Colin Jenkins

WOD - Tuesday, June 30

2 Rounds for Time:
65lb RIght-arm Barbell Push Press, 12 reps
135lb Left-arm Suitcase Deadlift, 12 reps
800m Run
65lb Left-arm Barbell Push Press, 12 reps
135lb Right-arm Suitcase Deadlift, 12 reps
800m Run

Time - 20:22

post wod fuel - 28g prot/52g carb

The Good - My transitions were solid and my running was feeling better

To Be Improved - I don't know how often in life I'll be working on my one-arm push press or suitcase deadlift, but I do know my running can be faster and that is a reoccurring theme in which I need to continue working on.

Goal For Next Time - 18:30

WOD - Monday, June 29

5 Rounds, Each for Time of:
400m Run
20 Chest-to-Bar Pull-ups

Rest exactly 3 minutes between each round.

Round 1 - 2:03
Round 2 - 2:15
Round 3 - 2:48
Round 4 - 2:57
Round 5 - 2:50

Total - 12:53

post wod fuel - 42g prot/53g carb

The Good - I was able to press pretty hard on the runs. I'm not as fast as I want to be, but I'm getting there. My focus was solid throughout most the rounds, especially the 5th.

To Be Improved - I gassed pretty hard on the last 3 rounds and the chest-to-bar pull-ups were pretty damn hard. It's the first time doing them since I gained weight and they destroyed me!

Goal For Next Time - 11:20

WOD - Sunday, June 28

As Many Rounds in 20 Minutes as You Can of:
95lb Thrusters, 5 reps
95lb Hang Power Cleans, 7 reps
95lb Sumo-Deadlift High-Pulls, 10 reps

Score - 10 Rounds + 5 T, 7 HPC, and 3 SDHP (PR)
(previous best - 9 rounds)

post wod fuel (late): 32g prot/43g carb

The Good: Despite a severe lack of sleep, quality food, and water these past two days, I still managed to get a PR.

To Be Improved: This wods all about the mental game and either you try to escape the pain by going slower or you learn to accept it and keep pressing on. I can do better accepting the pain and pressing faster next time.

Goal For Next Time - 13 Rounds

WOD - Thursday, June 25

Front Squat 3-3-3-3-3 reps

255-270-280-295(PR)-305(failed after 1)
(previous best - 285)

then,
Bottom 2 Bottom Tabata Squats

Score - 16 (PR)
(previous best - 14)

ass to grass on both the front squats and b2b squats

post wod fuel: 32g prot/30g carb

The Good: I felt strong on my front squat PR. And the holding position at the b2b squats felt more solid, although it was painful!

To Be Improved: My right quad is super tight and when I do front squats, it pulls heavily on my hip and gives me a small pain there. I want to stretch it more but I'm having trouble doing that while some scabs on my knee heal. I also need to be more patient and should have gone up only to 300 instead of being greedy and going for 305.

Goal For Next Time - Front Squat 3x305, B2B Tabata Squats - 17

WOD - Wednesday, June 24

3 Rounds for Time:
400m Run
70lb Kettlebell Swing, 21 reps
12 Handstand Push-ups

Time - 9:31

post wod fuel: 28g prot/70g carb

The Good - I felt solid on the handstand push-ups. They were hard because I kept them at shoulder pressing width. I broke them into sets of six and was able to maintain that pace throughout.

To Be Improved - My running is slow and I need to actively work at speeding it back up. I got distracted mentally after the first round because I thought my running time was terrible. Turns out I just forgot that I started 10 seconds after I started the clock. Oh well...I need to work at keeping my focus when things like that come up.

Goal For Next Time - 8:50

WOD - Tuesday, June 23

Ten rounds for time of:
3 Weighted Pull-ups (Rds 1-5: 45lbs, Rds 6-10: 30lbs)
5 Strict Pull-ups
7 Kipping Pull-up

Time - 24:14
(previous best - 29:28 but w/45lbs for all rounds)

post wod fuel: 25g prot/30g carb

The Good: Even with moving the weight down after the first 5 rounds, I feel this is a big PR. I think next time, I'm going to stick to 30lbs the entire time as I can make sure each rep is legit with chin completely over bar. All kipping pull-ups remained easy and unbroken.

To Be Improved: I need to attack this one with more intensity.

Goal For Next Time - 19:30 (with 30lbs entire time)

WOD - Sunday, June 21

As many rounds in 20 minutes as you can of:
Handstand Push-ups, 5 reps
Bench Press 135lbs, 10 reps
Push Press 95lbs, 15 reps
Dips, 20 reps

Score - 4 Rounds

post wod fuel: 35g prot/30g carb

Wow, I completely underestimated this one. I finished my first round in an easy 2:30 and then my shoulders were done for! There was no way I could have done any more today, no matter what strategy I used. My shoulders got worked!

Goal For Next Time - 4.5 Rounds

WOD - Saturday, June 20

For Time:
50 20lb Wall-balls
50 Pull-ups
35 20lb Wall-balls
35 Pull-ups
20 20lb Wall-balls
20 Pull-ups

Time - 11:04

post wod fuel: 18g prot/36g carb

The Good: The wall-balls felt lighter and did not drain me as bad as they have in the past.

To Be Improved: I entered this workout with no mental strategy and no mental focus. I was also very dehydrated and tired. Next time, I need to get better prepared to push past my comfort zone. I need to be able to get those wall-balls unbroken.

Goal For Next Time - 9:30

WOD - Friday, June 19

Hang Power Snatch 1-1-1-1-1-1-1-1 reps

95-115-135-145-155(f)-155-160-165

post wod fuel: 21g prot/0g carb

ate a pfc balanced meal within 60-90 minutes of post wod fuel

The Good: I went into this hoping to put up 165 and that is exactly what I did.

To Be Improved: I have a nasty habit of jumping my feet too high and it costs me lots of time that could be spent getting underneath the bar. I see lots of tall snatches and snatch balances in my future!

Goal For Next Time: 170

WOD - Wednesday, June 17

For Time:
5 K Run

23:16 (PR)
(previous best - 23:26)

Mile 1 - 7:36
Mile 2 - 7:54
Mile 3 - 7:46

post wod fuel: 28g prot/70g carb

ate a pfc balanced meal within 60-90mins of post wod fuel

The Good: I felt stronger at my technique for the first 2 miles than I did last time. I also paced it very well as all of my splits were very close.

To Be Improved: I just need to run harder and push myself even more from the beginning. This 5 K Run is a big goat for me.

Goal For Next Time - 22:55