12 Days of MaXmas - Deadlift - Dec 31

Buy in
3x10ish FtB
2x10ish Y-pulls
4 mins.

Here's the deadlift result that I was dreading.
5x225/0x295/(nearly walked away)/5x245/5x265/5x285/0x295
15 mins.

325 last maXmas. Used to be that 315 was some kind of big mental barrier. Now it's 295? 295 was supposed to be an easy pull on my way into the 300s. Five at 285, then only a bar bend at 10 more? Inexplicable. Something's not right.

Cash out
Bench press
225 x10/x10/x6/x5
8 mins.

9 hours - 2130/0630. 28 minutes total, PE: 7. 2 days.

12 Days of MaXmas - Front Squat - Dec 29

Feeling a bit shaky today, after fighting the valleywhatever for the last week plus, but needing to get something thrown into the fire. Monday; Squat day.

Got a double at 255 here last MaXmas, pretty confident I would beat it today. Didn't have all the juice to beat the old mark as well as I mightacoulda though. Funny how 255 felt good, but 265 sure didn't. The rarefied air there at the limits of my atmosphere.
5xbar/5x 135/3x 185/3x 225/2x 245/2x 255/1x 265
16 mins.

Cash out
4x 10 step back lunges with bar only.
10 mins.

8.5 hours - 2200/0630. 26 minutes total, PE: 7. 11 days. 
225/16.

12 Days of MaXmas - Vert and 2K Row - Dec 18

Buy in
4x8 FtB.

Test for Vert jump, just against the wall with chalk and a measuring tape. Fourth jump was just a touch better than the first - 25".

2K row. Setting out to beat last year's 8:05. Gamed it a little during the first 500m, just trying to breathe and pull long. Kept the splits at about 1:57 in the early going. There's a special sort of agony with this event.
7:45.

Cash out
Couple sets of Y-pulls on the way out.

8 hours - 2200/0600. 30 minutes total, PE: 10. 24 hours. 


12 Days of MaXmas - OH Press - Dec 17

195 last year at this time.

185 went up easy, then 195 was nothing doing. Maybe a bad day, but I should be able to do 195 cold. 

Bummed.

8 hours - 2200/0600. 10 minutes total, PE: 6. 24 hours. 
229/16.

12 Days of MaXmas - Pull Up - Dec 16


13 pulls last year. Trepidation all morning that I'd not meet that number. Kipped for 17 though, before flying off with grip failure. If I could've hung on longer, I could've done a couple more.
Anyway, I weigh what I weighed last year, so here's to a 30% improvement in my V-pulling capacity. Nice to chalk up a win.

8 hours - 2200/0600. 10 minutes total, PE: 9. 24 hours. 


12 Days of MaXmas - Oly Squat - Dec 15

Squat for 1RM

6x135/5x185/3x235/2x255/2x275/2x295/1x305/0x315

28 mins.

I got 315 last MaXmas and wanted more. Here we are a year later, and a step backward. This was a huge fail, not at all what I was hoping for. Sore from Saturday's run, cold all morning in the office at DSS, dehydrated and feeling the pressures of life - maybe not as singularly focused as I would have liked to have been. On the other hand, I've not shown the expansive foundational improvement in this lift that I felt like I'd been working toward this year. Fail, Fail, Fail. Sigh and Scatologia.


8.5 - 1 hours - 2200/0630. 28 minutes total, PE: 8. 48 hours. 

 
Week average:
P195g/C127/F166 : 28/18/54% - Still red, but this is closer to the mark than in weeks past.

500 Rep Challenge run - Dec 13

2nd annual (this is going to be an annual thing) 500 rep run with CC ... took us through the riverbed twice as much as last year. Seal jacks, squat jumps, walking lunges, push ups, flutter kicks, "pull ups/muscle ups" on the horse rail, bunny hops up the Beach park hill, burpees, mountain climbers. Nothing worse than the squat jumps on the way out and the burpees on the way back. 51.30 on a wet, chilly morning. Loved it and got really sore in the legs afterward!

9 hours - 2130/0630. 51 minutes total. PE: 9. 48 hours. 230.

