WOD

team of Brenden/JF/Jeff/Milagro

ohs/pushups/toes to bar

ohs wen around a dozen each round

pushups 15 each round

t/b 5 each round

at 1145 did 2 decently paced jaunts up Franklin Hill..i gotta bring someone next time

first one was prolly…55-57….2nd one felt real smooth during the first half…felt like BO Jackson at Auburn
but….the last quarter was a grind..had to really focus on staying relaxed

feels good to be able to start running a lil again….#tailback

i may or may not have started taking a performance enhancer…. #balco #IOC #eastgermany

Wendler day

355x3

405x3

455x3

i need to start focusing on technique.breath..grip…wideness of feet/hands
ROM in my hips/ankles/etc

lifted barefoot today….think ill stick with that

cookie

45lb plate overhead 21 lunges/ 12 dips (black assistance)

9:30

didnt have many bullets left from my legs…didnt think about yesterdays wod

million meter run….2 many pullups/dips…then 100 squats

starting to get the burst back tho….uh oh…..

#chris #johnson #tailback

deadlift ladder

225lbs

14 rounds + 8

i saw zach “ultimate warrior” goren with his 17…and didnt even think
about tryna go after that

i did the first 13 clean…then my hands didnt feel like doing more :*(

b4 the 1pm class..i attemped linda….started at 255 bench..185 clean…385 dead

i almost did the first round of 10..with those…then..stripped everything to

205 bench…115 clean…315 dead

stopped at the end of the round of 7 ( it goes 10-9-8-7..1)

took me 39:something

after a lot of buildup…delusions of grandeur…and running my mouth a lot….

i count this as laying an egg…didnt prep well (in bed at 4am..pre-gamed at in-n-out…)

i competed my a—off…though…definitely did everything i could during the WOD

takeaways….taper+sleep+eating healthy is beneficial

takeaway #2 have more realistic expectations….NA fuck that

takeaway #2….do more wods..get more flexibility..and maybe have some more mild cheat meals

wanted: METCON

was real iffy about coming in today..but since it had 135 shoulder press..i was in

800m run/ 135 shoulder press x 15 3 rounds

i thought i could run each in 4 mins…and lift each 15 set in 1 minute

for u math wizzes…thats 15 minutes total

first round was in 4:50….then….came….the walll :/

next round…was done at 12 mins…..which was only 7….

finished in 21:06…(9 mins for the last one).....

frustrating cuz my runs were realllll slow

on the push press i went 13/2 -  12-3   -  10-5 (becca was pretty generous with the shoulder lockout
she took one rep away…... Becca “Sotomayor” Borawski

imma break the shoulder press record…maybe weds tho…cuz tomorrow is LINDA

im coming for u Logan

I woke up at 3am…shivering with excitement cuz it was WENDLER DAY..yeaaaaa boi

5-3-1+

75% 85% 95%

i got called out by Logan “Superman” Gelbrich

we did 375x5 /425x3 /475x3 deads

my 2nd set…was 2 easy..it felt like it weighed 135..i even posed at the last rep..and winked at my girl Armen

Logan did 3 and we had a mini competition on who could do more (this is the only lift i can compete with him in…
besides lifting cheeseburgers)

...and me..being 22..bulletproof…way 2 excited cuz it was WENDLER day..and just having delusions of grandeur..
thought i was gonna get at least 8..maybe 10

didnt end up that way :/...i did the first 2 2 quickly…and my grip slipped…so i got 3 (cuz i had to 2 salvage any shred
of dignity i still had) at the end of the third i tried to set the weight down and re-adjust my grip while it was on the ground…

i definitely had enough chalk…(i had more white powder than Tony Montana and Frank Lucas combined..)

but it still slipped :*(.....3 reps…3 weeks of sleepless nights til the next real WENDLER day

if you’ve read this far i commend u…we played with some kettlebells after…some presses and some cleans…dont really
remember my panties were 2 ruffled from WENDLER

i do remember JEN Shoskes saving me from using the RED kb tho….i prolly would done about half the reps and broke both my wrists
but she…..gently encouraged me….to use the blues..and i finished

day 4 this week

21 pushups (games standard)
12 squat jumps
1 rope climb

gotta learn to climb rope…it was pretty frustrating

i did 5 1/3 rounds in the time alotted…

day 3 on my way to an ultra marathon

i got up around noon..went on facebook chat..and chatted up Burch

i gave some excuses…thought about making it a rest day (after seeing the WOD ..and he responded very
simply..and very powerfully

“I’ll see you @ 1”....so that made it pretty clear i was going to class @ 1

i like the tues/thurs 1pm classes…cuz i get to sleep in (m/w i go @ 7am)
and cuz i get to workout with the ANIMALES

a lot of the cfla team..trainers..itp..the korean duo (dont sleep on them yoon and his boi put in work)

5 rounds of
400m run
15 hang squat snatches 75lbs
15 wall ball 20#

i did 4 rounds..in 26:10…overall..wasnt 2 happy…i wanted to finish 5…and do the reps unbroken

(delusions of grandeur?)

i was going after armen..but he stopped after 3 rounds (he’s been taking the ez route a lot lately…not doing
LINDA next tues…stopping today…going to UC Irvine…)

gotta sleep b4 the 7am…maybe ill learn to rope climb tomorrow?

day 2 in my quest for metcon

ran a big lap today   #small #victories

then went through

box jumps 20’/ double unders/ ab mat situps

today was all about mobility and metcon…played right into my strengths

in other news i scheduled a playdate with Logan “Superman” Gelbrich
to tagteam “Linda” (1.5 bodyweight squat, 3/4 bw clean,bodyweight bench) 10-9-8-til 1

For next Tuesday..Armen “Rudy Ruettiger” Amirian..u have an open invite to rollover Linda
with us

Nov 14
Sunday

I thought this was supposed to be a day of rest :/

warmup was legit…did some one armed tire flips with the 450 tire

used the sledge a couple times…brought back childhood memories
of my pops hiring me out to do manual labor b4 i could walk

then…came….Cindy

5 pullups/10 pushups/15 air squats..partner for 30 mins

i thought I’d get paired with Donald or Samurai Jeff Metcalf…but…in the elementary school dodgeball
style draft..i got picked last (another jog down memory lane :*(..already 2 much fuckin jogging)

and was partnered with Zach “I eat babies while i run ultra marathons” Goren…we did 14 rounds
(well..i did 14…he did around 30…every time i did 1..he finished 2 so i could rest)

#metcon #wanted