This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

That was stupid. Knee was not feeling it but tried to get some volume in regardless while wearing knee wraps. Worked up to 185# and felt light gonna sit on a block of ice and probably take tomorrow off.

25 dead hangs w fat gripz holla.

Day off yesterday and back at it today.

Went for a 1rm on BP today and got 265#. Quite happy with this and missed 275 about 3 inches off the chest. Bar path went back but there is always next time. Torn PCL and still making PRs- trying to keep my head up.

Probably around 190lbs right now- don't want to think about it.

Complete:
Find 3 RM Floor Press
then...
10 min Mash Up
Max Pull Ups in 4 mins
Max Handstand Push Ups 3 mins
Max Push Ups 2 mins
Max Double Unders 1 min
Post Floor Press and Max Reps of Mash Up to comments.



First time in a while I was able to complete a CFFB WOD.


Floor press 3RM @ 245#.
31 strict pull ups
8 HSPU (impact coming down was too much on knee)
47 Push ups.
No double unders.

Strict Chins
3-3-3-3-3
@ 30#. Easy should have went up.

Pendlay rows @ 165# 3x5
Strict press w fat bar @132.5#

Milk to the face tonight.

That looks like an awesome gym! Where is that?

Chiang Mai, Thailand.

Awesome!

I also thought the video a couple posts above was amusing. It looks like the girl in the background is either in love with your manliness or is scared you're going to drop the barbell on her.

Push Press 3x3 @ 185- felt good getting seriously heavy now.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans
Strict Pull Ups

Subbed power cleans for true push ups w pvc and feet on medicine ball. 10:16

Push Press 3x3 @ 190# w fat bar. Pumpedddd about this. Showed some grit as I missed rep 1 of set 2 and went back to it and got all 3. Probably one of my finer mental toughness moments.
Bench Press 3x5 @ 217.5# w fat bar. Bar speed was slowwwwwww. Set 3 was the easiest as it is always with me. Pinching the shoulder blades back and thinking about breaking the bar helps so much.

Ran out of time and did a 6min AMRAP of:
5 Bar dips
5 Chest to bar pull ups (w kip)

After doing so many strict pull ups I have no idea how to kip anymore (brag?) and I almost hit my head on the structure cause I was kipping hard and have gotten so much better at pull ups.

On my 3rd liter of milk today.

Update: blah blah blah. Knee still sucks but I am seeing the doctor on Saturday.

3x3 push press I am now at 195# w fat bar. Missed rep 3 of set 2, stuck with it and dug deep to get it. Getting really ****ing heavy and fun.

Pendlay rows I am at 3x5 w 185#.

Strict chins I am at a 5x3 w 40# going for 45# on Thursday which will be no issue.

Complete 7 rounds:
Handstand Holds for maximum time
Max Reps of Supine Ring Pull Ups

Best round of handstands was 60 and worst was 18 seconds.
Best for rows was 12 worst was 6.

Subbed stabilizing 2 20kg kbs on a fat bar which was way the **** harder than doing a handstand. Impact was too much rolling off the wall. Tights for extra crossfit douche points.



Once my knee comes back I will do 15 clean a day at least.

Friday:
Pendlay rows @ 195# 3x5 (PR)
Bar is moving slow but pumped these are coming along so well.

Max weighted 1rm chin up
40# x 1
55# x 1
65# x 1
75# x 1
85# (F)

Did Tabata airdyne. Got 100 calories in 160 seconds. Holy **** was I exhausted- never have I felt that drained from a tabata- that ****ing thing is evil.

Saturday:
Went to an orthopedic surgeon for my knee and its been 3 months. Nothing has really improved beyond it being a level 1 PCL tear and I can return to sports. I was told to strengthen the **** out of my quad so I'll have to add in some more rehab stuff but I got the OK to start squatting.

Resetting is going to suck a fat one.


Saturday WOD:
Push Press 3x3 @ 200# w Fat bar (PR)

Gutted these out but really happy I got them. Reallly ****ing hard no failed attempts.

Half a tabata with the airdyne and got 62 calories (80 seconds) that thing is so evil its not funny.

Looking forward to next week.

Reset backsquat to 185# Feels like a joke but I want my mechanics to be perfect and my knee actually felt good. Little bit of noise from it but whatever.

I was thinking about starting to do low bar squats but I'm going to stick with high bar til I get back to 300# for 3x5.

Strict press 3x5 @ 137.5# w Fat bar (PR)

Felt better than last week.

10 minutes on the airdyne- will start working in jumping, cleaning, and running this week.

Tuesday:
DL 5RM @ 300# Felt meh- knee is ok but just haven't deadlifted in over 6 weeks and it showed.

Push Press 1RM
205x1
215 (F)
215x1
220x1
225x1
230x1
235(F)
235x1

I have videos of 220 and 225 which will go up soon but my camera died. So annoying. I felt like I had maybe 240ish in the tank but who knows.

Airdyne for a little gonna do some cleans today. Holla.

Wed:
****ed around with cleans from a box. Repped 175# knee felt really good aside from some noise. It's actually worse in a new place reminiscent of when I had jumpers knee. Gotta mash it and rest up.

Few vids from this week.







Really want to work my elbow speed and overall transition speed under the bar. I hate riding it down but the more I do these the better I'll get I hope.

