FRIDAY 29/03/13



  • 3 x 120 kg
  • 3 x 130
  • 3 x 130
  • 3 x 135
  • 2 x 140


  • 6 x BW
  • 6 x BW
  • 6 x BW
  • 6 x BW


  • 12 x BW (ea leg)
  • 12 x BW
  • 12 x BW + 8kg kettlebell

Prone holds (30 secs on each side; no breaks)

  • Worked up to 6 mins unbroken. PR! Goal is to get up to 10 mins.

Deads are my fave. It’s been a while since I’ve hit 140, they felt good. GHRs are bloody hard! And the pistols surprised me today, didn’t know I could do them weighted :)

* * * * *


21-15-9 for time.

  • Deadlifts
  • 200m run
  • 1 muscle up

The run and muscle up are done in between each round, so the rep range applies only to the deadlifts.

COMPLETED: DNF (time cap: 30mins)

The deads and run were easy, as was the mu in the first round. It was just that single mu in the second round! After several failed attempts, I left the rings and just moved on into the 9 deads, then the run, and after a few attempts got a mu rep in the third and final round.

The point where I kept failing was the transition. I’d be a smidge behind the catch, but then my momentum would stop there and I’d fall. Just gotta work on the progression for that part of the movement and I should be sweet.

Irish Love

I walk the hills of memory
As my feet tread soft the land,
I follow in the footsteps of your melancholic love,
Oh how I dream to hold your hand,
Oh conas is mian liom a shiúil tú in aice liom,
Across the curve of earth I trod,
As the sun begins to hide,
Her face exists behind the clouds,
That roll in to cover sea and sky,
Green my eyes and green my soul,
You were the green of Earth
That lived inside your heart,
Féach mo ghrá do thoil ar do shon
Even as the blue of sea does part us,
Oh how I dreamt of you each morning,
As the golden sun did rise,
And kissed the clouds of morning light,
Oh in my bed I wish you were,
Ba mhaith liom breathed tú in aice liom,
I wish we tangled as sheets do,
Surrounded by those green hills,
That memories live inside,
Oh how I loved you,
Oh how I made love to your soul,
The great beauty of nostalgic love,
My love,
It lives inside me, eternal,
My melancholy love,
My love I love to love you
Until love breathes its last breath.

Original Work: KH 5/23/14

Yesterday’s quote of the day: “Ms. J, I can tell you were a cheerleader in high school. You look like you used to be pretty.” Ummmm… Thanks?!? Haha!!! You have to love the things students say!!

Yesterday’s workout was pretty good, however, my arms are super sore today.

Front rack lunges with bar as heavy as possible (85lbs for me)
4x10 GHRs
WOD: 12 minute AMRAP
5 strict pull-ups
10 pistols
15 abmat sit-ups

I got 6+5 rounds total. Of course, I had to scale my pull-ups with a box, but I really feel like I’m getting closer to getting my pistols down. Yay!!

Happy Friday Eve!!! Have a wonderful day, everyone! :)

Finally unlocking the door to the mental barrier in squatting. I counted the reps and mentally coached myself through each rep days before today. I’m more satisfied that I pushed myself through it than having moved the actual weight.

Squat 225lbs x 8
GHR 3x8
Standing abs 4x8-12
Seated calves 3x12

I didn’t poop at all yesterday and I thought it was the end of ghr world.

But after my morning coffee, currently pooping at work.

Now just 8 hours until weigh in. I can do this.

I only have 7 hrs of work today since I requested to get off early hehe.


1) 7 Min EMOM

C2B - BF
7 reps each round. Felt great for the second week in a row. No tears = winning

2) Barbell Test, each set had to be UB
185- rx

Went 225 for everything. This was tough, but battled through each set. Definitely a win mentally.

4x6 Back Squat
4x4 Power Cleans
4x4 Front Squat
2x4 Push Jerk
1x4 Thruster

Thought thrusters were going to be tough, but surprisingly I cruised through these.

Time: 23:15 RX+

3) Little auxiliary work

3rds not for time

10 DB Heavy Rows- 90#
10 GHR
20 RT with Medball 20#
20 Shoulder touches in HS hold.

Did the Touches free standing. Biggest set was 14. Never tried these until today, but very pleased with how close I got to an UB set.

#RAW #BarbellTest #C2B #Winning

Friday 8/8/14

11 a.m.

A1) One-arm Ring Row

  • 15, 15, 15

A2) One-arm DB Bench Press

  • 35lb x 15, 15, 15

A3) Barbell Split Squat

  • 45kg x 10, 10, 10 each leg

4 p.m.


  • 15, 15, 15, 15

A2) Ab Rollout on Rings

  • 10, 10, 11, 10

A3) Row

  • 500m, 500, 500, 500

A4) One-arm Rear Delt Fly

  • 15lb x 15, 15, 15, 15

A5) Weighted Back Extension (2 sec pause at top)

  • 25lb x 15, 15, 15, 15

A6) One-arm DB Thruster

  • 30lb x 15, 35lb x 15, 15, 15

Friday was pretty fun. I basically did a huge circuit in the dumbbell/kettlebell strength area while my teammates lifted on the platforms. I wasn’t going as fast as possible, just trying to keep moving and stay busy. In between rounds I would go hangout with teammates and I was able to watch what everyone was doing through most of my exercises. 

Squat - 4100lbs

Squat: 245x1; 225x2x3; 185x5; 165x3; 135x10 the sets under 225 were high bar

Leg ext 5x12
GHR 3x12
Standing calves 3x12

30 min post workout and I’m already sore

First time squatting in almost two weeks. I’ve been under eating because of exams and interviews. I’ll be back at 275 in a couple weeks once I have more food and volume in me.

Total volume 4,365 if I added everything correctly. A little over; but that’s ok.