Here we go again, day 2 of programming, and day 2 of the split workout schedule.  Morning WOD was a simple 3 rd couplet.  Run 1k, 50 Situps, took me 21 minutes, overall not too bad.  Then it was time for the afternoon.  Headed back into CrossFit Mokena it was time to take on the programming that was set up.  Today was The Chief, you have to love a good Hero WOD.  CrossFit Hero Workouts can really bring the pain, and keeping pace with this one.   Following that it was time to get to work Deadlift day!  Always good to pick up heavy things.  The thing that I'm finding out quickly about One Man One Barbell is that it is nice having the same percentage work no matter what the lift is.  It makes it simple.  Having already done yesterday's work I knew the percentages to work from.  A quick set of calculations and I was ready to go.  Week 1 Phase 1 is 4 reps at the percentages and then EMOM work.  It really didn't feel heavy till I hit the heavy set, it's the first time I've pulled over 350 in a while so getting that last set of four especially after all the other work today felt good.  After the heavy set it was time to drop down and do the 4 reps/minute at 245 which felt much lighter and faster.  I took video but Youtube decided that it didn't like the videos so I guess it's pictures only today.  Tomorrow is a no morning workout day.  I am scaling back my schedule a bit.  It is weird to think that it's only Wednesday night and I've already done 5 workouts.  Included this week was a Benchmark (Karen), long run (5 miles), short runs (3x 1k/50 situps), OMOB shoulder, OMOB Deadlift, a Hero WOD (The Chief), and a normal Strength/METCON combo (Front Squats/partial Filthy Fifty).   I earned my can of Kill Cliff after that workout.

I'm going to be discussing some of the things that I use and where I go a bit more in upcoming posts, if you read this and have something you think I should give a go, or you work for a company looking to have someone test something out email me please.

Seemed appropriate to start with the part of my body that has kept me from getting the ball rolling for so long.  Shoulder press based off my 1RM from testing.  Down 50 pounds from pre-injury blows but that's where I am.  Week 1 Shoulder Press 75-85-95-105lbs. Them EMOM work at 75.  You may also notice that this doesn't look like my old home at CrossFitDNA.  That's because it's not, I did today's work at CrossFit Mokena which appears to soon be my new home.  I'll be here this week working out and making sure that I'm a good fit before I become an official member.  I have some video from this session.  Lifts were fast and pretty good. Nice day one overall.  After only the first day I'm excited to see what the next three weeks are going to bring.  It's a chance to experience some good strength programming.  Looking forward to tomorrow and seeing where this goes.  Today's total work:
Morning - 5 Mile Run
Evening - OMOB Shoulder Press, CFMokena programming - EMOM 5 Min FS @185 then 50 Double Unders - 50 KBS @53 - 50 Box Jumps @24" - 50 Wall Balls @14lbs

With the holiday last week and everything else I managed to forget to update this thing, so it's time to mash the past fourteen days into one post.  Did WODs like normal, hit some good stuff, struggled in other places.  Managed a 245 pound Hang Power Clean, did High Bar Back Squats up to 315, worked on ankle mobility a ton.  Ran a 4 mile route one day, did lots of sit ups.  Went down to Springfield and visited the old box.  Did a WOD there, then a human tractor pull that night, then came in on Sunday for Strongman, beasted the thing.  Then flipped tires for a good 20 minutes, finished off with the big old 720.  Did my first strict pull up since the shoulder injury.  Took some videos, have some pictures.  Had lots of fun, drank some coffee, saw some old friends, came back to Chicago.  That's how you sum up two weeks in a few sentences.  Basically it was a great couple weeks, I'm getting stronger and I'm ready to move onto OMOB.  First to set up a membership at a local place so I can do the programming.  No home gym here, mostly because I have no garage.  This week I'll be setting up the membership and getting things going.  Look for more updates soon.

This is the first week of summer school and while I didn't get called into work today I took the opportunity to have a little brother time.  First me and the baby brother went out to kick the Rugby balls around a bit.  I played for a few years, and he plays for his school team.  I have to say that I was really rusty, but towards the end it started to feel a little better.  I need to find some time to play some more, maybe I can find a team up here and get out on the pitch regularly.  After coming home and dropping him off it was time to man up and go into CrossFit DNA for the WOD.  Fran, why oh why did it have to be Fran.  Warmup was the 10 minute squat test, which really showed how bad my mobility is right now.  Then Strength was Hang Power Cleans, 3-3-3-1-1-1 I warmed up and went for sets at 145-155-175-195-215-225. Not bad, and my shoulder actually felt good with them.  Afterwards it was time to do Fran.  Still no pull ups but I did do the Thrusters.  Scaled the weight down to 75lbs, and did the ring row sub.  Finished sub 5 minutes with a 4:42 time.  Pretty happy overall.  Soon I'll be back and ready to take on things normally again.  After finishing the WOD I stuck around and did another round of the squat test.  Not much better but getting better everyday.