Long Weekend

Havent posted after a couple workouts cause after my warmups, my knee was in soo much pain that i had to leave the gym so i wouldnt muscle through any workout. After a minor setback with my knee the last couple of workouts, today was a new day. Today was a basic lifting day. Not Crossfit oriented, just good old strength training.
Worked on back squats and max reps pullups. I was able to get 225# on my last set of 4 on squats and my pullups were: 30-27-25. Worked on Deadlifts with DB Bench press on a stability ball. Got up to 355# for 6 reps on my deads and 95# on the one arm bench press.
My plan was to do a Crossfit Endurance wod after, but i was spent from my strength training. I need to get back  to eating better cause my fueling is terrible.

Squat Cleans

I finished with work a lot earlier today than i expected, so my workout was going to be a lot earlier than scheduled. Today's agenda was Squat Cleans and a short met con.
Did the Burgner Warmup and then hit the weights.


Strength:
Squat Cleans: 5x3
Going into the workout, i was worried on how my knee would handle the  weight. Worked from 60kg, and worked my way up to 100kg. But i was completely surprised that i was able to clean 105kg (231#) with no pain at all. Wanted to try 110kg, but decided to lay off my knee.  I didnt feel anything in my knee at all, and really enjoyed this lift. I think my knee is slowly getting better.


Met Con:
1-2-3-4-5-6-7-8-9-10
BB Squat Cleans (155#)
Burpees
Chest To Bar Pullups


The first couple of rounds felt way to easy. Then at about round 6, this got harder rep, by rep, and round by round. Each rep of the BB felt heavier and heavier. My plan was to get this whole workout in 9:59, just a shade under 10 minutes, biut my goal was to get a sub 8. Will have to try this woktout later.

Tuesday

So i got a message from a friend who is dealing with the same knee issue as i am. He's having a hard time doing anything. He cant squat with pain, but cant do box jumps, double unders, or even any Olympic lift. I really understand what he's going through. I remember last year i could squat close to 405#, and today im struggling with 185#. Really F'ing frustrating!!! Throughout this whole ordeal, i've really learned how to be patient with my fitness level. I just have to take a day at a time, workout by workout.

Strength:
Back Squat: 5x5
DB Row: 5x10
I started with 185# for my first round, and finished the last round with 225#. Knee felt great, but the last squat felt a little wobbly. For the row, i used 85#.

Met Con:
5 rounds of
10 Deadllifts (225#)
10 Ring Dips

Time: 5:01
Really wanted to get this under 5 mins!

Clean & Jerk

Felt great to sleep in this morning. Got up at 630, had breakfast, watched a little tv, and read the weekend paper. Went to Balance a little later and got some clean work in. Knee held up and felt great. I tried to clean 100k but failed on both attempts. I just couldn't lock out my elbows, but the weight felt ok. Went down to 95k and it felt too easy.

Clean and Jerk:
60k, 70k, 80k, 90k, 95k, 100k (fail), 95k

Met Con:
With a continuous clock, do 1 pullup the first 30 seconds, 1 burpee the next 30 seconds, until you cant complete your reps in time. This got harder as the time went on. Finished with 10 pullups, and couldn't get the last burpee in time.

Gotta get stronger

Had a great day at work, great physical therapy, and i was feeling great about my workout. On my way to the gym, i decided that today was going to be a heavy deadlift day. Haven't done a 3 to 5 rep max in a long time, so it was going to be interesting.  After a long warmup, here's what my workout looked like:
Deadlift
5 set of 3
315-330-365-385-405-450 (failed on second attempt)
My max deadlift is 480#, and i know i can lift more than 450. I just need to reevaluate my training strategy.
Paired the deadlifts with  Strict shoulder press for 3 reps each set, and my strength on that has suffered. I was only able to get 145# and my goal is to get to 185#, i gotta get stronger.

Met con:
100 Pullups for time*
*at the top of every minute perform 3 Deadlifts (225#)
This was harder than i thought. With each deadlift, the pullups got harder and harder. Finished with a respectful time of 8:34. Will tackle this again and aim for a sub 7 time.

Cool Down:
800m 'waiters carry' (carry a weight overhead for 800m)
I used a 40# DB for the workout, and man was this tough. For every time i put the weight down, i had to do 10 pushups. I ended up doing 110 pushups. The funniest thing about this workout, was watching people drive by and walk by giving me the WTF looks. Priceless. Time: 14:30 and really tired!
Hard cardio day tomorrow.

Snatches

After taking Sunday and Monday off, i was planning on making today's workout as hard as possible. Worked on snatches and felt my knee on the last set. Here's what i did:
5 reps at 60k
4 @ 65k
3 @ 70
2 @ 75
failed my attempt of 80k
1 @ 77k

After a 5 minute break after feeling disappointed with my performance.
Worked on Front Squats
Did 3 rounds of 10 reps at 145# with no pain in my knee except on the very last rep.
Also did 3 rounds of 10 reps at 95# on DB rows.

