12/29

12/29

1Squat clean, 3 Hangsquat clean, 5 Front squats x6 rest 3min
Worked up to 205

Goodmornings 12x5 rest 2min
These were tough at the tempo especially the hold at the bottom(I'm hoping I did that right)
I only worked up to 95lb.

Barbell forward lunges from platform (45lb plate)
20x5 rest 2min @95
These were way harder than normal lunges. Sucked.

GH Raises 6x4 rest 3min
Pretty easy even after all the other stuff.

Food:
12/28
9:30am
1 Egg and deer sausage 2oz.

2pm
Spinach pie(spinach and cheese with breading 4 oz.
Small greek salad
seafood bisque 2 cups

8:30pm
Fajita steak with sausage 8oz.
1cup onions/peppers

12/29
9:30am
3 pieces of really thick bacon (about 4 oz. total)

1pm
(Moes)
1cup beans
4oz steak
onions peppers tomatoes 1cup

8:30pm
Flank steak 6oz.
2oz provolone cheese
1 Artichoke with some mayonnaise sauce
Salad 4 cups with 1/2 cup ranch dressing
Some kind of awesome chocolate covered bacon thing about 2oz.

Pain:
I'm sore in the lower back and the front of the shoulders. Not too bad.

Sleep:
Going well, though my little chest spasm messed with me a little last night

12/27

I've had this weird muscle spasm in the lower left portion of my chest near my Xiphoid process for a couple days. No pain, just feels like a fish flopping around in there. At first I thought it may have been something with my heart, but my blood pressure and resting heart rate are just about text book perfect. It comes and goes. It may happen for a minute or an hour. Anyways long story short, it's been bothering me so I've been taking it easy. I trained yesterday.

12/27

Weighted wide grip strict pull-ups (eccentric only with a 4 second drop) 5 sets of 8

This was harder than it sounded. I used a 40lb vest for all sets.

1.Press 6-8 reps rest 1min

2.Bench 12-15 reps rest 1min

x5

This got tough even though I started out light as far as I was concerned with. 

I did 135 on press for 8 reps on the first 3 sets and 145 for 15 on bench for the first 3 sets

After that I went to 125 on press and 135 on bench. I also dropped to 8 and 12 reps.

Bent over rows supinated grip 6 sets of 8-10 reps rest 2min

I started with 10 reps @165 but moved to 8 reps. This was more because of time concerns. I was really cutting it close for an intro

Strict toes to bar AMRAP UB x6 rest 2min

I had to do this later during a class. I did 15, then 10 every sets. This wasn't my max but I was worried about my lower chest and my shoulder. It definitely was tough the last couple sets though.

Food:

2 eggs in coconut oil at about 10am

Salad with chicken, grapes, and walnuts with ranch dressing(approx 4oz chicken)2pm

white chicken chili(3cups) chicken ceasar salad (4oz chicken) 7:30pm

Sleep: I stopped taking the melatonin but I also didn't have ANY coffee yesterday so I slept pretty good. I'm going to hold back on the caffeine for a while and I'm probably stopping the alcohol all together. I got pretty lazy with it over the last couple weeks.

Pain: Nothing really. Low back is a bit tight but not bad at all. That flopping in my chest doesn't hurt it is just annoying and worried me for a little bit.

12/18&20

Holidays are tough with travel but I managed to get two days in.

12/18

Build to a tough single - 205lb.

Ok, I know you're like "really?" I put a screw driving through my finger the day before and the hook grip doesn't work well with hole in the side of your digits so this WAS tough. I stopped here.

Build to a tough single - 345lb. 

Not sure how close to a max I should have gotten to but this was tough so I guess it works. I was also thinking about my next one.

10 sets of 10 with exactly 1min rest between sets - 205lb.

This was very hard. My back was really tight. I had matt dig his elbow into it for a while afterwards

12/20

Weighted pullups 3.3.3x5 20sec/3min rest - 40lb.

This was probably the right weight. It got tough at the end but never failed a rep.

15 bench 145lb.

rest 90sec

15 Supine bent over rows 155lb.

rest 90 sec

x5

I should have went heavier n the bench and lighter on the BOR oddly enough.

1min AMRAP strict ring dips

rest 2min

1min AMRAP Strict supine pullups

rest 2min

x5

dips- 21,17,17,13,17

pullups- 15,14,13,13,13

I felt like my arms and chest were going to explode from the blood. Almost felt like I was back in the globe gym. I secretly liked it a little bit.

My legs have not been this sore in recent memory.

Need to post food log.

Max, should I just email that to you?

12/14

 I spend a good amount of my time talking to my clients about goals and failures. It amazes me how many people don't even have a goal and out of those that do, most couldn't tell you why they are important to them. Most have set their goals according to what society feeds them. I've found that one of the most effective tools to achieving your goal is to make sure that you find ones that are intrinsic. These are goals that are important to you because you are passionate about them on your own. The ones you make simply because the outside world views them as important almost never satiate you and even when achieved they bring minimal joy that is fleeting at best.

 I know I sound like a hippie. Let me explain. I'm not saying that your goal can't be to become CEO of a huge company, I'm just saying that if you only work on that goal because of the achievement/joy you think you will feel when it is completed then you will most likely be let down even if it happens. So how do you find these goals? You need to find enjoyment in the act of working towards that goal. You need to think about the things that are  most important to you in the world and build your goals around them. 

 That brings me to the point. I spend all this time helping people figure out what their real goals are and I've given no real thought into it myself. The start of this blog was to reach a goal. That goal was truly intrinsic in that I enjoyed every second of it, I didn't have anything to prove to anyone and I was doing it anyways. When I achieved this, I felt a great sense of accomplishment but then I needed a new goal. Well because of my field and the perfect situation I was in, I thought "Hey, I need to make a run for regionals" I used the word "need". Conditions were perfect. I had the strength to compete at that level and I knew I had the other tools needed. I just needed to polish my weak links. I got a great coach, and headed down that path without even really thinking about it. It was more just moving on to the next thing. The right thing, the thing that I was best suited to do. I just never asked myself if it was what I wanted to do. 

 The last couple months, my numbers have improved to the point of it looking like I may actually have a shot. Maybe. I've been taking on a tremendous amount of volume and adapting to it. However the issues aren't my improvement, it is what the improvement is doing to me. I have suffered the loss ground in my job performance and relationship. Time with family and my other hobbies/loves have taken a backseat to time under the bar and on the airdyne. My testosterone has dropped from the punishment I've been putting on my body and my joints/ligaments have forgotten what feeling good was like. These are things I knew going in. What I didn't think about was the reason I started and fell in love with CrossFit in the first place. It was to achieve the highest level of fitness possible and now I ask myself is this what it is? 

