/crazy endorphin rush.

time: 1 hour

This is to all the Metcons out there...

WOD 4/3: 5 rounds for time of: (made this one up)

• deadlift (135lbs) x 15 reps
• elevated pushups (3ft) x 15
  
• alternated between squats (air) and lunges (15 reps a piece)

time to complete: 10m56s
total: deadlift (135lbs) x 75; pushups x 75; squats x 45; lunges x 30
total: 225 reps

Life keeps getting in the away / end excuse

3/30: rest day

3/31: had to take the day off because matt needed help moving into his new apt, so sort of got exercise.

WOD 4/1: 5 rounds for time of: (made this one up)

• 5 tuck pullups
• 10 pushups
• 15 squats (air)

time to complete: ~4m30s (i forgot to bring my stopwatch - duh!)
total: pullups (tuck) x 25; pushups x 50; squats x 75 - total reps: 150

4/2: rest day (fell asleep and didn't make it to gym, doh!)

In Preperation for Mountain Biking...

3/27: rest day

WOD 3/28: split jerks 3 x 5

• 135lbsx 5 reps
  
• 155 x 3
• 165 x 3
• 175 x 3
• 185 x 3 - PR!!! (w/good form!)
  
• 190 x 2 - PR!!!!!

destroyed this! i threw the weight up w/authority. each rep. i surprised the shiz out of myself actually. :)

WOD 3/29: spin class w/liz :)

tried out a spin class for the first time. :)

it was one of liz's courses. it was great! aerobic mixed w/a lot of anaerobic. it simulated a good amount of hill climbing on a mountain bike. it's actually great training for this spring. liz's teaching is no joke! my legs were toasted after the class. actually felt like i came back from mountain biking. there were times where i really had to keep pushing.

it was my first time on a spin bike, so i had to acclimate myself to it. the resistance dials definitely have a learning curve associated w/them. she would say "adjust to your n", where n would be a number from 1-10 in resistance. so i essentially had to "find" my resistances.

time: 1 hour