Met Con:
AMRAP in10
30 Double unders
250m row
20 pushups
Finished 3 full rounds, with 30 double unders, and 100m row.
Way harder than i thought.
Side note: My buddy Josh Courage is having his Crossfit Courage Games June 19th, and after talking to him today and finding out about some ideas of the wods, i feel really terrible that i will not able to compete. The workouts look great, and im really disappointed that i cant compete, but i will be a judge.

Finally..

..some progress. I am defiantly feeling a lot better with my knee. After a few setbacks the last couple of weeks,  i am able to squat with no pain in my knee. It feels really great. Rode my bike to Balance late this afternoon as my warm up and i had the whole place to myself. 
Strength: 
10-8-6-4-2
Low Bar Back Squat
DB Row
My weights for back squats were: 95-115-135-155-185 and 75-75-85-90-95 for the DB row.
I was really happy with my back squats cause i had no pain at all in my knee. Really wanted to go heavier but i didnt want to risk it. But all in all, felt really great.
After a 5 minute break did a quick 15 minute met con:
With a 15 minute running clock, complete the following:
20-15-10 
Burpees
Toes to Bar
50-40-30
Double Unders
20-15-10
Back Extns
This combination felt really great. Took me 11:15 to finish, but i think i could finish sub 10 or even sub 8 soon. Will have to try this again in the near future.

late post

Havent posted in over a week casue i had i minor set back. On my last cardio day, Tuesday the 11th, i did my  3-2-1 cardio plan.
3 mile bike ride, 
2k row,  
1000ft climb,
and my knee couldnt handle the climb. I should have stopped but i didnt want to quit. So the pain was bad enough that i couldnt lift for over a week...but..

Today was a great day. Got to Balance in the afternoon and was feeling great. Did the an easy warm up and hit my wod. My first wod:
for time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (275#)
C2B Pullups
Went into this workout knowinh i could crush this wd in under 8minutes. The first couple of sets were easy and i was able to finish them unbroken. But when i got to the 5 th round, my body was sore. My deadlift form jas gottenbetter My final time was 10:20. I know i can get this workou under 10 minutes!

My second workout was: 60:60:3 of Row for calories, double unders, and pushups.
my numbers:
Row: 27- 27- 25
Double Unders: 60- 55- 56
Pushups: 40- 35- 25
that was really exhausting. glad it was over.
I think after my week of forced rest, i'm feeling a lot better about my workouts. Still cant squat more than 135#, but it feels great  to be back lifting.

Monday

So last week i was talking to a client who doesn't like working out hard or sweating. We only train once a week and i found it difficult to understand that the only way you can progress physically, is to workout as hard as possible. I tried to explain to her that the only way you ever get better is that you have to fail. I really dont understand why people don't want to work hard...then why come to the gym?....sorry, needed to vent a little!

Today wod:

Warm up:
4 rounds
30 Double Unders
10 GHD Situps
10 Back Extension

Strength: In 10 min, find a 1 rep max strict shoulder press

Its been a long time since i have done any strict press's. Started with 95# and finished with 155#. Felt great but that was really heavy.

Met Con: "Unbroken"
20 Pullups
500m row
20 Pullups
500m row
20 Pullups

My goal for this wod was sub  7 minutes. The first set of pullups were unbroken, completed the first row at 1:40, and then i hit a wall!! My forearms were in fire and i couldnt get 10 straight pullups. Stopped for a sec, took a couple of breaths, and hit it again. The second set of 20 pullups were a lot tougher than i thought. I had to do 20 before i could hit the row again. The second row was just exhausting. Finished it in 1:56 :(
The last set of pullups were a different story. Tried to get as  many as i could, but i could only hit 7 at a time. Stopped again to gather myself and tried for the third time, and finally, success! Total time: 8:38 A lot of work to do in order to get a sub 7.

Cardio Day

I had planned to run outside today, but this weather is ridiculous. Again it was like 90 and 90% humidity. Went to my local globo gym instead and did my 321 cardio routine (3 mile bike, 2k row, 1 mile run). The bike felt great, and is always easy. Now the 2k row was something else. I dont know what it is about the row, but it always takes a toll on me. I guess i just hate rowing. The run felt ok but my knee started hurting. Didnt want to risk it, so i just stopped after half a mile. I forgot to start my stopwatch so i have no idea what my time was. Felt great to sweat today though.

Saturday

Rode my bike to the gym and it was really hot, i mean like 90 with 80% humidity. Did my physical therapy exercise  before hitting my workout. My strength work was deadlifts and alternating dumbell bench press.

Deadlifts (unbroken)
15-12-9 
225#-275#-315#
Alternating Db Bench Press
20-16-12
70#-75#-80#

The deadlifts felt great and the bench preses were not bad either.

Met con:
50 double unders
3 rounds of :
3 Clean & Jerk (95#)
10 Toes-to-Bar
50 Double unders
2 rounds 
3 Clean & Jerk (95#)
10 Toes-to-Bar
50 Double Unders
1 round
3 Clean & Jerk (95#)
10 Toes-to-Bar

Didnt time this but the workout felt great. Used 95# instead of 135# cause i was worried about my knee, but 95# felt light. I was able to do the double unders and the toes to bar all unbroken. Knee feels great though.