30 November

Training (730a)

EMOM for as long as possible:

6 Thrusters (75)
6 Pullups
6 Burpees
*9 Rounds

28 November

Training (7a)

Hopper WOD Saturday

"Daniel"
50 Pullups
400m Run
21 Thrusters (95)
800m Run
21 Thrusters
400m Run
50 Pullups
*13:10
*Just couldn't get my feet moving on the run, felt super slow. Pullups and thrusters won't bad. 16 seconds slower than previous times. 1st Set of Pullups U/B. Thrusters all U/B. Last set of 50 was 30/20. 

Rest 15m 

5 RFT
5 PC
10 FS
5 PJ
20 Pushups
*135
*10m Cap
*4+6. Pushups and FS were brutal after Daniel. 

With how busy things have been with the building, I don't realize how deconditioned I have become. I remember when I first started training to compete 6 years ago. I told myself I would never stop because the amount of work it took to build my base and get good at this stuff was astronomical. It's bitter sweet because I am almost done with the building that I have been working towards for longer than I can remember and you can't have both. I have come to the realization that you can either be an elite athlete or run a successful box, very rare to be able to do both. I wasn't capable of doing both and this was the right move for me to make. As much of a pain in the ass the building has been, it's going to be a game changer when it's done. 

25 November

Training (3p)

Class WOD
6m Row For Cals
5m Burpee OTB Jumps (24")
4m Heavy KBS
3m Snatches (135)
2m DU's
1m Thrusters (135)
*452 Total Reps (120 Cals/40 Burpee Over/68 KBS/12 Snatches/210 Du's/2 Thrusters

24 November

Training (2p)

Did another partner workout with Baity

3 Rounds For Time:
4 DL (Singles) (405#)
30 Heavy Wallballs
30 Strict Pullups
30 Cal Ski
1.5 Trips HS Walk
*Clock cut off on us

23 November

Training (2p)

Did a Team Workout with Baity and Bird

30m EMOM:
Min 1: 1 Lap Heavy Prowler
Min 2: 40 Toes To Bar
Min 3: 18 Bench Press (225)
Min 4: 30 Cal Row
Min 5: 10 Power Snatch (185)
*1 person works at a time
*This got pretty tough at about the halfway point. 

21 November

Training (7a)

Hopper Hero WOD Saturday

"Carse"
21-18-15-12-9-6-3
Squat Cleans (95)
DU's
DL (185)
Box Jumps (24)
*26:00
*Capped out with 9 box jumps to go in round of 9. Body just hasn't felt that great at all. Not sure if it is the stress or it is the ketogenic effect. Either way, have no energy during loaded movements. 

20 November

Training (12p)

Class WOD
With A Partner:
3 Rounds For Time:
50 Front Squats (135)
25 S2O (135)

While 1 person works, other person rows for max cals. For every calorie, subtract 1 second off total time. 

*Total time was 8:45

18 November

Training (2p)

A. Push Press x10
Rest 30 Seconds
10 Kipping HSPU
Rest 30 Seconds
Max Trip HS Walk
*185 / 10 / 40 Feet
*215 / 10 / 40 Feet

B. 4 Rounds For Time
500m Row
21 Heavy Swings
400m Run
75 DU's
*28:00

17 November

Training (2p)

A. Build to a tough Snatch Double (Drop from Top)
*235

B. Hit as many reps as possible of A in 5m
*2
*Worst this has felt in a long time. Amazing how quick this all goes away when your focus is no longer on being a professional exerciser....

C. 10-1 for Time
OHS (135)
C2B Pullups
BJ (30")
*11:06
*Worst my breathing has felt in as long as I can remember. Just have too much going on right now and my workouts are really just a stress reliever and nothing more. Hard to comprehend how different that is than it has been over the previous 6 years but hoping that it will be worth it once the building is done. 

16 November

Training (2p)

Class WOD

Part 1: 
Front Squats @ 33X0
*165#

10 Second Rest

10 Jump Squats @ 31X0
*75#

7 Rounds For Time:
7 U/B Thrusters (95)
7 Over The Bar Burpees
180m Row
Rest 60 Seconds
*14:43

14 November

Training (7a)

Hero WOD Saturday

"War Frank"
3 Rounds
25 Muscle-Ups
100 Air Squats
35 GHD's
*37:35

*The muscle-ups actually felt decent, did mostly sets of 4s and 5s with about a 45-60 second rest b/w. Squats and GHD's just got really annoying. 