CFFB - Cleans n' Jackie - Dec 11

Power Clean
3×3 @ 90% of 3 RM, 2×3 @ 95% of 3 RM
3x 135/145/155/
5 mins.
3x 165 (90%)/1 and 2 halves @ 175 (95%)/3x 175
8 mins.
Last year's max was 185, 3 at 175 is progress. I still get the willies at the higher weights. I'm not sitting down and getting under the bar at the top at all.

- 2 mins -

Conditioning
Jackie
Complete for time:
1000 meter row
45 lbs Thrusters – 50 reps
Pull Ups – 30 reps
Post times to comments.
I always poo-poo'ed this wod as an onramper's wod - never done it before tonight because it was just too easy. Jackie's legit. Row in just under 4.00, thrusters in sets of 15ish for another 4.00, then pulls in six sets of 5's composed of 3 overhand and 2 neutrals.
14.30.

Stop whatever you’re doing for a moment and ask yourself: Am I afraid of death because I won’t be able to do this anymore?
— Marcus Aurelius

9 hours - 2130/0630. 30 minutes total. PE: 10. 24 hours. 229/15.

CFFB - Dead n' KBs - Dec 10

4″ Deficit Deadlift 5×1 @ 3 RM from last Friday
Didn't use last Friday's numbers. Didn't do singles. Didn't deficit. Just deadlifting for feel today. Sets on 2 mins.
185x10/235x5/x6/x7/x8/x9
13 mins.

- 2 mins -

Conditioning
Complete 5 rounds:
You have 60 seconds to complete the following:
2 pood Russian KB Swings – 30 reps
*Rest 60 seconds between rounds.
*If you complete the 150 swings in the allotted 5 minutes count a pass. If you don’t, count a fail.
Post pass or fail to the comments.

Fail. 2 pood swings 22/22/22/18/20.
Not heavy (checked the bell after round one to make certain I didn't pull the 53#), just couldn't breathe enough, and shoulders gave out after 15.
11 mins.

9 hours - 2130/0630. 26 minutes total. PE: 9. 48 hours.

CFFB - Front Squat n' Press Swod - Dec 8

Front Squat 8×2 @ 75% of last set of 2 reps on Monday
Didn't work off of the numbers from last week - just struck out into the dark and added 10# each 2 sets.
barx10/135x5/185x3//195x3//205x3//215x3//
Form stayed true even at the last sets. Time to go heavier.
19 mins.

- 2 mins -

Press 3×5 @ 90% of last set of 5 reps on Monday
Same - working off my head, not previous numbers. Also, 5x5 today.
135x5//145x5///
8 mins.

Conditioning (Did not do)
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.

8 hours - 2230/0630. 29 minutes total. PE: 6. 48 hours. 

Week average:
P180g/C137/F122 : 30/23/46%

CFFB - Power Snatch - Dec 6

Hang Power Snatch 5, 5, 5, 5
5x65/5x85/5x105////
14 mins.

Conditioning
Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5 pood
60 seconds – Max Reps Strict Pull Ups
Rest 60 seconds between rounds.
Post total reps completed to comments.

Used 40# KBs (heaviest available at BodyX), and neutral grip pulls. Honestly, I wonder about the why of using KBs for these presses if DBs are available - unless you're wanting to instill mental toughness through wristbone bashing.
No-count rounds, but roughly 15's on the presses and 7's on the pulls.
15 mins. 

Cash out 
3x10 Ab Wheel Rollouts
4 mins.

7.5 - 1.5 hours - 2330/0700. 37 minutes total. PE: 7. 24 hours.

CFFB - Heavy Singles, It's All Relative - Dec 5

Squat 1, 1, 1, 1, 1
5x95/5x135/3x185/1x235/1x255/1x275/1x285/////
22 mins.

Didn't try to go higher, just the perfect weight that did both for me: I could get 'er down into the pocket, and made me feel like I was going to blow a gasket.

- 2 mins -

Press 5 RM
5x135/5x155/5x165/0x167.5

Sprints (did not do)
Complete 6 rounds:
Sprint 200 meters
*Rest 2 minutes between rounds.
Post fastest sprint to comments.
 
7.5 hours - 2130/0500. 31 minutes total. PE: 7. 48 hours.

