On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

SWoD

Strict Chin Ups – 3xMax Reps

My Results

205lbs 2 pClean & 1 Jerk OTM for 15
Chin Ups: 6, 4, 4

whilst warming up, 225lbs felt heavy… however, i might’ve done that a little too soon as 205 was much too light. i decided to do the Amateur strength workout today – 3xMaxReps vs a 3RM – i don’t think i’m ready to do a 3RM for any of those pull up variations.

not sure really what the difference between Pull Ups and Chin Ups – i do them the same…

Complete 10 rounds:

3 Weighted Pull Ups
3 Box Jumps @ 70% of 1 RM Box Jump
Sprint 10 yards

*Rest 40 seconds between rounds

Strength WoD

Power Clean 3,3,3,3,3

My Results

WoD: 25lbs (5 rounds), bodyweight (5 rounds): 11:17
SWoD: pCleans: 225, 245, 255, 245, 255

have i mentioned before that pull ups are the suck? yes, i have and i will continue to – most likely until the day i die. started off pretty solid with the WoD today, but the weighted pull ups started draggin me down, so i dropped the weight half way through. i also feel i’ve found my grip limit with regard to power cleans – right around 250lbs. i dropped back down to 245 because the third set was almost a fail (and i didn’t want it to get epic), but the 4th set felt a lot better.

The Ensign
Complete as many rounds as possible in 3 minutes:

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

*Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
*Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.

My Results

4rnds, 3rnds, 2rnds, 3rnds, 3rnds + 1 pClean, 3rnds for a total of 18 Rounds (and one extra pClean).
don’t have rings available to us, so subbed regular dips for ring dips

didn’t get back from Pheasant Fest until late Sunday night, so we skipped Monday’s workout. i’m still struggling with not being tired, but we got the workout done today – it was a lot harder than i had expected (you’d think i’d just expect these workouts to always kick my @$$ by now). apparently, my triceps are a lot weaker than i remember – the dips are what killed me today. to make up for no Monday workout, i’ll get some work done on Frid… looking forward to it as always

Death by Power Clean

With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute…continuing as long as you are able.

*Use 55% – 65% of 1 RM Power Clean

SWoD
Deadlift 5RM (5 Rep Max) & Weighted Pull ups 3 x max reps

My Results

9 rounds + 6 @ 165lbs

Deadlift 5RM: 405lbs
Pull ups 3 (25lbs), 3 (25lbs), 3 (25lbs)

as usual, this workout quickly got tough… she starts out pretty easy but once i hit round 8, i started to fall apart. the nice part was that my hip seems to have fixed itself and didn’t bother me at all today. which is one reason why my 1RM on monday was the same as my 5RM today in the deadlift. the pull ups still suck, but i did them dead hang (except the last one was a solid kip). progress will be made, just gotta keep at it.

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

My Results

1450 lbs CFFT

clean: 275 (fail 295)
squat: 405 (fail 455)
bench: 365
dead: 405 (fail 475)

today was not a good day. walked in and my hips just ached – not sure what the deal is, but it just started this morning. it’s not like i did anything since wed and i wasn’t even that sore. very disappointing. last time i did the CFFT (3.12.10), i was able to total 1560 – drastically better results in squat and deadlift. of course, i didn’t push it too much today because of the hip just not feeling right. need to visit the chiropractor soon.

Insanity – Day 3: complete!

inspirational quote of the day:
“Obstacles are things a person sees when he takes his eyes off his goal.”
– E. Joseph Cossman

Insanity – Day 19: complete!

inspirational quote of the day:
“He that is good for making excuses is seldom good for anything else.”
- Benjamin Franklin

no excuses today, yay!

Insanity – Day 12: complete!

inspirational quote of the day:
“If there is no struggle, there is no progress.”
- Frederick Douglass

good news with that quote, there’s definitely struggle with insanity!

regardless, i am noticing that the triangle poses during the warmup stretching routines are getting easier (they call that progress in most countries). i refuse to step on the scale until, well, next week when we do another fit test. that will be the true test answering the question: ‘does insanity work?’ in other news, while i am constantly hungry during the day, i’ve been able to eat in moderation for the most part. i know that was always my biggest problem, i like to eat and when i has food in front of me that tastes good – i’ll eat a lot of it. moderation, hmmm, where have i heard that before

Insanity – Day 8: complete!

thought of the day
“Adversity is wont to reveal genius, prosperity to hide it.”
- Horace

well, by the time i finally gave up on getting the DVD player to work (now), it’s too late for me to get the workout in today, as i gotta get to work. maybe this is God’s way of saying “dude, you’re sore, relax a bit today” – at least, that’s how i’m going to take this.

i’ll get this workout in down the road a couple times, but man, i’m irked that i’m missing a workout.

Insanity – Day 3: over

thought of the day:
“A wise man will make more opportunities than he finds.”
- Francis Bacon
mmmmmmmm, bacon

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

My Time: 18:08

Something makes me think i’m going to be hurting tomorrow… i haven’t done much core work lately. Core work was definitely done today. I think my hip-flexors will feel this one tomorrow too. Wow. i didn’t do full – “touch-the-floor” GHD Sit-ups, just went to parallel – other than that, what you see is what i did. looking at the comments on the site, i didn’t do terribly. it’s always humbling when i see a 41 year old kick my @$$ in these workouts.