I've been missing for a few days, here's a quick update of what I was up to.

-Sunday open gym double work for One Man One Barbell, Front Squats and the beginning of week 2 Shoulder Press.
-Monday and Tuesday big time family vacation at Cedar Point for rollercoasters and camping
Wednesday I get back into the gym for week 2 of Deadlifts.  Today's heavy set was 370x3 and EMOM work at 285.  Then followed that up with the programmed WOD for CrossFit Mokena......Grindy....and just like that I died.  Pretty sure I died more than once, and that I only came back so that I could be even more miserable.  This is the first workout in a long time that I really felt like I could do nothing right.  Tonight had a 30 minute cap and I got my first Did Not Finish in a long time.  The bright spot for the day was my Deadlifts for the day.  One thing about CrossFit is that you're not going to do well everyday but when you have those bad days you can always look forward to getting another chance to do better next time.

A few shots from today:

It's Friday and when I counted my workouts for the week I realized that I've done 10 workouts already.  All week I've been doing the programming for CrossFit Mokena as well as the OMOB strength cycle.  So far I've done three out of four lifts for the week, today I did my Back Squats.  No pictures today because I forgot my camera when I went out of the house.  I realized that I have done a crazy amount of squats this week, and still have one more day to go.  I can already tell that this is going to give me some noticeable gains at the end and that my legs are going to really start showing some development.  I just hope that I can still fit in pants.  This post seems weak without pictures or video I'll just have to make sure not to forget my camera again.  Today's WOD's were:
CFMOKENA:
SWOD 5x3 Power Cleans - 165
WOD 30 Kettlebell Swings/50 Double Unders/20 Box Jumps/20 Sumo Deadlift High Pulls/30 GHD situps. Do the workout down and then back up.  Did the WOD in 18:27 not horrible overall.

OMOB:
High Bar Back Squat
4 reps
170/190/205/240
EMOM 4 reps at 170 

The EMOM work didn't feel too bad till I hit the seventh minute.  The WOD moved pretty fast until I hit the GHD and then I hit a wall.  Looking forward to getting more work in to finish the week.

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