Work Hard + Play Hard

10/25

10 Rounds for time of:

3 Handstand Push Ups

135lb. Deadlift, 6 reps

12 Push Ups

24 Double Unders

27:52….I subbed push ups for pull ups and only used 135lbs.  My back still isn’t ready for heavy loading so the 225lbs. would have probably set me back a few more weeks.  It’s the first deadlift that I have done since the 9-11 Throwdown. Push ups were done so I could do everything in one place since I had to leave the gym to do everything else.  It made it more efficient so I was able to get a lot more reps in.  *Notice how I didn't use "easier" because they both suck equally.  

10/26

AMRAP 20 minutes

3 Wall Climbs

10 Up Downs

5 Pass Throughs

10 Grasshoppers

5 Rounds+ 3 Wall Climbs

The demo for this WOD is on the main site and I highly recommend that you watch it.  It is a lot harder than it looks.  My shoulders and core were toast after this one.   I did the Pass Throughs on the boxes instead of the prescribed WOD.  But that was the only change and it still didn’t change the movement.  Luckily I was in the weight room alone during this WOD because I can only imagine the “WTF” looks I would have gotten. 

 

Video For WOD Demo

10/27

Jerk Press

2-2-2-2-2-2-2-2-2-2

145-155-160-165-175-185-195-200-210-215(PR)

I had to switch to the afternoon workout, and there were just too many people to be bouncing around for the Tabata.  I'm going to hit the Tabata today so I hope that people stay in out of the cold.   PR though.  Next time I'm going to start higher to finish higher.  The bar slipped on my back on the last rep so I didn't try to extend anything higher.

The Mill: 

Accountability.  What is it?  If you don’t touch shin to forearm on the grasshoppers then it is a missed rep.  If you don’t extend your hips on the pass throughs then it is a missed rep.  I made a much more legit effort to redo missed reps.  Which I did, and it sucked.  A missed rep is like misspelling your name on the SAT’s.  You did it, but you sucked at it.  So try again.  If you hold yourself accountable in even the smallest of priorities like a workout then you will be accountable in the larger more important issues.  As a part of a family, team, employer, if you are not accountable then you are in return not only letting yourself down but the “team” as well.      

Side note:  Have you ever stopped to think about how dirty those block of wood restroom passes are for high school students?  One person goes to the bathroom takes care of business and doesn’t wash their hands.  Now what?  You’re next line to grab that germ infested should be door stop.  Think about that one.  I once had a teacher who used a dead beaver as his hall pass.  Needless to say everyone squeezed their cheeks till the next class. 

 

keithlaw

I'm picturing Seinfeld talking to Ron Washington: "Oh you know how to TAKE the lead. You just don't know how to HOLD the lead."

Your best is required each day!  

Have a kick ass weekend

Go Out On That Limb...

21-15-9 rep rounds of:
Left-arm DB snatch, 50lb.
Right-arm DB snatch, 50lb.
Pull-ups

9:52....had to sub DB for kettlebell snatch.  Fun and can't wait to post again shortly.  I thought this might be a little like "Fran" and it was except for the fact that I sucked this time around.  Since the back injury I have been a little worried to push myself to that next level, but that has to go.  It was evident today that when I hit the first blocker I stopped for a few seconds to gather myself.  Mentally I have to be able to push through that blocker again.  It will come I'm sure of it. 

The Mill:  Yep, I'm back, and I apologize for the hiatus.  Traveling for work has left me with little time to write anything other than what the job, the man,  requires.  Long nights followed by long days followed by long ass drives makes it interesting for workouts and time management.  Since my last post a lot of pretty cool things have happened, and don't you worry I will let you in on all of them.  I've worked out in my brother's neighborhood for the last two months and I must say, I'm not a big hit with the neighbors, and especially the garbage crew.  I parked my car in the same spot they park to pick up the neighborhood trash which I guess is what I was to them at that point.  Same shirt different day.  Not a typo.  When I travel I use the same shirt and shorts for the workout to limit the clothes I bring.  Just air dry them.  If you need any tips on how to smell for weeks at a time let me know.  

The month of October saw a lot of great accomplishments by my 3 brothers.  In order of age, the opening of  No Off Season Training Facility, first Crossfit competition the Fall Brawl Company Company (check it out on facebook too), and a publication in Western Pennsylvania Reflections.  Expanding your comfort zone to new levels lead to great accomplishments.  Also, a couple of more shout outs to JH on beginning his college coaching career, and JC landing a big shirt and tie promotion. Congrats!

Only a couple of months before the little guy gets here.  I have spent my Friday and Saturday nights putting together changing tables, strollers, and pack-n-plays.  I also rekindled my enjoyment for a good Mickey Mouse book and clubhouse show.  That little rat never disappoints. 

I would like to note that while traveling I worked out at a Planet Fitness.  I get what they're trying to do with their "judgment free zone" and anybody can workout here attitude.  But honestly, not everybody can workout there, and their whole purple palace is a judgment zone.  You have to follow this link, Lunk Alarm to know what I'm talking about.  I doing some db thrusters and set the db's on the ground when I finished and the Lunk Alarm sounded.  Judging?  I didn't throw them on the ground, but now I wish I would have dumped the whole rack.  The alarm went off and within seconds someone was scouting out the area for the lunk.  Everyone stopped, looked, and scowled in my direction as if I just ran up and pulled the plug on their treadmill.  Just an interesting experience.  Very nice gyms, like the message*, but the alarm is a little much to handle.



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