No picture today.  Still sick, broke into a giant coughing fit after getting done with the MetCon this morning and feel like I haven't actually slept well in a week - and not from waking up, I've actually slept through the night every night recently.

Tuesday, 2/27/2013

Had this whole lifting workout set up, but got out of work a little later than usual and didn't feel good after, so just did squats:

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

Hmmm... A little twist on this one, not sure if that was the camera angle or something funky with my feet positioning.  And yes, that is oldies on the radio while wearing long socks over compression tights.

Wednesday, 2/28/2013

CrossFit Edwardsville Morning Workout

Warmup - 2 min tabata DUs, 15 squats, 15 situps, 15 pushups, mobility

Skill - Rowing - 2x200m uphill rowing
Rope climbs - for technique

//No point in any of this for me really.  200m isn't enough to do anything, and I know how to climb the damn rope.  Coaches also won't let me do anything different during these portions, they are being anal about a lot of things.  Getting close to just going once a week just to get competition in and do stuff I can't do in my garage.

MetCon - In teams of 2
10 50m shuttle runs
100 squats
8 50m shuttle runs
50 burpees
6 50m shuttle runs
50 pullups
4 50m shuttle runs
50 jack knives
2 50m shuttle runs

Something in the 20:00-21:00 range, they gave a 20 min time cap but we were almost done so we finished.  However, my partner was Mr. Can't Count (still not sure if he loses track or does it on purpose).  For example, he did 18 air squats and told me he was at 25 and it was my turn.  To his credit though, anytime I told him he miscounted he finished the reps up.

Not sure if I want to go to the doc again for this cough, etc. yet.  I don't want to be a hypochondriac but I also don't want whatever this is to turn into something serious like pnuemonia.

After Work

Garage Gym

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x260

Maybe went a little deeper than usual, had to get past a sticking point.  But again, not too much trouble.

Deadlift - Just felt like picking up something moderately heavy.
5x135
5x225 (warmup)
4x3x330 (all the weight I have)

This is set #3:

Back to another week of work!

Monday, 2/25/2013

CrossFit Edwardsville Morning Workout

Warmup - 1:30 of tabata double unders, 5 burpees, 10 pushups, mobility

Strength - Weighted Ring Dips
8xBW - 2x3x35 - 2x3x53

//This is why I do squats everyday and my own strength stuff on non-affiliate days.  Weighted dips is not a major strength exercise...

MetCon - semi-"Nate"
AMRAP 15
2 muscleups (bar)
4 HSPU
8 KB swings, 2 pood

10 rounds + 3 HSPU

//That was a good one.  Kept moving pretty constantly, no big breaks.  Felt good afterward, tired but not totally exhausted.

After Work

Daily Squat
8 x bar
5x135
3x185
3x225
1x260

First day at 260, didn't feel heavier :)

Ladies and gents, I might not be terribly good at them yet, and I never thought I'd say this, but... I LOVE SQUATS!

Quick entry today, mostly a rest day but got my squats in.

Sunday, 2/24/2013

Daily Squat 
8 x bar (warmup)
5x135
3x185
3x225
1x255

Easy and fun.  Think it's time to move up to 260 next week!

^ What my weekend looks like mostly.

Saturday, 2/23/2013

Garage Gym Workout

Warmup - Cleaning up around house :)

Daily Squat -
8 x bar (warmup)
5x135
3x185
3x225
1x255

Garage hadn't warmed up quite yet, it was chilly in there!  Not too bad a lift though.

Barbell Gymnastics -
Power Clean
Cal Strength progressions to power position (warmup)
1x5x135 - 3x3x185 - 2x3x195 - 3x1x205 - 3x1x215

Strength -
Speed Deadlifts
5x3x240

Shoulder/Push Press -
10 x bar (warmup)
Done as close to EMOM as possible
Strict - 3x85-3x90-3x95-3x100-3x105
Push - 3x135-3x145-3x155

^ How I feel so far this morning.

Friday, 2/22/2013

CrossFit Edwardsville Morning Workout

OK, so disclaimer here:  I have been in a bad mood since I work up, I don't know why, I just know I am.  So that may color my post a little today.

Warmup - CFE Warmup+ (extra plyos)

Strength - Zercher Squat 3s
3 x bar - 3x135-3x165-3x185-3x225-3x255 (f on 3)

//Pissed that there's only one strength move each workout and they waste on gimmicky Zercher squats.  Pissed that my "grip" gave out on the third rep of 255.

MetCon - "The Seven" (20 min time cap for me)
7 RFT
7 HSPU
7 Thrusters, 135# (did 115#)
7 knees-to-elbows
7 Deadlift, 245#
7 burpees
7 KB swings, 2 pood
7 pullups

Did 3 rounds + 7 HSPUs in 20 min.

//Pissed that they schedule a 40 min + MetCon when they know there will be only 20 mins left when we start, and that SOME people have to go to WORK on WEEKDAYS.  Pissed I sucked on the 20 min I could do.

Hopefully daily squat after work goes better.  Still have crap in my lungs from whatever cold I had.  Probably going to call the doc and see if I should get some antibiotics because this is a long time for me to have a cold.

Oh, and sorry to anybody who reads this for being depressing.  I'll attempt to cheer up by tomorrow.

Update - After Work

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x255

Felt (and looks) a little bit sloppy today, but not bad.

Much better mood throughout the day.  Got some antibiotics so hopefully this little bug I've still got will be nipped soon.  Also, my little bro is doing great at his meet:
http://www.ougrizzlies.com/livestats/c-swim/

Today doesn't need a picture! :)

Thursday, 2/21/2013

AM Daily Squat -
8 x bar (warmup)
5x135
3x185
3x225
1x255

Aaaaaaand the video is here too:

That's what you get for doubting me, Sara :)

Rest day otherwise - scheduled, but also woke up pretty sore.  I think my math mishap on the cleans yesterday is to blame.

Except, I wasn't so good with math today...

Wednesday, 2/20/2013

CrossFit Edwardsville Morning Workout

Warmup - CFE Warmup, mobility

Barbell Gymnastics - Low Hang Squat Clean, work to 2RM + 4 banded push press

2x135-2x165-2x185-2x205 w/ bar + purple band push press for speed in between.

//Well, I'm not sure how that happened, that I did the exact same movement in my garage yesterday.  They called it "low" but said it was supposed to be above the knees, and of course they specified "squat" clean because most everybody would power if they were given a choice.

MetCon - 
EMOM 15
2 hang clean, 80% 2RM
10 DUs

//I'm a doofus and forgot how to multiply, so I did it with 185 (90%).  It was a challenge definitely, but I made it through and didn't hurt myself.

After Work

Daily Squat
8 x bar (warmup)
5x135
3x185
3x225
1x255

Not as pretty as yesterday, but not bad at all.

Little brother, Daniel, is on his way to Michigan for his last collegiate swim meet.  I couldn't make it because I couldn't take pretty much the week off work, but shout out to him to kick butt and have fun.

Also, Winter Storm Q is on its way here.  Hopefully doesn't hit too bad, I'd rather not be stuck in the office through the night tomorrow :)

Oh, and Speedo Daily Squat Day is tomorrow, thanks for the challenge Sara!