Re-Set

Wanted to work on my clean and jerk. Probablt my weakest lift. RH saw me struggling with weight I should kill. Brought the weight back down. Re-set my movement and the transition from clean to jerk. I felt great and gave me a better knowledge of how it should feel and work. Then worked my way back up hit two smooth lifts back to back, up the weight and rest 1 minute in between sets. It was amazing to feel a little more confident in my movement and approach. Robert is an amazing coach, and the longer I coach/ train at CFD the more I see it. By then I was whooped and felt great about it.

then

10 minute Double Under test: 464

then

4 rounds for time of
400 mtr run
12 kb swings at 70lbs
21 ring push ups.

My time- 15:55

Was gassed from the cleans and DU, cramped a little in my left quad and swallowed back vomit several times. That being said I really liked the WOD and wasn't to beat up about having to hold back some. Felt great.

5 x 5 Back Squat

5 x 225
5 x 275
5 x 305 failed
5 x 300 PR
10 x 225.

I love the strength WODs. Getting there, thanks CF Football.

Another Faaaaast.

So for the past month I've been playing around with my eating habits. I mean I didn't make it to Regionals, so now is the time to fool around with training and eating. Did a 3 day juice fast about three weeks ago, was horrible, glad I did it, but very mentally tough. Then the following week I did a 24hr fast. Not bad at all, felt great the next day and was able to kill a big SWOD and met con at CFP. Today I am doing my second 24hr fast. Its convenient to do them while I'm on shift at station 12, that way I can continue my 2 on one off training schedule, but it can be very tough when every time I fast these guys are eating pizza. Big cheesy, NY style pizza, with garlic bread and wings and soda. If I was eating I wouldn't be fazed, but when I'm purposely starving myself in the name of fitness, and the vainess of my six pack, it can be torture. I do well be just going into the weight room, do some stretching, or reading. Had a cheat meal Friday night which taught me a lesson. Meal consisted of fresh cut and fried potato chips covered in blue cheese, sliced chicken, and balsamic reduction, then some bread with butter, salad with Italian dressing, and a big juicy bacon cheeseburger with french fries, and glass of red wine. Tasted amazing, and was just a little too much food, but felt happy. An hour later I was sweating, cramping and feeling like I should have the two finger dessert. Was able to tough it out and fall asleep, but realized that for almost a year I've been semi Paleo, and for 6 months I've been strict with small cheats, and recently I've been 100% Paleo. And I just can't go all out with a meal without feeling some sort of repercussions. Sucks!!! So I'm fasting, and will start off tomorrow with a big, but clean breakfast , and kill a WOD and set a PR with my 5x5 back squat. I Fucking love CrossFit. I has made me a stronger, faster, more aware human. It still changes my life and amazes me to this day.

Fran

Fran PR @ 4:06
I hurt me bad.... Hit it with everything I had. Will hit it harder next time.

CF Daytona Rx

1000 mtr row
100 double unders
750 mtr row
75 double unders
500 mtr row
50 double unders
250 mtr row
25 double unders

My time- 16:25

Owned the white board. was nice. But MK and RH could have totally had my number. They were off, and didn't hit it as hard as they could've.

SNATCH!!!!!!!

Worked on snatch. have been stuck at 175 lbs. for a long time. Finally got to body weight. Hit 185 very smooth. Then pulled 190 and failed three time. I have them, just wasn't hitting my mark. Need to keep back tighter on the oull and catch and keep my hips moving forward not back. If you watch the video you 'll see the mistakes.

Then did the CFP Rx WOD.

8 min  AMRAP. @ 95lbs.
3 power snatch
6 hang power snatch
9 over head squat.

Did- 5 rounds + 2 hps.

Owned the white board.

CF Football WOD make up.

I soooo need work on my snatch...

CrossFit FootBall 05/7/10

Bench Press 5 x 5 @ 225

Hand stand holds x 3- 1:06/ 1:21/ 1:28
Max strict chin ups x 3- 15/ 15/ 15
then

5 rounds for time of
Power Clean x 5 @ 70% of your 1 rep max ( used 165#)
70# kettlebell Farmers carry x 100 mtr

Time- 13:40

Was a good one, and managed all but one of the farmers carries with setting the weight down once each trip at the turn around. Cleans went well, but grip def was the thing that made them feel like work. That and the fact that we did the whole WOD outside and it was pushing 90 degrees and 100% humidity. Fucking gross out. But was a great WOD and Levi on my heels and passing me made it much better. But I did pull it off at the last second.

Fight Gone Bad... Championship Rounds

FGB
5 Rounds w/ 1 minute rest in between rounds
each round is one minute of each movement for reps.
Wallball
Sumo dead lfit high pull
Box jump
Push press
Rowing (for calories)

Total reps- 426

then 5 x 5 Back Squats @ 225 and handstand walks 40ft.

CF Football. Loving it......

7 rounds for time
Dead lift x 3 @ 315
HSPU x 6
Box Jump x 9 @ 24"

13:47...... DID WORK!!!!!!!!!!

"Dorthy Mantooth is a Saint"

"Dorthy Mantooth is a Saint"
Body Weight Back Squat @ 185 x 20 x 15 x 10 x 5 x 1
with
Muscle ups x 10 x 7 x 5 x 3 x 1

Time- 16:01

Last muscle up really fucked me...... Stupid.