Off Schedule - Brighthouse Hill - Dec 3

10 repeats up Brighthouse Hill with the walkback timer. Feeling tight, and dehydrated, and outta gas at the top. Not necessarily out of breath, mind you, just like the wheels turned square during the float.

18 minutes total. PE: 8. 24 hours.

Off Schedule - Pull Ups - Dec 2

4 sets of chins, 4 sets of pulls on the HT timer, on a night when there wasn't time to do anything else, on a day when the inclination to get the scheduled WoD in at lunchtime just wasn't in me.

13 minutes total. PE: 5.

Week average:
P154g/C173/F109 : 27/30/43%

CFFB - Dead 3RM and Thanksgiving Triplet - Nov 27

4″ Deficit Deadlift 3 RM
No platform, so just doing these off the floor. No oomph today.
95 x10/185 x5/235 x3/255 x3/(80% set: 205 x8ish)
13 mins.

- 2 mins - 

Conditioning
On the minute
Complete the following on the minute for 8 minutes:
50 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post rounds completed to comments.
12 mins.

I don't know how people did this as Rx'ed. I failed after two rounds. Then did two, rest one min - thus the finish time of 12. This was plenty demanding.

6.5 hours - 030/0700. 28 minutes total. PE: 9. 18 hours. 

CFFB - Front Squat and Press Swod Only - Nov 26

Front Squat 8×2 @ 75% of last set of 2 reps on Monday (225 x.75 = 168)
135 x5/175 x2////////
19 mins.

- 1.5 mins - 

Push Press 3, 3, 3, 3, 3
5 x115/3 x135/3 x165////
11 mins.

Conditioning (did not do)
Complete 7 rounds for time:
Walking Lunges w/ 50 lbs DBs – 20 yards
Reverse Wall Climb + Push Up – 3 reps
Post times to comments.

8 hours - 2230/0630. 32 minutes total. PE: 6. 48 hours. 

Shmotel Step Ups - Nov 24

DB alternating step ups onto a squishy 18" bench, on the HT timer x6 each
unweighted/35#/40/45/50/45///unweighted
13 mins.

... burned the shoulders holding the DBs more than the legs, believe it or don't.

9 hours - 2130/0630. 13 minutes total. PE: 8. 24 hours. 

Week average:
P186g/C185/F161 : 25/25/49%

Shmotel Push Pull - Nov 23

6 rounds, HT timer in .30 on 1.15
DB recline press @ 50's x15-12
Mixed grip pulls x4-3's
15 mins.

8 hours - 2230/0600. 15 minutes total. PE: 7. 24 hours. 

CFFB - Hang Cleans - Nov 22

Hang Power Clean 5, 5, 5, 5
5x135/5x155////
Good weight. Could have been 5# more, but ... nah.
12 mins.

- 2 mins -

Conditioning
Complete 5 rounds time:
50 lbs Dumbbell Hang Power Cleans – 10 reps

Strict Pull Ups – 5 reps

Sprint 60 yard shuttle
*For shuttle run, sprint 30 yards, touch and sprint back 30 yards.

Post times to comments.

No DBs, used the BB @ 115# instead - unbroken for 3 of the rounds. Strict PU's were rough, 1's and 2's. Ran 15's in the backyard, four lengths. Sprints felt good but slow.
17.42.

8 hours - 2230/0630. 32 minutes total. PE: 9. 72 hours. 

CFFB - Front Squat, Bench and Pushing It - Nov 19

Front Squat 2, 2, 2, 2, 2
In .30 on 2.00
...not even sure what I'd done on this last time going in (215 for 5RM). Kinda worked up to a difficult-but-non-threatening 2RM.
135x5/185x2/205x2/225x2////
14 mins.

- 2 mins -

Close Grip Bench 5×3 @ 90% of 5 RM from Thursday
In .30 on 2.00
285 was easy last Thursday, so triples at 255 were easy today too. No shoulder pain today, that's the thing.
225x5/255x3/////
9 mins.

Conditioning
Complete as many rounds as possible in 10 minutes:
135 lbs Push Presses – 7 reps
Push Ups – 7 reps
20″ Box Jumps – 7 reps
Post times to comments.