 I see the sport of fitness and CrossFit's original mission statement as two completely different things in the same way the NFL is different from playing two hand touch with your friends or fighting in the UFC is different from hitting and kicking the bag a couple times a week. The latter is healthy and gives you many great things. The former is far more difficult to achieve and therefore a spectacle to us as humans. The punishment and sacrifice it takes to make it to the NFL or fight at a professional level is great and while the benefits can be great as well, the people that make those goals have to ask themselves if it is worth it to them and why it is. After a lot of thought I have redefined my goals and realized that family, friends, and the success of my business ventures are more important to me and without any outside encouragement. 

 This doesn't mean that I'm going to stop training or doing CrossFit. It doesn't even mean that I'm not gong to do the open. It just means that the focus of my training is going to be more towards being as healthy as possible in all parameters. This will possibly be even harder than my last goal and here's why. I'm competitive. I want to win everything. It doesn't matter if it's the WOD, a game of cards, or being the first to finish his food at the table. So here is my new goal. The highest quality of life possible through fitness and nutrition. This doesn't mean the best snatch, the fastest fran time, or the lowest body fat percentage. It means waking up every day and being awesome at everything I do and loving every minute of it. I can do it and I'm going to do it for me and no one else.

Training today:

Power clean doubles worked up to 275 1min rest between sets

10,8,6,4,2 Backsquat rest 2min between rest

5 sets of 10 pull-ups 2min rest between sets

Food

wafflehouse

2 egg omlete

half order of hash browns

Half chicken salad sandwich from boston market

Turkey 4ounces

mac n cheese 2 cups

2 cups mash potatoes and gravy

3 cups Green bean casserole

1 cup sweet potato casserole 

Still have to eat dinner tonight.

11/30-12/1

I've been playing it really safe lately. Really safe. Wasn't really feeling it saturday for some reason.

11/30
A. Power snatch clusters 1.1.1.1.1x5; rest 20 seconds/rest 3 min
I went to 205 for this one. Was probably the right weight.

B. Squat clean TnG; 5, 5, 5, 5, 5; rest 2 min
I went like with this. Only worked up to 205. Should have been 225 across all sets.

C. 10 TnG deadlift 315# x5; rest 2:30
I only "worked up" to 315(last two sets) 

D. Barbell walking lunges; 20 continuous alt'ing steps x4; rest 2 min
This was done at 95#


12/1
A. Split jerk; build to a tough single
i worked up to 350. This is 15 below my PR but its more than I've done since being back to crossfit and I probably had a little more in me
B1. Push press; 4-5x5; rest 1 min
B2. Muscle ups; 5 for time x5; rest 2 min
I sandbagged the pushpress with 135 but I haven't done the fatigue work in a minute and was worried about the shoulder. It actually felt good up to here
C. Weighted dip; 4-5x3; rest 2 min
I did this with 40lb but after them my shoulder started really bothering me so I called it for the day
+
25-20-15-10-5
CTB chin ups
ring dips
I guess the weighted dips did me in so I stayed away from this one.




Pain report- Shoulder isnt sore but I have quite a bit of joint pain in certain positions Lower and upper back is a little sore prob from a couple missed jerks.

Sleep report- I have been dabbling in alcohol with all the get togethers lately. That's been effecting my sleep. It stops now though, at least during the week.

Mentally I'm around a 7.

Nov.26/27

Nov.26
AM
A. Squat snatch; build to a tough single
i went to 245 and felt pretty good This was about 100lb more than I've snatched in at least a month and it went up fairly easy on the first attempt.

B. Front squat; 5, 4, 3, 2, 1; rest 3 min
185/225/275/315/320
320 came up fairly easy. I've been worried and having anxiety about falling off but it doesn't seem like thats happened a whole lot.

C. Muscle ups; 3 on the min for 15 min
My Left shoulder was/is really bothering me but I have gotten sick of having all these excuses to make me not train so I scaled this down to 3 strict CTB pull-ups and 6 pushups

PM
A. Power clean; 2, 2, 1, 1; rest 3 min
I worked up to 315 for a single. This was really cool as it is technically more than I've ever done in a power and only 20lb off my squat clean PR. I stopped because class was starting but really felt like I had maybe 10 more lb.

B. Push jerk; 5, 4, 3, 2, 1; rest 2 min
+
15 min amrap:
15 power snatch 95#
15 burpees
The last two things, I didn't do partially because my shoulder has been bothering me going over head or fast movements/dips/etc.and partially because class was starting


Nov.27
Row 500m@85%
rest 2min 
x10
Went from 1:40-1:47 highest to lowest

30min Airdyne @65%





Pain report - My shoulder is giving me some trouble so I have been really letting it dictate what I do. Other than that, I'm feeling pretty good. Foot pain is almost gone and what I have is from jamming it last week. Soreness is minimal right now.

Sleep report - Sleep is starting to get back to normal. We went to my parents for thanksgiving so we got home late and didn't get to bed at a decent hour but other than that it hasn't been too bad.

Mentally I felt pretty good after yesterdays snatch, front squat, and power clean workouts. I'm still a little down about my shoulder, but like I said I'm over the pity party and am going to start 

11/23 & 11/24

11/23
Clean pulls 54321 rest 3min
I went 185,225, 275,315,335 which is my all time Clean PR. Thought it was a good weight to finish on.
+
TnG Deadlifts 10 UB on the min for 7min. @225
This wasn't as bad as I thought it would be after this long time off.
+
Airdyne 1min @85%
30sec at recovery pace
x25
This wasn't bad but I was looking up at about 30sec in wondering if I was almost done for most of the interval.

11/24
Weighted pullup clusters 3.3.3x5 20sec/3min
I went 40lb for all of these. The got a little difficult towards the end but all were super strict and not really any chin reaching.
+
Weighted ring dips 5 sets of 6-8reps rest 90 sec
all done at 40lb. These were a little tougher and bothered my shoulder which was already bothering me from dips the other day.
+
Bent over rows 5 sets of 6-8 reps rest 90 sec
I did 195 for all sets and 8 reps every time. The last 2 reps of the 4th and 5th sets were pretty tough.
+
10min AMRAP
3strict pullups
3strict hspu
22rounds
I paced this one well I think. I was never out of breathe and only broke the pull-ups on the last 90sec.



