Deadlifts and Running

Deadlift 5x3
315-335-365-375(2)-375

Mentally I lost focus on the fourth set. Got pissed and hit it on the last set. Might've been able to get 385 had I not missed it.

4 x 400 w/ 2min rest in between
2:05
2:04
2:18
2:05

Total: 8:32

Wanted to see where I was at running-wise. Not quite where I need to be but close. I'm going to start focusing on running more the next couple of weeks and really focus on my cardio as that's my biggest weakness right now. I've lost a bit of strength but I'm not far from where I was before and still stronger than most (though I have lost some ground on the top guys at our gym). Friday will be interesting as it's two 800m runs sandwiched with 30 squat cleans.

Nate

"Nate"
20 min AMRAP
4 pull-ups/4 push-ups
4 handstand push-ups
8 KB swings 55lbs

6 rounds plus 1 pull-up.

Was not feeling it today, too much time off I think.

Clean and Jerks

Clean and Jerks 7x1
135,155,165,175,185,195,200(f), 200

Technically that's 8 sets but I decided to go after 200 again because I didn't get a good drive on the first one. Second time went much better.

Climbing the mountain

5 rounds of
400m Run
12 Over-head Squats (RX is 15 reps)

Time: 26:02

This was my first time ever doing Overhead Squats as part of a WOD. Chace had me doing sets of 12 instead of 15 so I could better focus on the runs and my form. Side note: This is why I love crossfit paragon, they preach good form and hold their members to that standard. They seem to have a sixth sense about scaling back workouts based on people's needs.

The runs were nothing to write home about but I did complete them without any issues with my ankles so that's progress. Starting at the third round I caught a second wind. And while I didn't feel like I was going faster during those rounds I feel I was better able to keep moving steadily. So even though my time isn't great, I still feel pretty good about this workout. Progress, even small steps is still progress.

I was recently reminded of when I went to Airborne school between my sophomore and junior year of college. At airborne school they had daily company runs ranging between 2-3 miles. If you fall out of two of these runs, you are sent packing. The runs are usually a pretty slow pace (7-8 min miles) which just pounds your legs. Combine that with Georgia summertime heat and the fact that I let myself get out of shape before I went (sound familiar?) I ended up falling out of my first run. Distraught I called my Mom (yeah I'm a momma's boy). She told me that what I had to do was to focus on running a few steps at a time instead of thinking about the whole course. By chopping it into little bits instead of looking at the big picture, it would take the pressure off of me mentally and allow me to simply focus on running from one landmark to the next. Sure enough, the next run came along and I passed it without any problems and graduated from Airborne school.

Last night I decided to apply that line of thinking into my current training regimen. So instead of focusing on becoming "elite", I'm focusing on taking smaller steps. With the runs on Nancy I focused on getting from one landmark to the other during the runs, and focused on my lifting form rather than how many reps I had left. Thus I was able to feel better about the workout as a whole. I was also able to relax and keep fighting through the pain instead of mentally defeating myself. No my time wasn't great, but the workout was and that's what's important. My times will go down, and they'll go down even faster the more relaxed and positive I can stay during a workout. So long as I stay in the moment and focus few steps/reps in front of me I will do just that.

Will I become an Elite Crossfitter someday? Who knows? If I don't, so what? I'm certainly not going to get there if I continue to stare at the top of the mountain saying "wow, I wish I was there."' like I have been. Time to get climbing.

It's all in my head

1 hr Muay Thai session

My first day in Muay Thai in a couple of months. My ankle didn't bug me too much except while jumping rope. I think it's just a matter of building my ankle strength back up. It didn't bother me with my kicks or with my movement which is what was worried about. Today we focused on clinching techniques. Nothing spectacular to report, was just happy to get back into the kickboxing gym.

Although I'm loving being back in training, it's been very difficult for me mentally. I feel like a blob, slow and awkward. I feel like I'm relearning how my body is supposed to work. The raw strength is still there but everything else feels like it's fallen off a cliff. I wasn't the greatest before but I felt like I could hold my own, now I feel like I'm a beginner all over again. It's tough for me to deal with because I am so hard on myself. I'm trying to balance being kind to myself and not making excuses for myself.

I know that this is all in my head and that I just need to be patient while I work back into a solid flow. i'm still re-adapting to training again and I'll have that "aha!" moment where it all just clicks again. I've got to just keep at it and take it one day, set, and rep at a time. I'll get back to where I was and surpass it in time.

Back Squats

Back Squats 5x3

275-295-305(1)- 300-305(1)

Haven't done heavy squats in a while so I'm not too surprised to see I lost a few pounds. I think I overestimated myself and went too heavy to fast. That's still a 3/4 BW for triplets so not too shabby.

Back to Muay Thai tomorrow. Looking forward to hitting something.

Power cleans

Power cleans 1-1-1-1-1-1-1
135-155-165-175-185-195-205(f)-205(f)-205

The only reason 205 gave me trouble is because I mentally got in my own way at first. Not sure if I was over-thinking it or if I just got out of a mental zone but the third time around I went primal and just got it without too much trouble.

Afterburner
3 rounds of
400m run
10 pull-ups (green band)
15 burpees

Time: 19:57

Burpees killed me like they always do. I think the key to my cardio is controlling my breathing. My breath always goes out before my muscles do. I also need to do more sprints and hill springs to increase my aerobic capacity.

Didn't have it

I hesitate to post my workout result today as it was terrible. But I gotta own up to it

Workout
21-15-9
Deadlift (started 285, ended 225
Boxjumps (started 24", ended 20")

Time: 16:38

Today was just one of those days where I just couldn't get moving mentally. Deadlifts are one of my favorite lifts but it's been a minute since I've done them heavy and I don't think I was ready for 285 like I thought I was. Today served as a reminder that I've been out of the crossfit game for a few months and that I can't expect to just jump right back in without missing a beat.

I'm not going to beat myself up about this though. Every rep is a step in the right direction and though I wanted to quit because I knew my time was going to be shit, I still sucked it up and finished.

Just gotta keep working

CF games Regional WOD 1

1000m run
30 HSPU (pike style on box)
1000m Row

Time: 16:17

Today was good in that I hit the time mark I wanted to on the run. It's also the longest I've run since twisting my ankle about 6-7 weeks ago. My ankle is still a bit week and I don't have as much of a push off as I did before but it's working it's way back.

Swole?

...or at least I won't be able to move my arms tomorrow

WOD
AMRAP 15min
15 chest-to-bar pullups (Green band)
:30 sec Ring holds (tuck position)

3 rounds + 6 pull-ups

I did the pull-ups mostly strict with a little bit of a kip towards the later rounds. One rep at a time. That's how I'll get there.