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%