Pain report
My left shoulder is bothering me and my hamstrings and back are wrecked. This is probably more noticeable since I haven't been training and forgot what being in constant pain is like but the shoulder is a little more serious than me being an out of shape pussy.

Sleep report
I ran out of my sleep aids supplements about two weeks ago and it definitely affected my sleepy night night  beauty rest.  I finally got some more ZMA and melatonin yesterday so I think I should be better on that front moving forward.

****NEW SECTION****
Coach Questions (AKA: Ask Max)
I skipped the PM session today and while you know this is not normally me(especially when cleans or snatches are in it) I just am wrecked in my back and mores in my shoulder and didn't feel like I should/could take the extra punishment. Suggestions moving forward? Should I not take tomorrow off and do todays PM session? Should I skip it all together and take it slow? Should I go buy some tampons, put on my big girl panties and fight through the joint/muscle pain? Thanks :)

Twilight Zone

 I've been in a weird situation recently. Injury, then sick, then injury, then head out of it. excuse after excuse, most legit, some probably in my head. All of which, if they were given to me by a client of mine, I would have simply said "suck it up and remember why you are doing this.

 So I started back today after a week of no training and an honest month of poor training. Here is to hoping that I am on the road back.

Squat Snatch @135 every 15sec for 5 min.

Then I did a workout for an upcoming event to see what an average outcoem will be score wise.

7 rounds
5 Power snatch
5 Burpees

4:30


I'm just about pain free except for a silly jammed toe from last week

Sleep has been pretty crappy as far as time in bed. Going to have to improve that as I start training again.

Mentally I felt good today. I didn't do anything heavy and didn't go hard. I'm excited to get back in but I know I need to be slow and safe. I can't afford any more roadblocks.

10/20-24/13

AWOL

So I mentioned in my last post that my the ball of my foot was bothering me. It got worse. Actually to the point of not really being able to use it. Funny how you don't think about how you use your foot for you know....EVERYTHING until you can't. I took about a week off with just some little biking thrown in there. I started back a scaled version of training sunday. Still a little bummed that my foot isn't back to 100% yet but it's good to be back in the gym at least.

Oct.20

3 Muscleups EMOM 15

This was a challenge as I hadn't really done anything in a week but it was good. Hit them all unbroken, never really got worried about failing even with a couple ugly ones.

Airdyne

30sec @95-100%

3min rest(6min between round 4/5)

x8

This sucked WAAAYYY harder than I thought. It wasn't while I was on the bike so much as after I got off trying to recovery. Lots of buildup. I averaged about 17-20 cal each interval.

Oct. 22

5 Strict press @135 rest 10sec

AMRAP strict UB HSPU rest 20sec

20 Ringdips

rest 4min

x5

1.19/1:57(for all of the work)

2.7/1:50

3.6/2:16

4.4/1:58

5.3/2:19

The HSPU seemed so hard after the press. Pretty crappy numbers IMO but again, I'm just happy to be back at it.

Side planks AMSAP rest 1min between sides 

x4

R/L

1.1:34/1:39

2.1:31/1:32

3.1:14/1:23

4.1:22/1:31

I dropped on these almost everytime because of loss of feeling or tingling in my feet and/or hands. They sucked though.

Oct. 23

Weighted strict pull-up clusters 1.1.1x5(rest 20sec between reps and 3min between rounds)

80,100,120,120,120

I had coach Matt check my chin and they were all legit, but a couple of the last ones were super close.

Bent Over Rows 4x8

195,215,225,225

The 225 was getting pretty tough on the later reps. All pulled to sternum 

For time:

20cal airdyne

10 UB CTB pullups

9:14

I feel ok with this. It wasn't as bad as I thought it would be. Though I held back a bit on the bike to ensure I was able to recover for the pull-ups. I thought I would have more worries about not being able to go unbroken on them in the later rounds and end up standing around a while, but I had pretty much zero transition time and never felt worried about not making the reps. All were butterfly but the last 2-3 of the last round.

Pain report: My right foot, duh. My upper right side of my back is pretty achy. It may have been throwing the weighted vests on for the pull-ups. I've got rowing today, we will see how it goes.

Sleep report: The last two nights have been pretty awesome. Got in bed before 11 and felt good getting up around 7:30-8.

Mentally I'm an 8. I'm not letting the foot get me down. I'm just ready to start building some more momentum.

10/13/13

13.4

Today, I tackled another Open WOD and PR'd again. This training may just be paying off.

Power Clean - Build to a heavy single - 295

This was not suppose to be a max so I stopped here

Pushjerk 3RM - 275

I got a little overzealous and made too big of a jump (20lb) to 295. I got it once but couldn't get under to lock out the second one. Soooo I don't know what to think about this. On one hand this is more than I've ever push jerked before but on the other hand, with a split jerk PR of 365 I would think I should be able to do way more. I think it really just comes down to needing to practice the movement more.

13.4

3-6-9-12-15 etc.

CnJ 135

T2B

105 reps

This was a 7 rep PR from last time. I said I would get 110 the next time but didn't pull it out. However, I haven't really focused on toes to bar this cycle. I was able to go UB TnG through the 9 round and 7/5 on the 12. Last time I was able to get through 14 T2B(thinking I had done 15 before dropping) and this time I was only able to get sets of 5 on the 15 round. This was from my grip probably due to the extra CnJ's. Either way it gave me enough time to crank out the extra reps at the end. I still think I can get 110 fairly easily, I just need to attack the last CnJ's more aggressively so I can get back on the T2B.

Pain Report: So I don't know if it is broken or what, but the ball of my foot on the right and the three middle toes are really sore. I can't tell if it's swollen but it hurts to walk on it. I'll limp around today and see if it's better tomorrow. Other than that, my hamstring and quads are sore but I'm pretty good.

Sleep report: I went to bed a little late last night (Around midnight) but I got some good sleep so I'm feeling good today.

Mentally today I'm an 8. My foot has me a little concerned but I'm sure it will be fine. Making me thankfully for not being a gymnast......Pope ;)

10/12/13

More Testing.

I did a retest of the regionals WOD Wednesday and PR'd considerably. Today was an open tester.

15 Snatch singles 215-245

1. 215

2. 215

3. 220 miss

4. 220

5. 220

6. 225 miss

7. 225

8. 225 miss

9. 225 miss

10. 225

11. 225 miss

12. 225 miss

13. 215

14. 215 miss

15. 215 

This was a shit fest. I haven't snatched over 185 in like a month I think? All misses were in the front because I couldn't stay back and was loose. Nothing unexpected though. Heavy singles has not been my training focus at all and bottom line it's not going to get me to regionals. Also, while we are on the subject of excuses, my hamstrings are still rocked from several days ago. So I'm fine with this and you'll see why in a minute.