Tomorrow is gone be hard.

Squat 3x5 (add 5 lbs to last workout)
Used 195# today bit of knee pain probably from the cleans yesterday but got all the reps at ass to grass. 305# I'm coming for you.

Complete for time:
21 Bench Press - 225 lbs
42 Supine Ring Pull Ups
15 Bench Press - 225 lbs
30 Supine Ring Pull Ups
9 Bench Press - 225 lbs
18 Supine Ring Pull Ups

Scaled to 175#. Holy **** this was hard. 14:32.

Amatuer
Power Clean 5x3 (add 2.5 lbs to last workout)

175# felt okish- elbows are slow and my footwork needs improvement but I'll take it. Weight felt light.

100 KB Swings - 2 pood
100 Evil Wheels
*This maybe broken up in any order.

**** me. This took 17:53 and I have a funny feeling my trunk will be 908725780x worse tomorrow.

I am going to start adding in weighted lunges and step ups to help out my knee.

Milk and sleep to the face.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters - 135 lbs
3 Chest to Bar Pull Ups
6 Barbell Thrusters - 135 lbs
6 Chest to Bar Pull Ups
9 Barbell Thrusters - 135 lbs
9 Chest to Bar Pull Ups

15-15 etc etc.

Got 82 reps which I am pretty happy with. Pull ups felt money- knee felt surprisingly good on the thruster. My conditioning is absolute **** and I am right in the mean regarding this workout. I'm happy to just have a baseline for my fitness but when I do the open next year I'll supplement a lot of conditioning work in January.


I am still unbelievably sore from this week- I am going to drink a full gallon of milk today and plan on going back to the states in May for a month or so. In this time I want to really work on my squat and knee strength while adding in ancillary work. I start swimming in a week or so as well which will help out my conditioning and knee strength.

Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

205# with the squat. Trying to make sure its absolutely perfect and my chest needs to be a bit higher. Felt good no knee pain.

140# w fat bar (PR) on the press. Felt good and hard. Cannot wait to find my 1rm press soon.


Complete 5 rounds:
30 Seconds Max Reps with One Arm KB Push Press (RT) - 1.5 pood
30 Seconds Max Reps with One Arm KB Push Press (LT) - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

137 reps. Rx.

Amateur
Deadlift 5 RM (add 10 lbs to last workout)

310# Cake.

Complete 5 rounds:
Max Strict Pull Ups
Sprint 100 yards
Post total pull ups to comments.

37 pull ups.
15-7-5-5-5

Subbed 20 second airdyne sprint after each. Holy **** was that hard.

Amateur
Squat 3x5 (add 5 lbs to last workout)
215# Some knee pain today and then spasms after I was done. Not too hot on that.

Bench 3x5 (add 2.5 lbs to last workout)
220# w fat bar (PR) Felt good man.


Complete:
In 10 minutes work up to a 1 RM Rack Jerk
rest 2 mins
In 3 mins work up to a Max Height Box Jump
rest 2 mins
Rack Jerk 4 x 1 @ 90% of 1 RM (rest 2 mins)
Post 1 RM Rack Jerk & Box Jump and working sets to comments.


Didn't have time for the accessory work. 215# rack jerk (PR) from 205#. 46"box jump which is pretty good. I had 0 confidence jumping and my knee was sketchy all day- so I'll take it, still a far cry from my PR of 51" Probably just getting too fat.

Amateur
Power Clean 5x3 (add 2.5 lbs to last workout)
Used 185# felt good not great- super rushed as I had 10 minutes to complete a 5x3.

Complete 4 rounds:
1 Min - Max Reps Weighted Pull Ups - 45 lbs
1 Min - Max Walking Lunges holding 45 lbs plate (count each step)
1 Min - Max Reps Russian Twist w/ 45 lbs plate (count each plate strike)
Rest 1 min between rounds
Post total reps to comments.

Subbed burpees for walking lunges and 25lb in chains for pull ups.
27 pull ups
75 burpees
102 strikes.

Straight gassed.

Pendlay rows 3x5 @ 185#
Barely warmed up so these were a little harder than expected especially after resetting.

As many rounds as possible in 12 minutes:
10 Box Jumps @ 70% of 1 RM from 3-29-12
1 Front Squat @ 3 RM Power Clean from 3-30-12
50 yard Sprint
Post loads & heights used and rounds completed to comments.

Used 32" for box jump and 185# for FS.

7 rounds and 8 box jumps. Knee was barking on the jump down so I started to step down which took more time than I wanted. Feeling good now especially after mashing my quads with a barbell.

Looking forward to next week.

Amateur
Squat 3x5 (add 5 lbs to last workout)
225# Gonna post a form check.

Press 3x5 (add 2.5 lbs to last workout)
142.5# w fat bar (PR)
Almost passed out on 3rd set trying to hold my breath as long as possible.

Complete for time:
150 Push Ups
*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.

10:25

Subbed 15 sec airdyne sprint for run. No arms right now.

Amateur
Deadlift 5 RM (add 10 lbs to last workout)
320# Felt good- thumbs hurting a bit from hook grip.

Max Rep Handstand Push Ups
15 Hollow Rocks
Post total HSPU completed to comments.

37. Took about 14 minutes.