24 Jan

Greetings all!  One more day until the weekend.  Today's WOD was brought to me in part by:

Deadlift.  Looking for a simple yet effective lift with its capacity to increase head to toe strength?  Here is your answer!

Accompanied by the deadlifts were a couple sets of cleans and rings dips in a 21-15-9 rep scheme i.e. Elizabeth.

It has been a while since I have done 3x3 deadlifts.  I was expecting my numbers to be quite low from the last time and I was pleasantly surprised that it did not go down that much.

Deadlift 3x3
285, 305, 315

The next time this rolls around I will be sure to increase the weight as I'm fairly confident that I can lift more than 315 for 3.  Time will tell!  From the last time, this was only a 5# difference.

Now with Elizabeth.....1:56 PR!  Woot!  Now this was a complete surprise.  I thought I was going to come back completely defeated but that sure as hell didn't stop me from giving my all and look at the result of not quitting.  Never give up.  I know that you are your own worst critic.  You can easily talk yourself out of doing something just because you don't think you have the ability   Give yourself a chance.  Don't go in with a defeated attitude.

Elizabeth
21-15-9
Clean 135#
Ring Dips
Time: 5:25

23 Jan

I do love a good low bar back squat.  What I am not a fan of is uneven ground!  for some strange reason, there is equipment outside including bars but no real place to actually rack the bars on the structure.  I will have to take a picture.  Not a huge deal though because there are hooks located on the back side of the pull up bars which for all intents and purposes, "rack" the bar just fine.  However it is not on the rubber floor it is on the ground which has some unevenness going on.  Just have to concentrate a little more on keeping that weight back.  Adaption right?!  After the back squats were knocked out, it was time to say hello to Helen.  Was not able to find a 53 pound KB so found the next best one, a 60 pound KB!  Would have gone to a 70 pound but I could not find one.  I know there is one because there are heavier ones!

Back Squat 3-3-3

225, 245, 255

Heavy Helen

3RFT:

400m run
21 KB swing (60#)
12 Pull-ups

Time: 11:29

Getting Stronger

Greetings all!  Hope everyone has gotten off to a strong start for the new year from setting to goals in the gym, to pushing to get that promotion at work.  For me, I am working on getting back to where I was with my WODs.  With the lack of WODs from the past several months, it has taken a toll.  To my surprise, not nearly as much as I thought it was going to.  No complaints on that!  Some of my metcons have gone down, flexibility for sure, and a little strength.  Why I could understand how some people would be upset at losing progress they have taken so long to obtain, I'm looking at it as a new starting point.  I still have all of the muscle memory I just need to put it to use!  Think of it this way, my starting point now, is WAY the hell better than it was back in August of 2008 when I really started.  I'm still in a good place and I will pass where I was back in August 2012 before the year is out.

Shoulder Press 5x3
95, 115, 125, 125, 130 (2)

4 RFT:
15 Push Press 75#
200m run
Time: 7:41