BackSquat 3RM

335lb. 

My right knee started bothering me a little bit so I stopped here. Truthfully I probably only had 245-50 in me today anyways. Again, hasn't been my focus at all so the numbers are down.

13.3 (Wallballs/DU's/MU's)

259 (8:10)

So this was a PR of 14 reps from last time. My effort was 85% on the WB, 90% on the DU's and 95+ on the MU's. My Karen time was 6:49 and I wasn't even smoked. Pretty excited about that. My DU's went 35,50,65,90 I think. Was trying not to redline here. I hit 5 MU's on the first set then a couple twos and to singles. I was trying hard not to fail because I knew what it would do to my head. The only rep I failed would have been the 20th one at the end as time ran out. I felt more smoked on the MU's than I thought I would be and I need to improve this still but I am happy with how far I've come in the last cycle. This score would have put me at 125th in my region. Nothing to turn heads but it's a bit of an improvement from my last standing at 1000th or something like that.

Pain report: My knee was acting up on the squat but probably just because I'm not used to being loaded to that extent right now. I'm pretty sure I have a bruise on my the ball of my foot. I dont know if it's from running or the box jumps or the double unders or what. It didn't really affect me in the WOD but it's annoying walking around. Again, my hamstrings are bout as tender as a tennessee christmas. 

Sleep report: I slept well last night. I'm still having to use some nasal spray at night though as I seem to only be clogging up when I'm horizontal.

Mentally I'm an 8.5 today. Whatever little negativity I had in my head about the snatch and squat (surprisingly not a lot) was made up for by the 13.3 score.

10/9/13 & 10/10/13

Hammys. Are. Spent.

Today, I had a huge Pr even with getting over this cold. I am starting to get really excited about training and feeling like maybe all this work might actually pay off in the end. That, and also I feel like my butt and hammys might explode of I use them anymore, but thats a good thing.

10/9/13

AM

21-15-9

Deadlift @315

Box Jump 30"

4:10

This was not only a 1:23 PR but it would have landed me a 5th place finish at regionals(and only 3 sec away from 3rd!). Considering I had to hock up a snot ball twice during it from all my mucus that's still breaking up I consider this a win. I did the first 21 deadlifts unbroken. I wasn't planning on this but they felt so good I kept going after my first 15 that I said I was going to break at. I went 8/7 on the second round and then 4/3/2 at the end. I wanted to only break up the last round into two sets but it just wasn't going to happen I was at the end of my capacity. The boxjumps were steady but I switched back between rebounding, and jump down, and step down. Really no rhyme or reason to it, I simply was doing what ever I could to continue AFAP.

PM

400m Run @85%

x10

1:38,1:34,1:36,1:38,1:37,1:38,1:37,1:38,1:37,1:31

I felt the need to pull back on these a little I knew my hamstrings were going to be rocked at the end and they were. This was probably more like 75% for me normally but it was an honest 90% at that moment just because of my fatigue from the morning and still getting over the cold. I'm guessing that's a  fair trade off. The last round I pushed a bit more just to see what it felt like. I'm glad I didn't because my hammys were right at the danger point. IMO

10/10/13

Today was a simple 20min Row @65%. I decided to go check out the early morning crew at Towne Lake. They were getting it hard like I figured. Good meeting some new faces. I stayed at about a 2:03 pace and ended up around 4800m. It really went by quick to be honest. maybe because it was 6am and I was still half asleep for the first half?

Pain report: No joint pain. A little upper back(going to get adjusted later) and my hamstrings are rocked(sorry for the redundancy). My glutes are sore but not nearly as back as I thought. They were almost to hte point of cramping after the DL/BJ wod yesterday.

Sleep report: Man it's so nice to be able to sleep normal again. I got off the zma and melatonin while I was sick because I didn't want to interfere with the decongestant I was taking but I'm back on it. The only thing I'm still doing is a little nasal spray at night to make sure I'm breathing ok at night because I still get a little stopped up when I lay down. I'm right there at almost 100%. Feeling good.

Mentally today I'm almost a 9. Good news that a friends new born is healthy and coming home soon(smoking a cigar with him when he gets back, don't tell anyone), a PR, feeling recovered, and the gym doing well means I'm just about all systems go for life in general. Plus my sons halloween costume I got for him is BAD ASS. I'll get a picture up later.

10/8/13

First day back from three off.

I am still not 100%. I'm coughing up green junk and a little stopped up in the nose but the sinus pressure is gone and I'm on the mend so back to it.

10 rounds:

2 Rope climbs

6 HSPU

10 Knees to elbow 

rest 30 sec

18:27

I was suppose to do this at about 90% and was probably more at my normal 80% pace, but it felt more like 100% today. So ya....

I did all the HSPU unbroken and all the K2E unbroken but the 10th set when I was just trying to finish faster. My rope climbs weren't bad efficiency wise. I started with no rest between reps and the last 4 rounds there was prob about 10 secs in there.

Pain report: Nothing really, my hip is sore but that's from lack of movement for three day. It actually feels better now.  

Sleep report, I didnt get any sleep for 3 days but the last two nights have been great. Glad to be getting back into a groove.

Mentally I'm a 7.5 today just because it's always hard coming back after being ick you feel weak, stiff, slow, and all that. but I know its just temporary and I probably needed the time off in the long run anyways. Onward.

10/3/13

Sick?

I haven't been sick since I started back training. Yesterday I had a sore throat but didn't feel sick so I trained and I'm pretty sure it made it worse. I feel like dog shit. Pretty much all in my head throat though.

AM

30min AMRAP @ 80% with HR Monitor ( I used a cute little pink one. Thnx Pope)

200m Row

15 WB

50m Farmers carry 1.5pd(in each hand)

1min Airdyne

20 Sandbag Walking lunges (70lb)

20 situps

6rds plus 200m row

I couldn't figure out how to record splits but I check the monitor every 3min and I stayed between 147-165 the whole time. It said my average was 150. I never spilled into lactate. (maaaaybe a smidge on the walking lunges). This was diffuclt as I couldn't breath through my mouth because of the sore throat.

PM

20 min Run @65%

I wore the HR monitor and it said my average was around 154. I thought that was a bit high but again, all nose breathing. I also had a heavy lunch and was sluggish the first 10 min.

Pain Report: I'm not sore anywhere, I'm just achy from this head cold and my throat is raw.

