3 x
95lb hang power clean x 15
burpees x 15
for total time
from 100423
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"He who gains victory over other men is strong; but he who gains victory over himself is all powerful" Lao-Tzu
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info
1. gto 205 - 5.1.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
2. bench 255 - 2.2.10
3. deadlift 365 - 5.4.10
4. press 167 - 4.22.10
5. p.c. 205 - 8.5.10
6. hang pc 193 - 3.7.10
7. s. clean 215 - 5.1.10
8. ohs 185 - 8.3.09
9. b.s. 295 - 2.6.10
10. f.s. 265 - 3.2.10
LOCATION
CONTACT
ARCHIVE
1. less than 175bw (177)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
2. 6:00 mile (6:27)
3. 24:00 5k run (24:41)
4. 1:00 400m run (1:06)
5. 1:30 500m row (1:32.2)
(1:29.3 - sat. 5.1.10)
6. 20:00 5k row (20:28)
(19:39 - wed. 3.10.10)
7. 50 Pull-ups (39)
8. 365lb deadlift (345)
(365.5 - tue. 5.4.10)
9. 205lb gto (195)
(205 - sat. 5.1.10)
10. 315lb back squat (295)
11. 6:30 100 burpees (7:18)
12. 10:00 30 MU (14:30)
13. 5:00 fran (5:23)
(4:17 - fri. 2.26.10)
14. 1:30 100 DU
(1:28 - sun. 6.13.10)
15. 8:30 the shop chipper (10:31)
(8:21 - fri. 3.19.10)
ALONE... RELENTLESS... DRIVEN FROM WITHIN.
3 comments:
don't be fooled, i'm not planning to make this sort of thing a regular occurance but my curiosity got the best of me. the truth is that i have neglected elementary, simple, and relatively straightforward efforts for too long. now i'm paying the price. i've eluded to the fact that my strength has risen over the winter but the problem, or question, is... at what cost? now i know the answer and it's what i feared, i've pretty much lost the ability to work thru the pain and discomfort associated with short, high intensity, efforts. that actually hurt to type. my goal is to continue to get stronger and faster and by admitting that half of that isn't happen is a hard thing to do because it means there are errors in my programming. by doing this today i'm taking steps to remedy the situation but it's worst than i had previously thought.
3:58
my goal for this was to modify to a load that, with full throttle application, would produce a time at or below the 3 min mark. for me it was just a matter of how many seconds under could i get. unfortunately things didn't go as planned. while mental strength was ready and willing to attack the next rep my lack of physical readiness acted like concrete shoes, slowing my efforts to a relative crawl.
i guess this is how things are supposed to work. find a weakness, fix it. move on. test. analyze. work. rest. and recover. test again. fail. rework. retest. analyze.
there is no other pattern for progress. no easy way out. with my goals and plans failure and pain are unavoidable and therefore there is no choice but to welcome them.
afterall... "high speed hurts" - turbo j
clizzy,
just some friendly advice. i've been reading your posts/essays lately; today, in your THIRD paragraph, you say: "move on. test. analyze. work. rest, [etc....]". that's exhausting to read, let alone DO. i've come to the conclusion that you're making this a lot harder/time-consuming than it needs to be. i'm no "fire breather", and i honestly mean no dis-respect. but, my humble opinion is that you're OVERanalyzing all of this. you need to quit beating yourself up in all of your entries. keep it simple: eat good as much as possible, if you slip up occasionally, who cares? and do WODS. quit trying to plan the 'ultimate' WOD, and just have fun with it, man. workouts don't need to be complicated to be effective. the wod you did today is proof, right? maybe i'm misinterpreting, but it's not supposed to be this hard. keep it SIMPLE, and FUN. less time analyzing, more time working. i'm just sayin...
thanks for the advice. i appreciat it and for the most part i agree with you. in the past i've had problems with motivation and with my time at the shop that wasn't as much of an issue. in the beginning i was motivating others and then we all began to hold each other accountable and motivate one another. there was no excuse good enough, you showed up and went hard - no matter what. over the past 3 years i've done just about anything to stay motivated and continue to do what is needed to progress. insular gym, this blog, and my recent programming have all been, and still are, crutches that support my need and desire to continue down this path. i wish i didn't feel the need for accountability thru this site but in order to fill the void of the shop i felt it necessary to start this. i do have fun with it and that results in a large chunk of my time, probably too much. ok, definietly too much. my biggest problem is a general lack of discipline. in some areas this is more pronounced and has, over the last two months, kept me from training in an optimal state. that frustration is what i'm letting out in my various essays and posts. at some point, hopefully in the near future, i'll get back to a point where all cylinders are firing simultaneously and there will be less negativity and "beating yourself up". i agree, it's not healthy and doesn't accomplish anything. i envy your balanced approach to life, nutrition, and training and have for some time. keep sending me advice, maybe that will help me get there too.
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