can barely type after that workout

the grind was back and this time we had to do 5 sets of 12 dead lifts. the dead lifts weren't so bad but they are taxing enough that everything following them seems twice as hard. it was a great workout. the clock on the wall took 25 seconds for the second hand to move from the 8 to the 10 on the clock. That was painful to watch while doing "1 minute" of heavy 2hkb swings. :). The morning classes have fluctuated from being overflowing to very small. only 4 at class this morning. Maybe they are all at bikini coffee. or it could just be that winter makes getting out of bed pretty hard.

Warmup.
med ball complex (went light)

Skill/Wod
Station 1(did 5 rounds)
12 deadlifts (135/185/205/225/255)
15 ring pushups
rest one min

Station 2(did 5 rounds)
xchop halo(12k)
2 trip shuttlerun(short garage door and back)

Station 3(4 rounds completed)
weighted situps with plates (35/35/35/45)
1 minute 2hkb swings 45/45/45/45 (that weight was just right. any heavier would have been too brutal)

Diet:
8am meal replacement shake

bikini wednesday

todays workout KICKED my butt! wow. i couldn't push through it. had to lower the weight after the 2nd set. we rowed 3 500m rows before the WOD. I was aiming for a really low stroke count which ended up making my row pretty anaerobic. By the time the wod came, i couldnt move much weight. Once again, 6:30 managed to find some interesting conversation topics. Never a dull moment at the 6:30 class. For 12 people that just woke up, there are some pretty interesting conversations. Bad TV shows, politics, hot wings, silly bets, ufc, shoe company rivalries, SILFS, and today BIKINI COFFEE. Surprisingly the guys in class had a lot of questions about this place. This topic may have generated even more interest than Kid Dine-O-might and sandwiches we'd like to have relations with. Well guys, i know you already had it googled before 8am today but in case you didnt,here's an article link about it. Thanks Nadine for another eventful 6:3oam conversation starter.

http://www.kgw.com/news-local/stories/kgw_062308_news_bikini_baristas_portland.3156873d.html

For the record, i've never been

Warmup 3x
5 inch worm
10 pushups
15 squats
20 situps
run lap one time

skill:
3x row 500m rest 3 min
1:54/27 stroke cnt
1:54/27 stroke cnt
1:51/20 stroke cnt

wod:(35lbs round 1 &2. 25lb 3-5)
double kb 5x
hi pull -6
clean + press -6
squat -6
thruster -6
time:13:06

Diet:
8am Meal Replacement Shake
11am meal replacement shake

Partner Day

so today we did a partner workout. haven't done one of those in months. thought only saturday folks got to do those anymore. i always see blog pics of saturday workouts and it looks like a party. Everyone is laughing and smiling. and its often a partner workout. Well today, we got to have fun too and do a partner workout in the 6:30 class. it was fun. I always worry that i'm letting my partner down with my tendency to get last place. Scott was a great sport putting up with me. Scott is very fit so i was trying hard not to slow him down. It was good having him as a partner because he kept me moving. today was a very small class. We all got our own rowers.




KB complex
2x
8 halo
around world
kb swing
hi pull clean + press
reverse lunge cross chop


4x KB snatch followed by 7 dips
25#/35#/45#/24k(didn't get my fifth set. i snooze, i lose)

Partner
row 1000M (one time(broke into 250s)
10 thru 1
Box Jump(tall box)
2 hkb swing (32k)
ring rows(had to do table top style. legs bent)

Diet:
8am Meal Replacement Shake
12pm Meal Replacement Shake
7pm Meal Replacement Shake
8pm 4 corn tortilla bean burritos
11pm Meal Replacement Shake

monday

today, i woke up ready to go to the gym and remembered i had forgotten to register for class. I registered at a stopsign 5 blocks form class at 6:28 and go the last slot available. Talk about cutting it close. :) today was front squats. i think i want a session dedicated to dropping weights. I've never dropped a weight and i think the fear of it is keeping me from going heavy on the oly lifts. If i could get over the fear of dropping a bar, i think i could to a little harder. Anyway it was good workout.

warmup:
15 pass throughs
15 overhead squats
15 2hkb swings 12k
(i finished only 2 rounds of 3)

skill
2 warmup sets of squats at 45lbs
5 sets of 3 front squats followed by 5 spidermen
135/155/165/185/205