Sleep report: Not much to report as I don't think I actually fell asleep last night at all. Miserable. I almost  got up a couple times and downed a couple shots of rum so I would pass out. I didn't though.

Mentally yesterday, I felt good until about lunch. Then everything started to spiral downward. I'm caffeinated right now and that's the only thing keeping me above a 6. I think I'll go play some video games and be a degenerate...

10/2/13

Damn Sore Throat.

I went to bed last night with a bit of a sore throat and it woke me up. It's worse now. I hope coffee helps, hurts to breath. No idea where it came from unless it was that soda I had yesterday for lunch(which is an extremely rare occurrence). Here is yesterdays training.

15 Muscleups for time rest 5 min

x4

1:14,2:10,4:08,3:48

I killed the first two rounds. I went 11/4 then 8/4/3. Not sure about the third round. I think i went 5/3 then singles. I missed quite a few and was bummed. But something happened in the 4th round. I stopped going to my false grip after I fail on the palm over grip and really focused on being more aggressive to the hips and I started missing less. It wasn't a miracle but it did help me beat my 3rd . I say thats a little breakthrough. 

10min AMRAP sets of 4 Strict pull-ups - 20 sets

I didn't miss one single set on this until the last 40sec. I tried to fit two sets in where I should have fit one and I paid for it by only getting 3 reps both times before time ran out. Bummer but lesson learned

20 min Airdyne @65%

So I did about the same as last time. Around 6mile and 250 calories. The reason why I was so happy about this is I think it was a true 65%. It was almost harder for me to not push harder. It is the first time I have felt GOOD DURING a session. Maybe it was the little bit of caffeine but I didn't want to stop when the time was up. I'm actually starting to ENJOY these Z1 sessions it's weird.

Pain Report: I woke up today with less pain in my shoulders but my rh knee above my patella is bothering me. not sure why I didn't do anything with it yesterday unless it's from Tuesday. Also, like I said above, my throat is super sore.

Sleep report: The throat affected my sleep a little last night. Kept waking up from pain and had to get alot of water, which in turn waking up to pee. haha. I don't feel sick though. IDK.

Mentally yesterday I was the closest to a 10 I've been after training. I am about an 8.5 right now even with my throat and knee dragging me down.

10/1/13

Changing everything.

That's what I feel like I am doing. I have a positive outlook on it but some days are harder than others. I am done letting my lackluster lift numbers get to me and looking at the bigger picture and why I am here doing what I am doing. Today was tough mentally with everything else I had to deal with in the middle and in between my sessions. Got interrupted several times and had several other emergencies I had to deal with. Unavoidable and frustrating. 

AM

10 Snatches @70-85% rest 90sec between lifts

I did two at 200, then the other 8 at 210. No misses but they felt ugly and loose.

Max Clean and Jerk - 305

The clean was ugly and the jerk had a bit of press out so I stopped it there. Also my shoulder was acting up and scared me a bit.

Front Squat 3RM - 305

Again, I made it but it was ugly and cut it off. I haven't maxed out in anything in a while so idk what to judge off of. I consider it a PR that I didn't let the session bother me and just moved forward.

PM

For Time:

30 Burpees

30 Snatch @135

20 Burpees @ 165

12:50

I literally had to come in and hit this with no prep or strategy and barely a warm up. Just got the joints moving again and hit a couple snatches (time issue). I'm not sure what my time should be for this but I feel like it wasn't horrible. I went 10/5/5/6/4 on the 135 then 3/3/2/singles for 165. This really attacked my lungs more than I thought it was. That and my upper/lower back.

Pain report: My upper back is bothering me as in it is tight and feels overused. My Right shoulder is acting up a little. It's a little better now, just rotation stuff was bothering me in training today. 

Sleep report: I slept great last night. I've been enjoying sleep more than ever recently. It's hard to complain really. Just some aches from training.

Mentally today I'm about a 5.5. I'm not broken because of training even though I didn't consider today one in the win column, it's just all the other life stuff. I know first world problems. I also got interrupted three different times from my training today which completely threw a wrench in my head.

9/30/13

Approaching aerobic normalcy

I wasn't a runner when I started this whole training thing and I'm admittedly still not. I'm the opposite. I probably still look less like a gazelle when I run and more like a bear. However, my aerobic base has been increased to the point of blatantly obvious over the last couple months. I'm not only noticing a higher threshold in training but also just walking around doing day to day activities. Good stuff.

AM

400m @85%

Rest 2min

x8

1:38,1:33,1:32,1:34,1:39,1:39,1:40,1:34

So I dipped down a little bit on the laps but again, it was suppose to be 85% not all out. Even if I did go a little harder on the last one. That crazy thing is that a month ago, less volume than this and at a lower intensity would have kept me from walking for a week afterwards because of my calf and leg DOMS. The day after, I feel almost nothing from the run (Though I feel other things which we will get to)

PM

20 Squat Snatches @185 for time

4:00

I did this 8/6 @ 190 and it took me 9:16. I'd say we could call that a little bit of an improvement. I'll leave it at that.

15 Squat Cleans @185 for time rest 4min

x3

1:18,1:35,2:38

I bit the dust on the third round. Hit a wall pretty hard, not gonna lie. Round 1 I went 8/7, then the 2nd I went 8/4/3, then the third it was 5/3/2/11111.

100 OH Walking Lunges for time 95#

7:58

Ouch. Thats really all I have to say. I did sets of 12 then two sets of 8 to finish. I think thats right.

Pain Report: I need a thumb in my butt pretty bad right now. You know.... digging into the glutes. Get out of the gutter. Little calf soreness, little shoulder nag but over all not bad. My upper Thoracic has been bothering me for a while now. It comes and goes and I can't figure out if its my erectors or my actual spine. Bothers me in the morning mostly. I had My Chiro look at it and he said it's prob muscles not a disc. We will keep an eye on it.

Sleep Report: Things are good, still getting to bed by 10:30 and sticking with the ZMA and MELA. I had coffee at 1:30 today which is past my time rule but it was a stressful off day so I treated myself.....by adding another stressor...ha.

Mentally today I've been a roller coaster. Seems to be ending on a 7 or so. I'm about to head into work and see my garage family hit it hard. That should help.

9/28/13

Am I suppose to suck this bad?

Today started off good. 133UB Double unders during my warm up. Huge PR even from when I was ok at them back in the day. But it ended pretty crappy.

2 Weighted CTB Strict Pullups rest 2min between rounds

x5

40(vest),45(belt),45b,45b,45b

These were about right. The belt made it a bit harder as that ROM was more since there wasn't a vest sticking 3 inches out of my chest.

