guest wod at chicago atlas crossfit:

21-18-15-12-9-6-3
backsquats 135#
box jumps 24"
(quads=sore!)

followed by 4 rounds of
1 minute amrap band-assisted C2B
1 minute rest
30s max effort row
1 minute rest

Got some bruising and soft tissue swelling on my wrists. Taking 2 weeks off. Damn you cleans.

Deload week bench: retested instead;

235x2

Predictor = 250

250x1 pr (not lifetime)

A: 1RM clean 165#. Could've/should've been more but had a mental issue with dropping under the bar, after yesterday, I don't get it.

B: 1 mile run = 8:21. Slow. I tried to pick up the pace at the end and pulled something in my calf instead.

C: 6:47 On the first set of pull ups I did 21 unbroken (PR), stoked, and felt like I could've kept going.

A: 135# PR

B: 7:13 PR

C: DNF Rx, 1 round + 10 Pulls

Double unders felt great! Been practicing and it's paying off, 30 DUs unbroken! (PR!)

I'll start on those 30 pulls/day ASAP, Max!

Joe. D, we need to chat more on Paleo/Zone!

Clean 1RM: 120lbs (PR!)
Mile: 6:45 (huge PR!)
Metcon: 5:39

Today felt goooood :)

4:17 metcon- du's felt great, but struggled mightly on the pullups
155# cleans- they were awful; no hip pop
8:17 2k row (pr) and it felt awful. I need rest days in which I actually rest.

9:28 metcon, much better on DU's
155# clean, felt easy, but too tired to really continue
6:56 mile, disappointing, nice 3:15 start , then died, need to run more.

metcon 4:59, subbed 2pd KB swings for pull-ups.

Clean 150(pr) - truly atrocious form, was feeling pretty lightheaded after the metcon - but hey, still a PR.

Mile 5:47(pr) - this felt good.

Deload week:

Clean and Jerk 195 (PR)

C: Double-Under / Pull-Up
6:11 rx

A: Work Up to a 1RM in the clean
185 PR (power clean)

B: Run one mile for time.
6:36

the DU and this past week of training finally caught up to me. On the cleans, 185, a PR, went up like it was a warmup weight. I overthought 195 and failed, though I got it higher than my sternum. Scared to drop under it.

the run hurt until about 1100 meters in when all of a sudden, it clicked.

1 mile run - 6:14 (PR)

1 RM Clean (and jerk) - 195# (PR)

Metcon - 5:29 Rx

Hands were a bit sore from Nicole.

Su, I'll be going tonight at 6 if you want to chat. You can also follow my blog for what I'm eating (sorry for the shameless self promotion Max) at:

http://optionalsuffering-joe.blogspot.com/

10 minutes of double-under practice to warm up

A.) did Overhead Squats w/ a power clean aferwards to rerack the weight at GWPC so these were my PC weights as well...(cleans were easy)
5-145/5-155/3-165/3-165/1-175/1-175

B.) 6:25 mile

C.) 5:55 on the metcon. double-unders are not a strength for me yet.

Clean: 195# PR
Run: 6:40
DU|PU: 6:18

Didn't do a good job with workouts during another brief exile period, so I figured for once I'd dial back a bit and not cripple myself with DOMS for the next week. Did a 1RM clean and 2k row and called it a day.

1RM clean - 210 (pr) - Didn't get my elbows around fast enough, I had to pull them up from a 45 degree angle with the floor...more weight is doable if I can fix that.

2k row - 7:11 - I'll take it.

Too many days without lifting screwed up my nascent strength cycle, I'm just going to start that with day 1 again rather than having a big gap in the middle.

Joe. D: Shameless self-promotion approved!

Scott: Congrats on the clean PR... With enough red meat and luck I wanna close the gap on you soon!