Squat 3x5 (add 5 lbs to last workout)

285 5x3 - super tough first set felt like **** with the last 2 feeling much better seems to be a common occurence.

Press 3x5 (add 5 lbs to last workout)

137.5 3x5


Everything felt hard lack of sleep and **** diet over the weekend didn't do the metcon

DL 5RM

#315 didn't take hands off the bar and all the reps felt great. Really hoping this reset lets me pull 420ish

On the minute
Complete the following on the minute for 10 minutes:
3 Weighted Pull Ups - 50 lbs
Max Rep Power Cleans 65-70% of 1 RM

Awful- absolutely awful.
Scaled to 8 rounds after trying 20kg KB for 2 rounds, then 16kb for 2 rounds- hit failure transition time to PC was too long went to strict pull ups w 140 for PC.

44 reps.

Squat 3x5
#290 all reps. Holy **** was this hard- 2 reps almost started to become squat mornings but got em. Monday I am going to drink so much coffee before my work out to get my old 1rm for a 3x5.

The Volkswagen
21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

Scaled down to #165 9:49. Really ****ing hard towards the end couldn't feel my chest.

5x3 Power cleans #185

Still moving forward a bit need to work on technique.

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

No penalties. Sucked.

Squat 3x5
Press 3x5

Find Rack Jerk - 1 RM
*You have 15 minutes to find your 1 RM
then....
Fastest 20 yard Pro Short Shuttle
*You get 5-7 efforts to find your fastest time.
*Rest as needed between efforts.


ASWOD: #295 felt great- this was my september BS 1rm
Press: #140 - cake

Rack jerk #205 - never done this before

All around 5s

Amateur
Squat 3x5 (add 5 lbs to last workout)
HBBS: #300 - Last set was awful but depth was great. Pumped today.

Bench 3x5 (add 5 lbs to last workout)

BP: #205 w fat bar. Reset to 205 from 210 cause I haven't benched in a while felt pretty good.


Complete as many rounds as possible in 10 minutes:
5 Any Way Overhead - 185 lbs
7 Ball Slams 40 lbs
9 Push Ups

Scaled to 7 minutes with #155 push jerk.

4 rounds.

Bai teao.

Updaaaaaaaate.

****ed up my knee after taking a spill. Still not 100% so my training will reflect that. Stayed up til 6:30 am today to catch the pats lucksack a win vs the ravens.

Squat 3x5
250, 260, 265

Couldn't believe how hard this was. Felt like ****, hips hurt and weight just felt plain heavy. There is always tomorrow.

Strict press:
3x5 #120 w fat bar. I switched to fat bar after failing at 150 3x5 because of my bench results with it. I am hoping to see some big gains from it while strict pressing.

No metcon as I am running on fumes at this point.

Tuesday failed my 5rm DL at 4reps at #345. I'll try again as I was feeling like **** etc etc. I'll get it.

Today was fun.

Squat 3x5
#265- knee starting to come around but my hips are not happy with all the squatting. Time to power through.


Bench 3x5
#210(PR) - w/fat bar, felt ****ing incredible. Great bar speed and my shoulder is coming along. Kelly Starret of Mwod has the best shoulder mobs.


Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge w/ 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

Rx'd 4 rounds plus 5 lunges. Arms felt like jello- layed on the ground for about 3 minutes before I could move. Good day.

PC 5x3:
#177.5
Form is really coming around, donkey kick is nonexistent- hips are getting open; just gotta speed up the elbows. Really happy with these.


Complete 5 rounds:
Max Rep Pull Ups with 50 lbs
Farmer's Carry 100 yards as heavy as possible
*For famer's carry walk out 50 yards and back 50 yards.
Post total reps and load used to comments.


Used #25 and 2pd kettlebells for the walk. 10:15
Pull ups were 7-4-3-4-4

Absolutely fried.

BS 3x5
#270- felt like ****. Hips and knees are not feeling the volume atm and my sleep is ****.

Press 3x5
#122.5 w fat bar
These were comically easy- really happy to see how the fat bar makes my strict press go up.

very 30 seconds
Complete 3 burpees and perform max rep pull ups.

The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.
Post total time it took to complete 100 pull ups.

Rx'd 11:25

Not a good day.

DL 5RM- hands are torn up and knee is acting up did 275 with the ****tiest hook grip that hurt like hell. should have been doing #345 today- just wanted to get some pulls in.

Can't sprint so did 25m prowler pushes w 180. Knee felt like garbage- icing now. 100 med ball sit ups w 20lb for time. 6:17.

Bleh- going to be a long february.

Squat 3x5
#275

First time using knee wraps- wasn't really feeling it. Knee felt like junk.