8 Bent Over DB Rows x 3/arm rest 1min between arms

The biggest DB's we had were 55lb. These were pretty easy. Need bigger DB's I guess?

Also, I did these standing instead of on a bench. I found out later that wasn't correct :/

3Rounds of

for time

20 CTB pull-ups

10 Muscle ups

20 T2B

Rest 5min.

3:10,6:41,8:27

The 2nd and 3rd round are almost too embarrassing to post. Was I suppose to suck at these this much? I know I did alot of pulling but I missed my first MU on the second rounds. FTW. Not cool. I basically did all singles for the other rounds. ridiculous amounts of rest. I actually just sat down the third round because I kept failing. No Idea what happened. I felt great going in today, the volume shouldn't have been too much. I slept great. Had food in me, a little caffeine but not much. My CTB were unbroken, then 10/10 then 5/5/5/5. My first and last round T2B were unbroken. The middle round went 12/8. I feel defeated on this one. 

Pain report: Pretty much no pain anywhere. Shoulders are a little naggy but not bad. But I think I ruptured my pride today. 

Mentally I'm bummed about the performance. Can't figure out why that one had me at failure so easily. I'm about a 6.5 from that. I'm going to forget it and try to raise up to at least a 7.5 by tonight.

Sleep Report: I slept alot last night. Went to bed about 11 and woke up around 8:30. I was a little drowsy but I think that's good considering I've been waking up super early and not being able to go back to sleep. I could be wrong but it feels like more of a proper cycle.

9/25/13

Back to Shoulders

So I had a nagging pain a couple days ago and it went away, I'm not saying its back but my shoulders are definitely rocked. I did all this with Ice-Steve from CF North Atlanta today. Good times.

20 Unbroken pushpress 105lb. rest 30 sec

10 Muscleups for time rest 4min

x5

1:41,1:56,2:46,2:38,3:16

These are the elapsed times with the rest and push presses. Man, I didn't anticipate the P.Presses having that much of an affect on my MU's. I had a freak miss on my second MU in the first round(I tried the push off method for the dip to make the lock out more obvious and it messed me up a bit). After that I went 7/3,6/3/1,5/3/1/1,5/1/1/1/1/1 I failed a total of about 5 throughout the entire session. I still feel myself pushing past where I know I would have a couple weeks ago, so improvement.

+

3 Supinated(underhanded) Strict weighted pullups 40lb. Rest 20sec

15 CTB Pullups rest 4min

x4

45,46,45,45

These were all consistent and unbroken butterflies. Felt good. Probably should have gone heavier on the weighted underhands.

+

20min at 65% on Airdyne

257 cal / 6.1miles

This was nice. The whole session I stayed around 1000cal/hr with no issue. 

Pain report: Shoulder is a little iffy but not scary. Mid back is a little sore from yesterday and my quads are still sore from...well everything. Those Quads are getting better though. 

Sleep report: I slept for alot longer than I thought last night. Lights out around 10:30 and Though I was up in bed for a while, when I asked Elise what time it was(thinking it was 6am) she said 8.....Damn. I need to start checking my phone when I actually wake up so I have a more accurate reading on my actual sleep.

Today, I'm a good 8.5-9 mentally.

Some footage my PMS (pain management specialist) got of my last round of CTB's

9/24/13

Changing it up

I messaged Max the other day and said"My quads are wrecked and my shoulder has a nagging pain" He gave me an altered session for today with no shoulders...and MORE quads. Ouch.

AM

7x2 Squat Cleans @245lb. 

rest 3min. between sets

This was too light under normal circumstances, but I literally could barely stand up the second one of each set. Leg's were beyond wreck.

10 Unbroken HangSquat Cleans

Row 90 sec @ 85%

Rest 2min

x5

Done. This wasn't as bad as I thought. I kept thinking 50 hang squat cleans FML (F&*# My Legs) But I got through it just fine. I'm guess the LA was flushed out after the heavy cleans.....but then I got done and nope it's still there.

PM

10min AMRAP

10 Powercleans 135

20 Situps

10 Boxjumps

6+15 situps

I'm not going to lie, I felt like a monster during that workout. I did everything unbroken and only rested about 5sec between the BJ and cleans. The box jumps were fast and the cleans weren't even tough to go unbroken TnG until the last two rounds. It felt good to feel like I kicked a WODs butt. I also felt pretty good afterwards. 

Pain Report: This is probably obvious but my quads are rocked. Haven't been this sore in a while, but I like it. No worries. My left shoulder was acting up yesterday(which is why we adjusted the program) and it seems fine today. No catches during my everyday movement which is what it was doing yesterday.

Sleep report: I got pretty good sleep last night. Connor keeps waking in the middle of the night so there isn't much I can do about that but I was able to get a total of about 9 from down to rise. I really think the ZMA and melatonin are helping.

Mentally I am a 9 today. (8 if you consider me being worried about people looking at me funny for not really being able to walk like a normal human)

I went to get sweat bands and this is the only color they had left. Looks like I'm ready for breast cancer awareness. 

9/22/13

Wait, what did I do this morning?

You know your training is serious when:

A. You train so much on a given day that you forget what all you've done.

B. You don't even think about what you did the day before anymore.

C. People ask you what you have to do today and you sigh because you know it's going to take a while to tell them (Seriously, I'm just gonna start saying "Beating the $h1t out of myself")

D. All of the above.

AM

400m Run @85%

rest 2min

x6

1:38,1:34,1:36,1:37,1:40,1:36

So I'm pretty sure that these times would have been my 100% two months ago. Super happy with how I felt this morning. I don't know what happened on the 5th round, I guess I just didn't have my cadence right.

PM

1 Squat Snatch @210lb. EMOM 12min

Done. I had two SNAFUs on round 6 and 11 (lost in front) but picked it back up and made it in time for the minute.

6 FrontSquats @225lb. EMOM 8min

This sucked alot. It sucked more knowing that I had alot more quads afterwards. I did the first 6 sets without setting the bar down. The last two were 3/3. My elbows were just getting too low to chance it.

For Time

30 Squat Snatch

90 Wallballs

10:43

The only way I describe this after the Heavy snatches and Frontsquats is UNFAIR. My legs were literally still shaking from the squats when I hit start on the clock for this one. I went way too slow on the snatches but hey, like I said, it was a mental battle just to start this one. I literally just had to say FV(K it let's get it over. I started at doubles every 15sec for the first min. and switched to singles every 15 sec. after that. I should have and probably could have stayed at doubles for at least the second minute. If this comes up again that will be my plan. WB's were 7 sets of 10 with exactly 10sec rest then one last set of 20. This was about right and out of my comfort zone. 