5 rounds. Just squeaked 5 full rounds. Presses as Rx'ed were the nugget. Again, no pain in the shoulder doing the push ups. Happy about that.

8 - 1 hours - 2230/0630. 38 minutes total. PE: 9. 72 hours.

Week average:
P193g/C147/F158 : 28/21/51% - I'm just tracking now. Not really focused on improving, but keeping tabs on what's habitual and what's resulting as I eat what feels natural doing CFFB.

CFFB - Conditioning Fail - Nov 16

Buy in
15 on, 15 off bag work. Southpaw felt more natural than righty today.
13 mins.

Conditioning
One Minute On…One Minute Off…for 10 minutes.
2 pood KB Swings – 30 reps
*You have 1 minute to get 30 Russian KB swings. Rest the next minute and so on.
*If you complete the 150 swings in the given time count a pass. If you don’t, count a fail.
*Perform this workout one minute on and one minute off with a total time is 10 minutes.
Post pass or fail to the comments.
 
Fail.

Rounds: 30, 25, 22, 22, 20.

This was freaking awesome, in an impossible-to-pass way. I'll be better next time.

8 hours - 2230/0630. 20 minutes total. PE: 9. 24 hours.

Brighthouse Hill - Nov 15

8 sloppy reps on the hill on 1.40, regular timer.

8.5 hours - 2230/0700. 13 minutes total. PE: 8. 72 hours. 231/17.

CFFB - Power snatches and Deads - Nov 13

Power Snatch 2, 2, 2, 2, 2, 2
Did these light today. 95x2/x3/x4/115x2/x3/x4
8 mins.

- 2 mins - 

Conditioning
Complete 5 rounds:
You have 90 seconds to complete the following:
365 lbs Deadlifts – 4 reps
Dips – Max Reps
Post total dips to comments.

365 scaled is 285 for me. That's out of my range right now. I did 235 the first round, then 255 after that.  Ring dips in the 7-6 range.
10 mins.

9 hours - 2130/0630. 20 minutes total. PE: 8. 72 hours. 233/16.

CFFB - Squat/Bench Swod - Nov 10

Squat 6×3 @ 85% of last set of 3 reps from Monday
85% of 265 = 225. Monday's sets were at 255#, which would have been 215, but I'm sworn to never squat under 2 wheels ever again. Says less about my ability to squat in the low range than it does about my maximal strength. Working on that upper end though.
13 mins, sets in .30 on 2.00.

Close Grip Bench 5, 5, 5
5x225/245/265/285
13 mins - lots of talking with Flanagan.

Conditioning - (did not do)
Every 2 minutes
You have two (2) minutes to complete each of the following sets:
1. 155 lbs Thrusters – 5 reps; Sprint 120 yards
2. 155 lbs Thrusters – 6 reps; Sprint 100 yards
3. 155 lbs Thrusters – 7 reps; Sprint 80 yards
4. 155 lbs Thrusters – 8 reps; Sprint 60 yards
5. 155 lbs Thrusters – 9 reps; Sprint 40 yards
6. 155 lbs Thrusters – 10 reps; Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
Post sets completed to comments.
 
Would have been (155/300)*233 = 120# scaled.

9 - 1 hours - 2100/0600. 26 minutes total. PE: 6. 24 hours. 231/16.

Week average:
P190g/C206/F122 : 28/31/41% 

CFFB - Deads n' Bounds - Nov 9

Deadlift 3 RM
Feeling weerd today after a deload (really, one workout week off) week
185x5/215x3/235/255/265 ... 215x7 (80%)
265 was enough for today.
22 mins.

Sprints
On the minute
Complete the following on the minute for 12 minutes:
Broad Jumps – 3 reps
Sprint 30 yards
Complete 3 max distance broad jumps, the goal is to seamlessly transition the final jump into the 30 yard sprint. Rest the rest of the minute and complete again.
Post fastest sprints to comments.

17 mins, with the walk over to the park. Broad jumps felt really awkward, but sprints felt good. Running in the mud with the hi-top chucks, had to flatten out the strides to keep from slipping.

8.5 - 1.5 hours - 2330/0800. 39ish minutes total. PE: 7. 48 hours.

