Fitness - Two-A-Day, Weighted Dips/Weighted Pull Ups & WOD - 1/26

Focus: Weighted dips & weighted dead hang pull ups - working up to heavy sets of 3
3x3 weighted pull ups - 28 Kg added
3x3 weighted ring dips - 36 Kg added

WOD: AMRAP in 15 minutes of
15 full squat cleans (from the ground each rep) - 64 Kg (141#)
400m run

Score/Time: 4 full rounds, 3 cleans
Calories burned (including focus & WOD): 726

Fitness - Two-A-Days, Squat Cleans & WOD #2 - 1/4

Focus: Power cleans (full squat), 5x3 cross sets
2x3 - 100 Kg (220#)
3x3 - 109 Kg (240#)

I was surprised and pleased that Dave had me do some more strength work this afternoon. Usually when I come in for WOD #2 on a two-a-day it's just a second WOD. It felt good to get in some heavy cleans.

WOD: AFAP
21 hang squat cleans - 62 Kg (136.6#)
15 HSPU's
15 hang squat cleans - 62 Kg (136.6#)
12 HSPU's
9 hang squat cleans - 62 Kg (136.6#)
9 HSPU's

Score/Time: 11:24
Calories burned (focus & WOD): 581

Man, this was a lot tougher than I thought it was going to be. After all the shoulder work in the morning, this took it's toll early on. The wall balls from this morning also made their presence known.

I got through the first round of cleans unbroken and powered through the first set of hspu's as well. It was a battle after that. I hit a pretty filthy wall. My shoulders, legs and upper back did not want to go anymore.

I broke up the work into manageable sets from then on. 5 (or so) cleans at a time and I was able to hold at 3 hspu's at a time through the rest of the WOD. Still pretty stoked on my time though. Even though I rested more than I would have liked, When I did rest it wasn't for long.

A lot of work put in at the gym today.

Fitness - Two-A-Days, Strict Press PR & Wall Ball/Pull Up Couplet WOD #1 - 1/4

Felt great after two days of rest and relaxation. My nutrition was on point over the weekend which was also a good feeling. Woke up not feeling gross or slow or anything and got to the gym early to stretch, then punish the white board. Two-a-day today.

Focus: Strict press, working up to heavy set of 3
1x5 - 60 Kg (132.3#)
1x5 - 70 Kg (154.3#)
1x3 - 80 Kg (176.4#)
1x3 - 87 Kg (191.8#)

New PR for a set of 3, my old PR was 83 Kg so this is a pretty big jump. My 1RM for strict press is 91 Kg and I'm thinking I could blow this away too. I'll try for a new 1RM soon, I also want to figure out what my CrossFit total is.

WOD: AMRAP in 20 minutes of:
5 pull ups (chest to bar)
10 wall balls - 20#/10'

Score/Time: 23 full rounds + 3 pull ups
Calories burned (focus & WOD): 711

Top score in the gym by 2+ rounds so I'm feeling pretty good about that. The chest to bar reps killed me towards the end. Dave was watching me close and called out when I had to re-do a rep. Which started to suck pretty bad towards the end.

When I didn't get all the way chest to bar and had to re-do a rep, it screwed up my rhythm and was just hard overall. Having to pull that much more to get chest to bar when you've already done about 100 pull ups was not fun.

The wall balls were typical wall balls. Just stay in there and grind them out. It was only 10 at a time so it wasn't too bad. Started sucking wind at the very end though.

My legs, shoulders and lats are smoked. In total, 118 pull ups (only counting chest to bar reps) and 230 wall balls. It's crazy what the body is capable of when you push yourself.