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.

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.