CFFB - Swod Only - Nov 6

Squat 3, 3, 3, 3, 3
Press 10, 10, 10

Squat
5x135/3x185/x255 ... did 6 rounds of 3's. Felt solid through the core. Messed with the timer a lot, but in .30 on 2.30 was the best timer for this. Probably could have done more weight, but I've been off for 4 days and I'm feeling lethargic anyway. Change in the fall weather; cruddy air has me down. I know better than to push it while the miasma is present, especially training in the backyard.
15 mins.

- 2 mins -

Press 
10x95/x105/x115
Taking it easy with a bad right shoulder. 
6 mins.

Bad enough that I set out to do the push ups, but assuming the position killed. Rotator cuff is irritated again. Did 50, tens and resting up in the pike with active shoulders, but it was just too painful to continue.

Conditioning
Complete for time:
Push Ups – 150 reps
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.
Post times and number of penalties to comments.

9 hours - 2130/0630. 28 minutes total. PE: 6. 4 days. 233/15.

CFFB - Cleans for Days - Nov 2

Power Clean 5×3 @ 90% of 3 RM from last Friday
160# would have been 90% of 175, but I did 165# here today.
16 mins.

- 2 mins -

Conditioning
Complete 8 rounds:
185 lbs Hang Power Clean – 3 reps
Sprint 40 yards
Rest 90 seconds between rounds
Post fastest rounds to comments.
Backyard, no 40 yard area, so I just subbed in chins. Cleans at 145#, Chins were 3's and 2's, strict. Rounds on 2.00, didn't do the work for speed.
Gotta wrap the thumbs with tape before doing this many cleans - I always tear between my knuckles there.
16 mins.

Cash out
Tabata Bag work.
9 mins.

9 hours - 2130/0630. 44 minutes total. PE: 8. 48 hours.

Week average:
P162g/C151/F124 : 27/25/47% 

CFFB - Step it Up - Oct 31

Close Grip 3×5 @ 90% of last set of 5 from Monday
90% of 265 = 235 for 5/6/7. Pretty easy. Moved hands in closer than previously - which was just inside of the knurling rings; today was thumbs out from center smooth section. Much better on the shoulders. 
6 mins.

- 2 mins -

Conditioning
Complete 5 rounds:
135 lbs Barbell Step Ups on 20″ box – 20 reps (10 RT/ 10 LT)
Evil Wheels – 10 reps
Strict Pull Ups – Max reps
*Rest 60 seconds between rounds
Post total pull ups to comments.

Misread the Evil Wheels for 5's, which was still just plenty. I would knock down to my knees and back up again on the return, so rounds 3,4,5 I just wheeled out from knees. Scaled the BB down to 65# and thought that I'd add on if it was too easy. And it wasn't too easy. Scaling for 300# down, I should be using at least 100#. Step ups sucked, but I love them.
Pull ups: 4/3/3/3/3.
24 mins.

Got only 4 hours sleep night before last. Not that it mattered today, but that's why I'm 72 after the last session.

9.5 hours - 2100/0630. 32 minutes total. PE: 9. 72 hours. 223/14.

CFFB - Power Snatchfest - Oct 28

I completed this wod and said, "For once, it was easier in practice than it looked on paper." Only to realize later that I'd left out the 3 sets of pull ups. Not that the inclusion of said pull ups would have made the session killer, but it would have been a good antagonistic balance to all the snatching. Mostly, I'm just wondering about my ability to focus and recall. Getting senile.

Power Snatch 2, 2, 2, 2, 2, 2
95/105/115/missed at 125/115/115
(Strict Pull Ups 3 x max reps) - did not do
11 mins.

- 2 mins -

Conditioning
On the Minute
Complete 2 Power Snatches & 4 burpees on the minute for 12 minutes.
Use 75-80% of your last set of 2 reps for this workout
Post loads used and total rounds completed to comments.

Snatches really began to feel good as the rounds went on. 95# - up from an 80% of 115 at 91. No belt on these, lower back tightened up later.

9 hours - 2130/0630. 25 minutes total. PE: 9. 24 hours.

