Last nights make up WOD with front squat and du's was incredibly had for me. My frt squat felt wobbly and I bailed after one round, dont know whether it was the lack of energy, couldnt get warmed up, or my knee (prob all three) but I am struggling with depth on squats and working real hard to get there. Aside from foam rolling, calf stretches, and the green band for warm up, anyone have any suggestions on what I can do to warm up more on squat days?

I think there are areas in all of these that I feel weak and some that I feel stronger in. 1. Gymnastics (Calisthenics, Ring Work, etc) I think this is my weakest. I think my flexibility issues are a major cause of this weakness. 2. Weightlifting (Olympic Weightlifting, Powerlifting, KB work) I feel strong in some areas but the technique really limits me. This is my major area of focus. 3. Monostructural (Running/Sprinting, Rowing, Jump Rope) My strongest area although the erg sometimes makes me feel like its the weakest.

Did some work on my cleans today at a weight of 125, not trying to PR because I dont feel comfortable with movement. Did work at 125 felt good and really worked on opening my hips. DU work for 12 minutes was good. 65 was my max. I did set one pr with getting my first muscle up. Very happy about this. Good Monday!

I too am really enjoying the 20 rep squats prolly cause I was really cautious as well. Im enjoying seeing the progress in my depth. The wod was really tough. I did 4.5 sets at #75 with the thrusters.

Thanks for letter on SUNY Dan. As an alum, I can't say I have been surprised with the developments. SUNY A decided to spend their funds (private, and public) on constructing tons of new buildings for the sciences, and new state of the art dormitories. Construction that started when I was a freshman and only ended 2 years ago. the fiscal irresponsibility that SUNY showed then is part of the problem now. Such a shame.

Filthy 50 29:41 Rx'd my wall ball and k2e were not perfect to say the least. Really happy to start my thanksgiving this way. Happy Thanksgiving everyone!

7-6-6 for the Tabata

Today's cleans were better thanks to a few pointers. Still feel very awkward. Thinking too much about the movements then I forget to deadlift the weight up. It'll come. I worked at a comfortable 115lbs and tried to work on opening my hips on the lifts. The Tabata was fun. I'll be there thursday for sure.

Muscle-up practice was fun. Getting my muscle up back is goal number 1 for my overall sanity. It was great to work on the transitions. I have a lot of work to do, but should be fun. WOD: 2:19 as rx'd at 265lbs minus the muscle-ups. all unbroken, i think lightheaded after the sprints.

Wow definitely a lot of information about fish oil here. On the home cooking to add to what others have said about prep and cooking in volume,and something that has helped me was to map out the meals I was going to cook in a particular week, that way grocery shopping, preparation is faster too. Did my 2nd exposure this week to 20 rep BSQ at 115 and did todays 5rd of 25 d/u's and 10 k2e as rx'd in 6:15

Came in to do Helen and work on my double under's. Pr'd d/u's at 65 and did "Helen" with "6 strict pull-ups" in 10:25.

I've been practicing my double under's everytime I've come in. Yesterday I Pr'd d/u's at 65 and am trying to get to be able to do 100 without stopping anytime I want.

Warm up today was 21-15-9 Wall ball and 3x 130m runs. for the 1-1-1-1-1 cleans i was really working on technique since my cleans are really weak. 21-15-9 burpee 20" box jump killed me today. Thanks to the entire 6pm class for the encouragement went out way too fast and burnt out. 7:21

Congrats to all the Marathoners. I too would def be into an endurance type class. Yesterday I made up for missing angie, so I did a scaled down version 30 Strict Pullups, 50 Pushups, 75 situps, 75 squats. 11:12

Did today WOD using a friends pass at local gym. was able to HSPU 1x 1abmat for 8minutes. Then completed last 12min with 5x push up. Annie: 9:02

W/U: Tabata :20 runs :10 off. 10minutes FSQ band stretch, wall calve stretch, squat jumps FSQ: 45x3 115x2 135x2 150x1 160x1 170x1 185x1(pr) 175 3 rds NFT: 10K2E 12 dislocate lunges, quad wall stretch. Feel good, work on calve flex so i dont round my back on fsq

Hang snatch: 50x2, 60x2, 60x2, 85, 85, 95 (ugly) 95 (fail) 85 Since this was my first time really working on hang snatch, I found my form was what needed the most work. Not pulling close to my body. Will work on this. 1mi Run: 6:15 Goal November: 10 kipping pull ups in a row. Get deeper on every squat movement.

Hamstrings are super sore, need to work on my mobility, flexibility. Fav Halloween costume was going as a disco band from 70's in NOLA last year.