Week 24 - Crossfit any where

Monday: Death by Clean and Jerk w/ 135
              10th minute
              later....
              3X10 (total) Lunges w/ 225 (in place)
              3 rounds:
              10 bent over rows w/ 135
              30 situps w/ 26kg KB
              later....
              Sand volleyball
Tuesday: 100 deadlifts w/ 225
               10 HSPU drop penalty
                13 something minutes
Wednesday: 7 rounds:
                    3 Over head Squats w/ 225
                    6 L- Pull ups
                    9 Burpees
                    28 something
Thursday: Rest
Friday: 5 minutes burpee's
           later...
           Muscle Clean work
Saturday: EMOTM
              for 10 minutes
              5 muscle Snatches w/ 135
              then...
              EMOTM for 10 minutes
              5 Bulgarian Ring Dips
Sunday: Rest

I am loving the plates! It's kind of interesting because I can't drop the plates since their metal, I feel like I am getting stronger just because I am so focused on not messing up that me form is better. Something I will be incorporating a lot of are good ole fashioned muscle clean's and snatches. The reason being is that may upper body is relatively weak when is comes to Olympic lifts or just weightlifting in general. But I will be balancing that out with squats and a lot of lower body work as well. My conditioning has gone down a bit, but I attribute that to poor nutrition. But over all I am noticing many changes. Squats which use to be my most hated and worst lift, have now become my favorite and one of my best lifts. Squats have also become my fall back lift. If I am ever in doubt, I'll just squat, before it was snatch, but now its squat. CrossFit any where baby!

Week 23 - Added plates

Monday: 3 rounds

                         - 10 muscle- ups

                         -  20 Squat jumps with 45 pound barbell

                         - 30 KB Swings w/ 26 kg

Later... 

              5 minute AMRAP

              170 pound sandbag load on 36 inch object

Later....

              run bleachers for 30 minutes

Tuesday: EMOTM for 15 minutes

               2 squat cleans w/ 225 lbs

Wednesday: 100 burpee's for time...

                   every minute that role's around do 5 thruster's w/ 135 lbs

                   13:58

Thursday: Prasara Yoga

Friday: 21-15-9

           225 pound back squat

           kb swing w/ 26 kg

           12:20

Saturday: 5 rounds

               10 hang power snatches w/ 135 lbs

                50 yard sandbag carry w/ 170 pounds

                10 toes through rings

                 15:43

I GOT PLATES!!!!! Four 45 pound plates! Stoked! 

This last week was awesome! The work outs were rough, but for finishing a workout after I had woken up just 20 minutes before. I am happy with my times. I am lighter. And I feel like I am getting stronger. The only thing that stands in the way is my nutrition. Cause it ain't that good! And the fact that I am not focused on CrossFit. I am focused on missionary work. But I am still improving. So I am happy!

Week 22 - Lots of Weights

Monday: 3X5 Back squat w/ 275 (SM)
             3X5 Bench Press w/ 250 (SM)
             5 rounds:
             10 Deadlifts w/ 275
             10 Burpee's
             6:56 (terrible)
Tuesday: 5X3 Power Clean w/ 245
              4 rounds:
             10 Push press w/ 135
             10 Decline Sit- ups
             20 KB Swings w/ 26 kg
            7:45
Wednesday: Rest
Thursday: 5X2 Power Snatch w/ 185 (Touch and go)
               3 rounds:
               7 front squats w/ 225
              14 over bar burpee's
              7 hand stand push- ups
             14 strict pull ups
             14:57
Friday: 3X5 Back Squat w/ 285 (SM)
           3X5 Bench Press w/ 255 (SM)
           Every minute on the minute for 15 minutes
           3 squat cleans w/ 185
Saturday: Rest

This week had WEIGHT! LOTS of it! Thursday's workout was awesome. To be able to be front squatting that weight in a workout after 5 months of not doing front squats makes me happy. This week will look a little different, because I have moved apartments again and I don't have the access to weights that I have had. But I am looking forward to experimenting again and seeing just how far I can go with CrossFit in a non- ideal environment and situation.... By the way, it has been like an average of 36 degree's, so it's been cold.

Week 21 - Barbells

Monday: 3X5 Back Squat w/ 295 (Smithson machine)
             3X5 Bench press w/ 245 (Smithson Machine)
             5 rounds
                         10 decline sit ups w/ 45 # plate overhead
                          6 GHD raises (on ground)
            then...
                      1 hour of football
            then...
                      3 hours of basketball and volleyball
Tuesday: Crane leg extensions 3X6
              Bridge holds 3X 1 minute holds
              10 minute AMRAP
                             10 Strict press w/ 2 50 pound dumbbells
                              5 L- Pull ups
Wednesday: Every minute on the minute for 10 minutes
                    9 deadlifts
                    6 hang power cleans
                    3 thrusters
                    all w/ 2 50 pound dumbbells
Thursday: Rest
Friday: 3X5 Back squat w/ 285 (SM)
           3X5 Bench Press w/ 245 (SM)
           3 rounds
            20 bent over rows with 2 50 pound dumbbells
            10 windmills w/ 26 kg KB (per side)
Saturday: Power Snatch....
                135, 155, 185, 205
                 EMOTM
                 2 Power snatch w/ 155
                 20 double unders
I GOT A BARBELL! And some bumper plates. At the end of this week I purchased a CAP 45 pound barbell and some bumper plates off of craig's list. I AM STOKED! I was thoroughly convinced that I wouldn't be touching a barbell for two years. I was wrong, and I am blessed. On Saturday, I decided to do my favorite lift, the Snatch. I power snatched 205 # and called it there, after 5 months of not lifting barbells I am happy with that amount of weight, and the weight went up with ease. Afterwards, I did an EMOTM workout that started with snatching 155, but the last 2 minutes I bumped it up to 165, and the last minute I did 5 TNG reps with that weight. I am stoked!

Week 20 - Happy New Year

So this week I'm going to do something a little different.

I had some great success with working out this week, with new gains and improvements. My legs continue to get stronger and stronger.

But I wanted to take the time to reflect....

A year ago I walked into CrossFit Hardcore with the intention to Coach and the ambition to compete with the best team out there. Now that 2012 is coming to a close, and as I take the time to look back. I thank my God for the blessings he has given me this past year. He allowed me to start competing at such a young age. He blessed me with some great and amazing friends and family from CrossFit Hardcore. And most importantly, He has trusted me enough to send me on a mission. I am grateful, very grateful. And because of the blessing I have received, I know that I must continue. I will continue to work and to train. I will continue to preach and to open my mouth. I have developed a strong love for all variety of people. And I want to share and spread what I have been blessed with. Thank you for the great year to all of those who have made it great. This year will be even better. I am coming up to 5 months out on my mission. These next 19 will be the best!

Elder Logan Yates (Baby Huey)