WOD
run around block once
21/15/9
db clean jerk press half lunge

(i don't remember what my time was. it was probably 20 minutes or so)

diet:
8am meal replacement shake
1pm meal replacement shake
5pm piece of pizza
7pm 2oz piece of cheese
8pm 2 green chile tamales

Good Times

So Stephen was talking about an episode of Good Times where JJ tripped the guy the sister was marrying or something like that. What was funnier than hearing about the episode was hearing how certain Stephen was that Nathan would remember that exact episode. Stephen: "Remember episode 9 of Season 4 of Good Times when..." So then of course i go home and youtube that episode. Stephen's telling of the episode was a lot better than the real deal. All 70s and 80s TV shows are best left in our memories. We should not revisit them. It only ruins it. I bought the Greatest American Hero box set because as a kid, that was the greatest show on earth. I would often think back about the show and smile so big. It would take me back to such a great time. Then when i watched them earlier this year on DVD, i was embarrassed that i ever watched such a crappy show. On a serious note, Stephen was quite the entertainer today. Brought a great ipod mix in and even breakdanced for us. It was amazing. People don't know what they're missing. 6:30 has all the entertainment. we did thrusters today. I think whenever John's in the room, those who share the bar with him lift a little more than usual. In fact, i tried to rack the bar early today and he encouraged me to pick it back up and finish. i'm glad he did. i hate cutting a set short but sometimes, i hit that wall(maybe mental wall some times). i noticed i'm not as sore lately as i used to be after workouts. My shoulders used to hurt in a bad way after thrusters but now they dont. i'm pretty happy about that. i'm starting to really understand the power of the hips. It took me awhile but the other day i was doing some 2hkb swings and was thinking, gosh this is SO much easier if i just let the hips do all the work and just pretend that my arms are ropes attached at the shoulder. Same with thrusters. Not quite as easy past the 135lb mark though. After a certain weight the thruster becomes a squat and shoulder press combo.

5 1 hand swing L12k
5 1 hand swing R12k
5 windmills L 12k
5 windmills R 12k
50 jump rope
(Finished 1.5 rounds. I was late)

warmup 2 sets of 5 (65/75)
5 sets of thrusters followed by 8 ring rows and 8 xchop halos
thrusters:
95/115/135/155/165(3)155(2)

play/practice
ring rows
dips


Diet:
8am Meal Replacement Shake (while i watched good times on you tube)
10:30 powerbar(it was free)
12:30 chicken burrito
4:00pm meal replacement shake

great workout

Today was another one of those workouts that I love. My goal i set for this year is to be able to do 20 dead hang pullups. I was pretty happy to get 14 today. its not 20 but it was more than i thought i was capable of so i'm good with that. I used to spend so much time working on negative reps that I could probably increase my pullup max if I come down a little faster. I love graceful pullups so i've alway focused on a slow 2 count negative. I'm curious to see how my reps increase by going to a 1 count negative on the pullup. I worked until 2am last night so i was surprised i even stayed awake for the workout. The sprints were awesome too. they were just short enough that we could go all out. Kind of a mind game. if they were 40 second sprints, we all would have held back a little(or at least i would have).



Warmup
band walk
squat walk
monster walk
bear crawl
frog hop
inch worm

skill:
15 2HS on the minute. 6 minutes
24K for all 6

max pullups/pushups rest 3 min
14/33 (did dead hang pullups and chest to floor pushups on all sets)
7/13
7/21 (rested in pike position on pushups for last set)

shuttle run 30/30
8x


Diet:
8am Meal Replacement Shake
10:30am Meal Replacement Shake
1pm Powerbar(because it was free at work. Yuck though)
4pm Powerbar(yuck again)
6pm quinoa and pinto beans with tofu
8pm 2 corn tortillas with green chile
11pm 1 meal replacement shake

needed sleep from late shift

been working some crazy late shifts at work to do some OS upgrades store registers. makes getting up at 6am tough. Hoping tonight goes well so i can get some sleep before tomorrow's morning class. melissa says i missed a really fun workout. darn.  oh well. 

WOD:

rode bike to work(not much of a workout)

Diet:

9am meal replacement shake

1pm 2 fish tacos 1/4 cup of rice

5pm bowl of wheat cereal with rice milk

7pm string cheese