Pain report: My hip isn't acting up like it was yesterday so we will see how it feels tomorrow morning. MY.QUADS.ARE.DEAD. I don't see how it would be possible for them not to be sore for a couple days after this. Looking forward to finding out. Also looking forward to an off day tomorrow.

Sleep report: Sleep seems to continue to improve. I stayed up until almost midnight last night and ended up coherent around 8am. I think I will try to stick to 10:30 on weekdays and midnight at the latest on the weekends for another stretch and see how I progress. I can always get to bed earlier on the weekend if I start to see regression in my recovery time.

My awesome wife snuck some pics of me during the last WOD this afternoon.

9/21/13

I need the new iPhone.

No really, it's important for training. The slow motion @ 120 FPS is a must for proper form. I promise that's the only reason.

Weighted strict CTB Pullups 5 sets of 3 @20lb.

I should have gone heavier on these. I've never done them so had no clue. Will do more next time.

Barbell rows 3 sets of 5 205lb.

Again, probably a little light. I've done this exercise at 275lb for a double but that was 20lb. ago and when I was only lifting. They were no problem. Rob actually got a really cool slow mo video of it with his new phone. 

For time:

20 Muscleups

40 GHD

60 CTB pullups

9:40

I was over all happy with this. I did 10 Muscleups UB then 5, then 2 and the rest quick singles. Time there was around 2:30 so pretty big improvement. The GHD's were all UB I slowed down a bit at 30 bit never stopped. Haven't done those in a while, may feel them tomorrow. IDK. The CTB was where it slowed down. I did about 11 butterfly, then went to 5's 3's and I actually ended with really fast singles. I felt like dropping and getting right back up was a better decision time wise then sitting around between sets just to do 4-5 at a time. Today was pull pull pull pull pull so I'm guessing this was kind of expected. I definitely found my wall on them.

My right hip is really acting up most likely from the running but everything else is pretty good. My right lower back is a bit tight. We will see how tomorrow goes with all the snatches and squatting.

Mentally today I'm almost at a 9.

Sleep last night was good. I went to bed a little late (12) but I slept in til about 8 so the time was still there and I think my ZMA and Melatonin (at 2mg now) is working well. Waking up less and still not graugy (sp) in the morning.

Barbell Rows in SlowMo


SlowMo muscleups

Really thankful for this video. A lot of my muscle-ups aren't full lock out. It's no extra effort on my part, but I need to make them cleaner. Can't afford a no rep there.

9/19/13

Today was an Unbroken day.

That's always a good thing in my mind. I was able to complete each portion of the training and all sets without breaking them into smaller sets. 

5 Pushjerks @205 rest 30sec

6 Muscleups rest 30sec

15 HSPU rest 30sec

12 CTB pullups rest 30sec

30 Calories on Airdyne rest 4min

x5

4:22(2:22 without rest)

4:26

4:20

4:47

4:41

Since I did everything unbroken, the only time limiter was the Airdyne. That royally sucked at the end. The time drop offs were mostly that. All my CTB were butterfly today which I was not expecting. I almost missed the last rep of the last set of muscle ups at the turnover but recovered and locked it out.

Run 15min @ Z1 (65%)

This was actually kind of nice. It was beautiful outside today. I didn't think about our neighborhood being hilly, so the run out was all down hill and the run back was all up hill. That got a little rough but I turned around at 6:30 instead of 7:30 and ended up timing almost perfectly. My wonderful wife Elise did this with me. Unfortunately, being 5'2" my 65% was probably more around her 95%. 

Pain report. Today it was very lactic during the workout but no pain afterwards and the ADDuctor pain from the squat cleans has just about completely disappeared. I really feel like my recovery is going through the roof compared to normal. Good stuff. 

Today, mentally I'm at a 9. Good talk with coach today, and almost all positive things going on.

****NEW SECTION****

Sleep/Drugs/etc.

As I've mentioned I've been reducing my controllable stressors recently, mainly sleep. I got some ZMA(Zinc Magnesium Aspartate) and Melatonin to help with my sleep adjustments. Day one and I already stayed asleep longer than the night before. I am at an extremely low dosage on the melatonin(1mg) because as some of you may know, it can make you feel hung over the next morning if over dosed. So far so good. We will see how this progresses as I adjust to my new sleep schedule.

9/18/13

Day two of early to rise, early to bed.

I didn't get up at the crack of dawn today but it was still way earlier than what's been the norm. It didn't affect me quite as bad today as yesterday. Kinda boring today but good solid work. I liked it.

18-Sep
10 min amrap @85%
Row 350m
10 power snatch 95#
30 double unders
rest 10 min
10 min amrap @85%
Airdyne 15 calories
15 kbs 1.5 pood
15 box jumps 24" (step down)
rest 10 min
10 min amrap @85%
Run 200m
10 deadlift 225#
10 burpees

I didn't get up at the crack of dawn today but it was still way earlier than what's been the norm. It didn't affect me quite as bad today as yesterday.

Part one: 3+270m row

I kept a pace around 1:45-50, went tng on all the snatches and unbroken on the double unders. I just rested a good amount between each movement to keep the effort down. Was probably the worst of the three.

Part two: 4+7calories

The again, a steady pace on the air dyne, UB kbs and box jumps were steady with a step down(time consuming) I rested about 8 sec between each movement except the last round was a bit faster.

Part three: 3+5 burpees

The run felt good today with the breeze and a temp of about 70. The deadlifts were hard because I was going slow at first to stay at an 85% pace (also, I was just hinging at the hip after yesterdays cleans) After the second round I let them drop with out tension and it got easier so I upped the pace a bit. The burpees were all consistent. My pain management specialist said I was rounding my upper back but after inspection of video, I was just a little internally rotated with my shoulders. I think he's crazy. ;)

Pain report. So yesterday I said I was wondering if my quads would be wrecked today after the Airdyne and WB/Clean/Clean yesterday. They actually aren't. What IS a little sore is my ADDuctors. Not bad though the only thing that was uncomfortable were the snatches for the first round or so.

Today, mentally, I'm an 8. Got some bad news about a stubborn friend(You know who you are). Anyways other than that I'm pretty darn good.

9/17/13

The early bird catches hell for the rest of the day because it got up to damn early and trained.

