10 x 1min on; 1 min off

evening

10 x 1min on; 1 min off - C2 rower
Total distance: 2747 m, 1:49.2/500m, 29 s/m

1. 259 - 1:55.8
2. 263 - 1:54.0
3. 274 - 1:49.4
4. 273 - 1:49.8
5. 281 - 1:46.7
6. 277 - 1:48.3
7. 278 - 1:47.9
8. 285 - 1:45.2
9. 261 - 1:54.9 Got a late start on this one
10. 295 - 1:41.6

Felt great as I got into the workout, rowing definitely takes some warm-up for me

DROP DEAD

Afternoon

Warm Up: Run 1 mile. 100 push-ups for time.

Strength: 3 RM Dead Lift

Work Capacity / Stamina: For time: 10 rounds: 5 x Dead Lift (185#), 5 x pull-ups then run 800M, then, 10 Rounds: 5 x Push-Press (95#), 5 x pull-ups.

1. 7:17, 3:34 (need to get better at high rep push-ups

2. DL 3rm - 295

3. Part 1 - 6:20. Didn't do part 2 for time because of tear on my palm, did 5 rounds of 5 push press (95#) with 5 strict pull-ups, and then 2x5 strict press with 95...Really liked this workout, going to try again once the hand gets better

Evening

~3 mile run with the dog (1 mile on beach) - 23:12

FRONT SIGHT FOCUS

For time:

Run 800 Meters

4 rounds: 10 pull-ups, 15 thrusters (95#), 20 KB swing (55#).

Run 800 M.

24:08

Not the best time, but I felt like I gave it a solid effort. The thrusters were definitely what killed me

HALO

1. Warm Up: 40-30-20-10 push-ups, sit-ups, squats

2. Work Capacity: 5 round for time: 400M run, 30 KB swings, 30 pull-ups

1. as rx'd

2. 28:38 (4 rounds) this was hard as hell. Really need to work on my pull-ups, they felt like a lot more work than they should be. The swings were hard but as expected.

Filthy Fifty

Filthy Fifty

50 Box Jumps - 24"

50 Jumping Pull-ups

50 KB Swings - 1 pood

50 Steps, Walking Lunge

50 Knees to Elbows

50 Push Press, 45 pounds

50 Back extensions

50 Wall Ball shots, 20# ball

50 Burpees

50 Double Unders

Time: 23:55

Not a great time. Felt good through most of the workout, but the wall ball shots and the burpees felt like they took probably 10 minutes between the 2 of them, so they took the majority of the time. My shoulders were dead by this point so they were pretty brutal.

Will and Suffering

WILL AND SUFFERING

BY MARK TWIGHT

"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem."
Emil Zatopek

The difference between a good alpinist and a great one is will. The great climber exercises the discipline required to know himself. He trains to be stronger than he thinks necessary. On a route he eats to sustain energy levels even if it makes him gag, and he drinks regularly to stay hydrated. He stops in the middle of a pitch to pull his hood up if the spindrift gets bad instead of waiting to reach the belay, and he stays dry because of it. He maintains the discipline needed to melt enough ice each night to fill the bottles, and sweeps snow out of the tent instead of letting it melt. He doesn't care if his partner's pack weighs less. He wakes up and starts the stove when the alarm goes off. The great climber recognizes when he's having a bad day and admits it to his partner, then he relinquishes leads where he might slow the team and follows as fast as he can. He does all the cooking that night. A strong-willed climber will fast for a day or two without complaint to wait out bad weather.

Where does this strong will and hardness come from? It derives from recognizing desires and goals and then enduring whatever it takes to fulfill them. A strong will grows from suffering successfully and being rewarded for it. Does a strong will come from years of multi-hour training runs or do those runs result from a dominating will? There is no right answer because will and action feed one another.

Suffering provides the opportunity to exercise will and to develop grit. Replace recreational climbing with specific training to develop confidence. Climb on local crags in weather conditions far worse than any you would intentionally confront in the high mountains. Austrian climber Herman Buhl carried snowballs in his hands to develop his tolerance (psychological) and increase capillarization (physical). He climbed on his local crags all winter long, even in storm conditions, and rode his bike for hundreds of kilometers on the way to the mountains for training. It paid off, of course, when he climbed alone to the summit of Nanga Parbat.

The mind and body adapt to both comfort and deprivation. The difficult experiences of mountaineering may appear irrational and risky from the comfort of the armchair, but learning to deal with them is essential. Relish the challenge of overcoming difficulties that would crush ordinary men.

Michael Gilbert and Scott Backes got soaked to the bone climbing The Waterfall Pitch on the north face of the Eiger. When they stopped for the night at the Brittle Ledges, they discovered their sleeping bags had been drenched as well, Michael asked, "What are we going to do now?" Scott replied, "We're going to suffer." And they did. But it was a little thing compared to the suffering experienced intentionally and otherwise during the evolution of alpinism.

Learn to suffer.

Clean/Muscle-up Practice

Morning

3x20 push-ups with 25# plate

3x10 strict pull-ups

Olympic lifting practice - Cleans

Got a lot better at getting under the weight, making it more of an actual squat clean as opposed to a power clean.  As I get better at this I'll be able to move a lot more weight without as much effort

Also worked on the rings and got my muscle-ups down better, hopefully chaining these together next week

Step-ups, Pistols/Burpees/KB Swings

Single-leg practice

Warm-up: Tabata Row - 20 on: 10 off x 8

1. Step-ups - 3 x 6 (each leg)

2. Pistol practice

3. 5 rounds for time of:

3 pistols (each leg)

7 burpees

9 KB swings (55#)

Warm-up: 912 m, PR

1. 3 x 6 @135

2. Pistols on gradually reducing box until done strictly

3. 6:09 - pistols done onto medicine ball

Press, Push Press, Row/Clean/Pull-ups

1. Work up to 1RM Press, Push Press
2. 5 rounds of 3 PP @ 90% 1RM:
3. 800m Row
    3 rounds of 20 Squat Clean (95#), 20 pull-ups

    800m Row

1. 120 Press, 150 Push Press
2. 5x3 @ 135
3. 25:07

This time is awful for the workout, I should have done a lot better.  Will do better next time