Another Friday Beat Down. Man, this one was a definite test of my mental fortitude. The duration of this WOD crushed me to my very soul to say the least. When completing this WOD, my body was completely wrecked, but my mind came out with total satisfaction. It was a complete boost to thee old brain. I was totally proud of Grant and Alli for coming to not only represent, but crush me. It was an awesome sight to behold. Out of the 90 repetitions, I missed 4 catches, and 1 press.

WOD: For Time.

30 - Snatches 135lbs
800M Run
30 - Clean & Jerks 155lbs
800M Run
30 - PC & Jerks 165lbs
800M Run

Time: 58:12

WOD: 5X3 Front Squats & Bench Press 5 X 1
1. 185X3
2. 185X3
3. 185X3
4. 185X3
5. 195X2

135 X 10
165 X 10

1. 225X1
2. 225X1
3. 225X1
4. 230X1
5. 235X1

After a nice weekend off and having my brother in town for the weekend. I got a nice monday 6am wod with the Crossfit801 crew. It was a killer on the forearms. They have some real athletes in their morning crew. My body is feeling pretty good and is starting to loosen up and get back to normal.

WOD: For Time

21 - OHS w/95lbs
42 - PULL UPS
15 - OHS
30 - PULL UPS
09 - OHS
18 - PULL UPS

Time: 8:30 something.

PM WOD:

Run 1 mile as fast as humanly possible.
Rest: The amount of time it took to run the mile
Run 1 more mile till cotton mouth, rib cramping, and gasping for air sets in.

Drink beer till cottonmouth subsides, and a smile returns to facial region.

Time
Mile 1 - 5:04
Rest - - 5:00
Mile 2 - 4:51

The Re-Adjustment To Getting Crushed

It is a true eye opener to train with some elite level athletes in the gym. It puts a huge twist of competition back in view. It is what i've been missing in my training overseas and I'm glad its back in my life. It just sucks to have and then not, and then back again. A rollercoaster.
Today we have started a new Friday monster mash WOD for our Trainers and clients that want to partake in the action. It will be a long duration Metcon style WOD that will test the soul of yourself. Todays was a good one. We had 6 participants and it crushed us all and almost killed Mike.

WOD: The Moreland Speciale

10 Rounds For Time.

25 Calorie Row
15 Hang Power Cleans 95LBS
10 Push Press 115LBS
05 Back Squat 185LBS
05 Muscle Ups
01 Deadlift 275LBS
20 Ball Slams 20LBS

TIME:
1. Justin "The Juggernaut" Dickson - 1:19:03
2. Vi "The War Baby" Diamond - 1:29:10
3. Alex " The Mighty Mouse" Murray - 1:29:44
4. Jason "Going The Distance" Moreland - 1:39:29
5. Rich "Upper Level Gumby" Mrazik - 4Rds 1:13:00
6. Mike "Come A Long Way" Sickle - Killed in Action. 4 Rounds

Its been a few days since my last post and its been a rollercoaster of feelings to say the least. I ran the Wahsatch Steeplechase on Saturday morning and started off on a pace that was too fast to sustain throughout the race. The elevation was I bigger issue than I thought it would be. I knew I would be winded, but being winded turned into intercostal cramping before getting to the top which in turn, turned into hamstring, quad, and calve cramping about 5 miles to the finish. I will definitely make this race an annual thing to see my progressions and see how my game plans change. It was a blast to see all the people from the gym getting at it.

Steeplechase Time: 3 hours 31 minutes

Sunday: REST DAY

Monday: Nasty Girls

3 Rounds For Time Of

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans

Time: 9:30ish

Feeling: I felt like shit basically, still being sore in the calves from the run on saturday. Muscle ups felt solid for the first 2 rounds and then my grip shit the bed on the third round. The HPC's were killing the grip. I will have to start working some grip drills in the coming weeks. I'm kind of bummed, ok more like depressed that my other job is interfering with new found ultra marathon hobby. I was totally stoked to run the death race, but got sideswiped by my other job with some lame training re-certification. All in all though. Its a great feeling to get back into the gym and get at some WOD's with other people other than myself. The competition is a good feeling. Its really good to see the trainers and client surpass me. I feel my dream job is taking affect on the others around me. I love it.

Its almost that time. Just 1 day till the Wasatch Steeplechase 17 mile hill run. It should be fun working the already difficult terrain with the crazy thunderstorms and climactic weather. Should be a fun little jaunt thru the mud. I didn't want to go completely lazy before the run tomorrow morning.

WOD: 10k Row "NOT FOR TIME"

Here are some pictures of the parts of the race trail. EPIC!

Ahh, what a glorious day. Its been over 2 months since I've been in my gym it was a sight for sore eyes. My friends and trainers have done wonderful things in there and there are also so many new fresh faces. Not that the old ones aren't fresh. I love all you guys and gals. I'm still a little down from Jetlag and it usually takes a week or so for me to get back into the groove, so I just tooled around in there and did some heavy deadlifts. Overall, I felt pretty strong.

Dead Lift 7 X 1

1. 315
2. 315
3. 315
4. 315
5. 315
6. 325
7. 335 missed.

I know its been a while since my last post but be assured that I have still been hitting it regularly.  I've been on quite the busy side lately.  Its all good though.  I must say that I'm quite excited to be rolling out of the Sandbox of Iraq and finally get home for a bit of rest and kind of relaxation.  So today I gave myself a good going away WOD off the mainsite with a little bit of extra time added to it.  I'm sure i'll be tossing and turning on the plane with restless leg syndrome.  I'm feeling the soreness set in already.  Bodyweight metcon's rock though.

Warm Up

15 power snatches 45lbs

15 ohs 45lbs

5 X 1 Power Snatch 105

5 X 1 Clean & Jerk 145

WOD: MARY "AMRAP in 1 hour"

05 HSPU's

10 Pistols (Alternating Legs)

15 Pull Ups on a crappy angled bar.

RDS in 20 minutes: 10

RDS in 60 minutes: 24

Here is some insane parkour by Damien Walters.  This kid is the real deal.