So, that's just paraphrasing the original quote obviously. Today, I woke up early and couldn't go back to sleep. I'm trying to lower my stress, through no caffeine after noon, getting to bed by 10:30 and zero alcohol for a couple days but it's a process, I can tell my body's been off from the circadian rhythm. I know this will help alot of things(mainly recovery) in the long run but it's hard starting the change. 

 Anyways, I went into the gym about 5:30am this morning on bullet proof coffee only(French press black with coconut oil and real butter) to do my AM stuff and see our awesome 5:15 class.

AM

30sec @85%

30sec @50%

x30

So I went about 9.5 miles. I didn't record the first couple intervals. There was a malfunction with the reader. Anyways, I stay a little higher this time for my 85% around 1700 with highs in the 1900's and lows in the 1500's.

PM

Squat Snatch 3 EMOM for 10 min. @135

Done.

It was pretty hard to get back going this afternoon even after a nap. I actually had a hiccup on the second minute and missed a snatch but I recovered fine.

40 Wallballs

rest 30sec

10 Squat Cleans @135

rest 30sec

5 Squat Cleans @225

Rest 3:30

x3

4:20,4:58,5:28

This sucked royally. I went unbroken on the first two rounds of wall balls and broke the third at 26, not because I couldn't do more, but all I could think about was how much those squat cleans were gonna suck after the L.A. build up. My 135's went 6/4 for the first two rounds and 4/3/3 for the last round. My 225's were all singles form the start with progressively more standing around asking myself if I'm going to be able to do another one without failing.

My legs should probably be destroyed tomorrow. For now, they are ok we will see how they feel in the morning. My lower right erectors on my back were pretty locked up in the last wod. I hit it good with a lacrosse ball but I'm still feeling it. I think it's mainly poor form on the 135's cleans after those wallballs.

Mentally today I'm back to an 8. Not much else to report except for I can't wait to start reaping the benefits of less tv at night, no caffiene after noon, and hitting the bed earlier.

5AM class getting ready to hit it.

9/16/13

Two days off and back to it.

I had a mental lull saturday but I'm back now and trying to up the dedication. Better food, More sleep, more sun, less caffeine, zero alcohol.

3 rounds for time:

5 Muscle ups

10 HSPU

Rest 10 min

5 rounds for time:

7 CTB Pullups

7 Ringdips

Rest 10 min

7 min AMRAP

7 Toes to bar

7 HR pushups

1. 3:11

2. 2:49

3. 9+3 T2B

I felt nauseous after each wod right up until I had to start the next one. I went in on only some fruit, but no caffeine. Not sure what the deal was there. I think two days off made it hard for me to get my head right coming in on a triple wod.

For the First one, I did the first two rounds of muscle ups unbroken but failed on my 4rep of the third round. The handstands were all unbroken but the last round was actually tough.

Second WOD was the only one I was happy with. I did it all unbroken and even ended up butterflying the CTB. I started out with regular for some reason and then realized it was only 35 reps total.

Last one I was worried about because HR pushups are the only thing that still bothers my labrum after three years. That relaxing and impact of the front delt in each rep irritates the hell out of it. I paced myself fairly well considering I didn't know how I was going to do on the pushups. All but the last round of toes to bar was unbroken.

Pain report is boring today. Since it's my first day back I'm pretty good. Upper back was tight waking up this morning. Thats about it.

Mentally, I am about a 7.5 today. Not on top of my game but I do feel good and planning on upping my game on recovery and stress. Practice what you preach right?

09/12/13

What are you doing today Justin?

Handstand pushups.

Didn't you do those yesterday?

Yes. Yes I did.

So I am completely wrecked but I feel good about training. I just feel better about today being my off day. Also, I still need to read closer to before starting the training. Here is yesterdays session.

Behind the neck Split Jerk 2RM(I did a snatch grip and just saw it didn't say that, Doh)

-345lb.

I had a PR for 2 reps on this already but that was when I was only weightlifting. I beat it by 5lb. and considering how wrecked my shoulders are(I could barely lift them when I woke up yesterday) I'm really happy with it. The second rep was a bit wobbly so I called it after that. Video below.

Benchpress 1rep rest 10 sec. (205)

HSPU 24 for time rest 4 min

x5

My times on HSPUs were 31,29,32,35,39sec.

So I was able to go unbroken on all of these and I had to start breaking them up at the 4th round last time I did this. Considering there were 2 more this go round, I'd say thats a big improvement. Also, I just did 70 HSPU the other day.

10 sets at 100%

10 KBS 2pd

10 Burpees

10 Boxjumps 24"

rest 2min.

Round times 58,55,54,57,55,58,55,56,54,53

These were all very fast and I was able to stay consistent. However, they were fast to the point that I wasn't as worried about form and just moving. I don't get to go at 100% very often in this program so I wanted to make sure I didn't leave anything on the table. All the reps were legit but looking back at my first round I need to get more vertical on my burpees. I am still getting used to doing them fast three years after my labrum tear and I've been doing 6 point perfect burps for so long it's almost like a new movement. My shoulder was warm and I wasn't ever scared of hurting anything yesterday so I went for it yesterday. Video below

PM

Prowler Push (truck push)

30sec 100% rest 4min

x10 (rest 8 min between 5/6)

Done, sucked

I used Rob's new 4door tundra, it was alot more difficult to get rolling and had quite a bit less momentum after getting started. Which is better for training....and worse...on my legs

345lb. for a double. 

Last round of my kbs/burp/boxj's with a close call for your laughing enjoyment. It would happen on the  ONLY one I filmed.

Pain report. This may take a while. I am hurting all over. My shoulders are ridiculously tight and my neck is almost to the point of giving me a headache(not quite). My right hip is pretty bad. I was checking it last night and my medial glute is almost unusable. Matt said yesterday that it was firing the entire time I was dipping for my jerk on that side only. This is probably from all this time only splitting with my right side. Anyways, my left side right above my ankle (laterally) around my Achilles/Digitorum Longus is sore to the point of almost feeling pulled. I think it's fine though. My low back feel super weak and it was difficult to get relief last night. I finally did but only after going to bed. sitting or laying on the floor didn't help it. Oh and the ball of my right foot is almost certainly bruised. Hurts to walk on it.(I think this is partially from walking barefoot alot this week on the asphalt at the gym this week)

All these didn't happen from today, most were already there just not really at a level that bothered me. Today kind of brought me over the top on most. 

Yesterday, I was an 8 even with my pain. I'm feeling like I'm really training for something for the first time maybe ever. I have direction and that is empowering physically and mentally.