CFFB - Bench and Squat - Oct 27

Did this in reverse order; squat first then bench. Might have benched more weight, but as it was, I took it easy on bench - it's not a priority, and I'm not interested in a dinked shoulder. Downtown DoucheX on International Chest Day, Monday. No bench available upstairs, so squatted next to a couple guys doing pyramids with 135 until they scoffered off to do nosebreakers or whatever.

Conditioning
Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, which ever is more.
Post total minutes completed and loads used to comments.

230# for 8 rounds, 5 reps. During the day, I was going to be happy with 6 rounds. 7 went easily. Got out of breath during 8 and didn't run out of squats, just ran out of air and time. 

- 2 mins - 

Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
5x 225/245/255/265, 10x 225
9 mins.

9 hours - 2130/0630. 22 minutes total. PE: 9. 24 hours. 233/15.

Week average:
P188g/C157/F160 : 27/22/51% 

Saturday Sprints, on Sunday - Oct 26

This is a hold over Conditioning section from Thursday. 
Sprints
Complete 6 rounds:
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.

Walked to the bike path, not a good enough warm up. The first couple of reps felt wonky, but as I loosened up, they improved to simply heelstriking. 45-41's, on 3:00.

Today's work (or Saturday's, rather) was supposed to be:
Conditioning
Complete 5 rounds:
Each round consists of as many sets of the following as possible in 2 minutes:
Front Squats @ body weight – 3 reps
15′ Rope Climb – 1 rep
40 lbs Ball Slams – 10 reps
*Rest 60 seconds between rounds
Post total rounds completed to comments.

... but no rope to climb, no ball slam ball. Not that I couldn't sub, but what would it look like? Front squats, pull ups, FtB?

8 hours - 2230/0630. 17 minutes total. PE: 8. 48 hours.

CFFB - So Much Pull - Oct 24

Power Clean 3 RM
Last 3 RM was 185#. That was a no-go today.
3x135/145/155/165/175/1x 185
12 mins.

- 2 mins -

Conditioning
CrossFit Disco
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Clean @ 75% of 3 RM
Pull Ups
Post times to comments.

21.19. 131# is 75% of 175. Pull ups were the limiter here. Did kips.
 
8.5 - 1.5 hours - 2130/0600. 35 minutes total. PE: 9. 24 hours.

CFFB - Swod Only - Oct 23

Swod
Squat 5, 5, 5
Press 5×3 @ 90% of 3 RM from Monday

Inverted these, at the Globo and ppl were in the way.
Press 3x5 @ 155 (157 is 90% of 175), and yes, I did a dyslexia on the sets/reps in the heat of the moment.
5 mins.

Squat 5/6/7 @ 225
5 mins.

Sprints (did not do - wanted to)
Complete 6 rounds:
Sprint 200 yards
*Rest 3:1 (rest:work) This means if it took you 30 seconds to sprint 200 meters, you would rest 90 seconds or a minute and half.
Post fastest times to comments.

8 - 1.5 hours - 2230/0630. 11 minutes total. PE: 7. 48 hours.

CFFB - Substitutions Allowed - Oct 21

Swod
Rack Pull 3 RM
*bottom of the knee cap to lockout
- no rack stands at home or the globo, subbed Trap Dead for this again.
135 x5/225 x3/245/275/295/315/335 x3 ... just stopped there, both because that was enough for today, and the crappy trap bar at BodyX won't hold another plate - and 365 felt out of reach for 3 today.
16 mins.

Strict Pull Ups 3 x max reps
5/4/3
4 mins.

- 2 mins -

Conditioning
Complete 10 rounds for time:
2 pood Russian KB Swings – 5 reps
2 pood One Arm KB Power Snatch – 5 reps
Alternate arms as needed.
Post times to comments.

No 2 pood at the globo, used this opportunity to work on power snatch instead - subbed BB power snatch @ 95# for the swings. 40# KB for the snatches, alternating left/right each round.
15 mins even.

9 hours - 2130/0630. 37 minutes total. PE: 8. 24 hours. 234/14.