Bench 3x5
#212.5 w fat bar (PR) Felt great might be slowing down soon.

No metcon as the knee was janky.

Update.

Found out from a doctor that he thinks I have a micro tear in my LCL. Awesome. I guess the silver lining is that I was doing 3x5s w 90% of my 3x5 PR weight on backsquats.

Headed to the gym on Monday and got in a motorbike accident where a Thai woman decided to pull out in front of me while I had the right of way. Was in a very weird headspace as I got up from my bike and standing in the middle of an intersection but relatively unscathed for what could have happened. Left knee (non lcl knee) is pretty scraped up and had to pull rocks out of my hands but a giant dumpage of run good.

Got to the gym and stared at the ceiling reflecting on how lucky I was.

Strict press #125 w fat bar for a 3x5 which felt great. Hoping to get my 1RM strict press around ~180.

Walked with a 70lb sandbag for 15 minutes without putting it down as I am not allowed to squat, run, jump, or do anything fun.


Today was a different story.

Deadlift 5RM at #340- last 2 were hard; I'm working on not letting go of the bar and waiting 2-3 seconds between lifts as much as possible.

Strict pull ups x3
15-13-11

Felt great, was 1 off matching my PR and I am very happy with maintaining double digits over 3 efforts.

Beat the Coach 1.2
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs
*This workout comes courtsey of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
Post weight used and rounds complete to comments.

Used #155 and did on the minute instead of 30 second because of the knee. I would have loved to use #185 but gotta get back to 100%. Everything felt cake.

weighed in at 87kg and a body fat % of 9.1. Somehow have to work on endurance for the Open while rehabing the knee.

Thursday- still can't squat and total was death by heavy backsquats.

Bench press 3x5
#215 w fat bar (PR)
Felt great and glad to still be making tons of progress on this.

Did a death by workout of true push ups and strict pull ups. Failed on 11 strict pull ups.

UPDAAAAATE:

Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do not drop the weight, do not set it down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
*Work up to the heaviest weight possible.


Used #115 as I haven't done this in a while- hands were toast afterwards.


Saturday:
8 Prowler Suicides
*Push the prowler, sled or flip a heavy tire for 25 yards. Touch and sprint back to the starting line. You have 60 seconds to walk back the prowler, sled or tire.
*Go as heavy as possible.

Used #180 as I still can't run full speed.

Holy **** was I dead. Haven't felt that gassed in a long while. Took just shy of 8 minutes.

R mother****ing X today.

I haven't been doing many CFFB wods RXd in the last few months and today I got after it and holy **** am I fried.

Complete 5 rounds:
1 Push Press - 185 lbs
1 Strict Chin Up
3 Push Presses - 185 lbs
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Chin Ups
*Rest 90 seconds between rounds
Post number from max rep push press + chin ups of each round to comments.


Push press felt great (5lbs shy of body weight)

Got 8 reps on PP and 26 on chins. 28 reps total on the PP- I shall be hurting tomorrow.

Level 1 PCL tear. ****.

BP 3x5 #215 w fat bar (PR)

Excited for find my 1 rm for this soon.

Yadda yadda yadda- BP 3x5 217.5 (PR) fat bar. 275# I'm coming for you.

Death by ring dips 10 rounds.

Life without squatting is boring.

Nice henching man!

Thanks! I had to look up what that meant.

Videoooooooo time. Push press 3x3 w 175 fat bar (PR). This was cake cake cake. I want to really focus on getting my knees back in that dip drive. Probably going to start doing this twice a week.

Last 3 days I have put in 20 dead hang pull ups and plan on doing 30 a day next week.

Walked a 5k (can't run) with a 50lb bag on my back which was pretty easy- def tight throughout the knee though.

Came back and did 3x5 Pendlay rows at 135#. Never done them before and will upload a video soon.

25 dead hang pull ups and someone in my gym had the genius idea of using these on the bar. 10 of my 25 were with these and holy **** are they hard. 30 dead hangs a day next week.

Big volume day.

Strict press 3x5 130# w fat bar. Tougher than I wanted it to be but got it all.
Pendlay rows 3x5 145# This is going to get posted in form check as I'm not sure how much of the set up resembles a deadlift.
Push Press 3x3 180# Fixing knee issue and felt heavy. Missed rep 1 on the 2nd set as I wasn't concentrating but made all the reps.

8 min Amrap of
6 True push ups (pvc and medicine balls)
4 Strict chin ups
2 Ring dips

Got 7 rounds + 2 chins

Absolutely smoked- did 25 dead hangs on top of this after the WOD.

First set of 3 for the push press. I'm using rips cue to lift the big toe to make sure the weight stays on the heel; its getting better but still not perfect.