13 November

Training (12p)

Short on time today so jumped in on the 12p class and did the Group WOD

15m EMOM
0-5
4 Jerks
4 Over The Bar Burpees
4 12' WB
6-10
5/5/5
11-15
6/6/6
(185#)

*11 Rounds
*This was pretty miserable, much worse than I anticipated. 

11 November

Training (2p)

Class WOD

A. Tempo DL 
5 Reps @ 33X3
*275/325/325

B. Thrusters 
9-6-3-1 for Max Load
*205x9
*225x6
*250x3
*275(miss)(miss)
*265
*Total Load 945#

Rest 10m

Added "3 Wiseman" to the workout

4m Amrap
5 Hang Snatches (185)
10 Over the Bar Burpees
*2 Rounds

Rest 2m

4m Amrap
10 PC (185)
20 Pullups
*1+16 Pullups

Rest 2m

4m Amrap
15 Box Jump Overs (24)
30 WB (20)
*2 Rounds

*Had no energy today. Day 50 of ketogenic experiment. The tradeoff has still been worth it as I feel like I can be more productive throughout the day as well as go longer without being hungry. However, strength and endurance during workouts have been affected quite a bit. Will give it another 30 or 40 days and then most likely go back to normal diet that I had followed before. 

10 November

Training (230p)

20m Clock Counting Down
Even Minutes: Max Power Cleans @ 250#
Odd Minutes: Max Bench @ 225#
*Did this as a partner workout with Baity
*92 Power Cleans
*111 Bench Press

9 November

Training (2p)

Did a bootcamp workout with Jason and Bird. Tried the workout that they are going to do this Thursday. Definitely different from what we have been used to. 30 minutes of non-stop cardio....not good for the big guy

7 November

Training (7a)

Hopper Hero WOD Saturday

"Bradshaw"
10 Rounds For Time:
3 Strict HSPU
6 DL (225)
12 Pullups
24 DU's
*13:08
*Pretty spread out which increased transition time but not sure I could have went too much faster without paying for it on the pullups. 

6 November

Training (3p)

Another short training day...

For Time
50 OHS (135)
50 C2B Pullups
50 Over The Box Jumps (24)
*8:23

4 November

Training (3p)

I find that my time for training is getting less and less as the building gets closer to being completed. The fact that I thought for a second that I would be able to continue to be competitive in this Sport and build this new facility is laughable as I look back on how naive I was about this process. It literally consumes every second of every day. However, without the ability to get in even a short workout everyday, I would definitely be in a world of trouble. For the 30 minutes I am training, I get to forget about all the bills, all the problems, all rain, all the emails, all the reports, all of it. I get to just train and sweat and without that, this process would be an impossible task. 

For Total Time:
2 RFT:
3 Power Snatch (205)
9 Muscle-ups
Rest 1m
2 RFT:
6 PS (185)
6 Muscle-Ups
Rest 1m
2 RFT:
9 PS (135)
3 Muscle-ups
*12:10

3 November

Training (1p)

Short on time so just hit a workout and no strength/skill. Starting taking down some of the rigs in the current spot. Getting closer and closer to making the move. 

5 Rounds For Time:
Row (Cals)
50-40-30-20-10

Back Squats
25-20-15-10-5
(225-245-265-285-305)

DL
10-8-6-4-2
(315-345-375-405-435)

*27:40
*Failed 435 twice before finally getting it. Squats felt good, DL felt super heavy at 405 and 435. 

2 November

Training (2p)

A. Build to a tough PC
*Built quickly to 305# but felt super weak here. 

B. "Open Test"
50 WB
50 DU's
40 Box Jumps (24)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145)
20 Jerks (145)
10 Power Snatch (145)
10 Muscle-Ups
*1+35 WB

*Last year I did this and got back to my DU's. I am starting to feel a little better on the Ketogenic Diet, but still heavily affecting my performance with anything high intensity. In my opinion, still well worth it as it has drastically changed the way my day no longer revolves around food and my brain seems to be working more effectively throughout the longer days.