Matthew 20 - I Want More

“For the kingdom of heaven is like a landowner who went out early in the morning to hire laborers for his vineyard. 2 When he had agreed with the laborers for a denarius for the day, he sent them into his vineyard. 
3 And he went out about the third hour and saw others standing idle in the market place; 4 and to those he said, ‘You also go into the vineyard, and whatever is right I will give you.’ And so they went. 
5 Again he went out about the sixth and the ninth hour, and did the same thing. 6 And about the eleventh hour he went out and found others standing around; and he said to them, ‘Why have you been standing here idle all day long?’ 
7 They said to him, ‘Because no one hired us.’ He said to them, ‘You go into the vineyard too.’
8 “When evening came, the owner of the vineyard said to his foreman, ‘Call the laborers and pay them their wages, beginning with the last group to the first.’ 9 When those hired about the eleventh hour came, each one received a denarius. 10 When those hired first came, they thought that they would receive more; but each of them also received a denarius. 
11 When they received it, they grumbled at the landowner, 12 saying, ‘These last men have worked only one hour, and you have made them equal to us who have borne the burden and the scorching heat of the day.’ 
13 But he answered and said to one of them, ‘Friend, I am doing you no wrong; did you not agree with me for a denarius? 14 Take what is yours and go, but I wish to give to this last man the same as to you. 15 Is it not lawful for me to do what I wish with what is my own? Or is your eye envious because I am generous?’ 
16 So the last shall be first, and the first last."

During this chapter Jesus is aiming to prepare the disciples for his coming death. How are they going to continue after He is no longer around to set them straight? Is their belief going to be another power-grabbing, top-heavy religious hierarchy full of self-service and nepotism that the world has already seen again and again, or is it going to be something new?

Those who work an hour or a day receive the same wages - just as those who place their trust in Jesus to save them receive the same gift of eternal life. Same pay, different amount of work done. Not as a result of the recipient's merit, but a result of the generosity of the employer. We all get it. Post-reformation, we all get that salvation is by faith alone. 

Not really. So few get this. James and John didn't get this after the parable was told, and the others were ticked at them because they all wanted preferential treatment. The whole still recognizes religious systems that are based on the same old merit treadmill.

Or is your eye envious because I am generous...?

I'm struck by this line. This is the microscope. 
Shouldn't we be envious when there isn't enough to go around? Scramble and squabble when there's need on one hand and over-abundance on the other. But that's not the case. Everyone who comes to the waters will drink and never thirst again. Why get miffed if you needed to take a long drink to fill yourself and another only needed a sip? Why mope when others get more than they seem to deserve from a God who is a giver? Why not cheer? It all seems so petty and small and weerd.

But Christians do - I do - not maybe over the abstraction of salvation, but over the tiny concrete things in life. God has blessed someone with more money than you have. Does that make your eye envious? They have better looks, or capability, or status, or inheritance, or things, things, things. When a co-worker gets a raise. Do you celebrate? Does it bother you?

Why can't we just work a day and enter into our rest without looking around at the others? Do your day's work and take your day's pay - gladly - without worrying about who's working harder, or doing more, or getting theirs for doing less.

I get heaven for free. Are you kidding me? Nothing anyone else gets or doesn't get should eclipse this on my radar.

The chapter ends with a simple anecdote. Blind men ask and receive sight, then follow Jesus. Isn't that my life in a nutshell? I was blind but now I see. Amazing grace that saved a wretch like me. I have new sight, no room in my eye now for envy.

CFFB - Explosives - Oct 20

Find 1 RM Box Jump
No boxes in the backyard box, just did a few broad jumps.
Press 3 RM
5x95/3x135/155/165/175/1 or 0x 185 - can't remember. Certainly wasn't going up though.
10 mins.

- 2 mins -

Conditioning
Squat 8×3 @ last set of 7 reps from Thursday
*Rest 3 minutes between sets. During the rest, complete the following:
Box Jumps @ 75% of 1 RM – 5 reps
Sprint 60 yards
26 mins, using 225#. Again, just doing broad jumps instead of the box jumps. 15 yards across the backyard, so the sprints were up-back-up-back line drills. Got more loose as the game went on ... really bound up on all three aspects during the early rounds.

7.5 hours - 2130/0500. 39 minutes total. PE: 8. 48 hours.

Week average:
P219g/C155/F160 : 30/21/49%