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Fail

I saw this T-shirt today and I think it was close to the truth but it missed one word.  It said fail then under each letter were the word First Attempt In Learning, I think it should say First Attempt is Learning.   We will all fail at some point in our life and if we don't we are not living.  Failure is as important in learning to work out as it is in life.   The first time you fail it is just a learning experience for the next time you try.   Learn to fail, fail often and learn from every time you fail. Today's WOD was 3 Mile Run Then 8x4 of wide grip Bench Press 5x4 L Sit Pull ups holding a 20lbs ball 8,6,4,2 Gorilla Complex Then 1 round of 6 KB One Arm over Head squats 6 Burpee box jumps 30-inch box 6 HSPU

ESM#O

Started today with a good heavy one rep max on the deadlift.  I hit 385 but I think I could have gone a little heavier but I was also worried about pulling on my shoulder. Then a good 40 min grind ESM#O  (Embrace the Suck and Move the $%# On) 3,6,9,12,15 Floor presses 165 (first round and a half were at 185 but had to drop) Floor Wippers without setting bar down Burpee Box Jumps 30 inch box Ground to Shoulder 80lbs sand bag Cal Row (10,20,30,40...) I got through 4 rounds and all the way to one sand bag ground to shoulder. As I was pushing through this WOD today I thought about a lot of the athletes I have been coaching recently and that is where the name comes from.   There are those moments in work outs and life where your shoulders fall, hands fall to your thighs and you feel like you are going to collapse.   At that moment you come to a critical threshold other than a coach coaxing you to keep moving there is nothing that is stopping you from saying screw this noise I

All Sunshine and Rainbows

Wasn't planning on doing much this morning and really didn't do a ton but I did was exactly what was needed. 3 Rounds 10 Ground to Over Shoulder 80lbs Sand bag 8 Keg Lifts 80 Lbs Sand Bag 6 Sand Bag Get Ups 80 Lbs Sand Bag 4 Handstand push ups 50 foot sand bag Clean and toss.  Trying to jump the distance of the toss 50 foot burpee shuttle run After that to make things right with the world I did a max effort body weight axle carry.  Made it 250 meters before my left should said no more! Just a good easy morning got the heart racing and the muscles fatigued.  Clarity!

Rhapsody in blue and some heavy weight

Great work out today finished the WOD by listening to Rhapsody in blue not a bad piece of music for some horrible movements! Today  Bench work up to a heavy 5 Then Three rounds of 5 Floor  Press and 5  Dragon Flags from the floor. Bench weight was 205 Back Squat 5,5,3,3,1,1 Wod was 21-15-9 Sand Bag Ground to over shoulder Pull Ups  

Back to the Underground

I just finished up a nutrition challenge and got amazing results.   I lost about 2 and a half inches off my waist and hit some pretty good PR's.    Erin has been going with me to the gym and it has been amazing to have her support and to be able to support her as well.   I'll post yesterday's and today's workouts. 10 Jan 2017 Back Squats 3,3,3,3,3 working to a 3 rep max 3,3,3,3,3 working to a 3 rep max WOD 2 Rounds 2 Min Amrap     3 Wall Balls     3 Kettle Bells 1 Minute rest 2 Min Amrap     3 Box Jumps     3 Pull Ups 1 Min Rest 2 Min Max Effort     Sit Ups It was a lot more difficult that I thought it was going to be.   I used the 20 lbs Wall Ball and the 70 lbs Kettle Bell.  I had it planned in for 3 rounds but due to time, we stopped at 2. 11 Jan 2017 Underground by the Numbers Warm up to a heavy three rep on the bench then 6 Min EMOM    3 Bench Press 195    4 Chin Ups By the numbers 40 Min Amrap 600 Meter Run 7 Squat Cleans a

Pin this for latter. This is a good test of fitness

Started with the 8 weeks to conquer work.  Had to modify the bench to floor press just due to ease of getting to a bench or lack of ease.   This morning 180 on the floor press felt great.  After completing the 8-week course I gave the following wod a shot.  I only got through the first 100 and that took me 15 minutes.  I think every other week I will revisit this and see if I can do any better.   Long term goal is to get through this in under 30 minutes. Wall Balls and Double Unders 100 80 60 40 20 10 5 1

New Diet and Testing fitness

I have started on a plan that includes essential oils and macros together into a  good diet.   The hardest part of this is trying to hit the macros and also hit the calories.  I am not sure if I have actually made the calories or the macros yet but I am getting closer.   I really love the idea of macros because just looking at your caloric intake does not give you a good view of the whole picture.  So back to hitting the weights along with pushing for endurance.   Goal is ten miles at any giving day and front squat and back squat over 300. Today --Back Squat Max at 2 Worked up to a heavy 2  building up to 225 with slow controlled squats holding at the bottom.  Completed 255 for 2,  Felt doable and easy but my legs are still not where they were before the race. --Swat test Pull Ups with a vest every ten seconds  40 rounds --10 Min Sand Bag Amrap As many sandbag get ups in 10 minutes. Old PR is was 34 today we got 20 down a little but that gives us something to work towar