So it is Wednesday - feeling good but some what tired.  It didn't help that I was up at 3am to clear my driveway this morning.  Today's training was all about mobility and recovery - very easy.  Need to stay on top since so many sick people around.

Some high lights:
1. 5RM strict Press 120lbs.  I tried 125 - only got 3.

2. AMRAP 3: squat cl thruster @115 I did 28 reps.  Under pressure easily 30.

3. AMRAP 6: sprint cindy
- I did 8 plus 5 pull ups.  I struggled with the push ups from round 5 on and couldn't get 10 straight.

4. CG Deads: last round was at 325 for 3 reps

So now to deal with the pressure of the holidays - travel-family on both sides and food.  Need to stay on focus for the Arena Attack comp on December 28.

I will say that Monday in the gym was very cold.  Today will be worse- yikes.  So training went well though I think I wasn't fully warmed up on the squat cleans.  For my double I ended up at 175.  My 5RM shoulder to over head was 160.  I am not getting my hips under fast enough.  My 50 burpee time:
1st 25 I was at 1:02.  Total time for 50 was 2:23.

In the afternoon - strict pull ups- lats felt tight.  1st round was 19 unbroken with a 1 second pause at the bottom.  My 50 box jumps were all unbroken.  My 50 T2B were broken:
- 15
-13
-12
-10
-10

My HSPUs continue to suck.

Looking for a few competitions in the coming year to get me ready for the Open.  I have one 2 person team masters in early Feb.  Still looking at a few more - but will discuss this with Brandon before making some final choices.

So here it is December 15- the last 2 weeks have been a complete blur.  Training has gone pretty well but I totally went blank on my training log.  So a recap of my training:

1.  The cold has impacted training  - since I don't heat my gym the past 5 days have been really tough.  I have to spend more time warming up and it gets hard to feel good with my oly lifts.

2. Rowing is going great - earlier this week I did 3 x 250m after some AMRAP work and held 1:33 for the last 250.  I feel that the rowing will pay huge benefits come Open time since many of the WODs are longer.

3. My oly form is slowly coming along.  Though I tend to still lose it when the weight gets too heavy.

4. My AMRAP workouts feel much better.  I am able to do more work faster and recovery more quickly.

5. What needs work:
- Running since it is snowy and cold that suffers some
- HSPUs are coming but far to slow for me
- MUs again still hit or miss
- DUs which I try almost every day yet they still suck.

So I need to get over to Brandon's gym over vacation and work on my weaknesses.

So another week completed - Thanksgiving week did present a few issues.  Mostly due to how much pie and other non-usual items that I consumed.  I was able to complete all the training- even turkey day.  My max lifts are about the same but my amrap and intensity work is improving.

The Monday clean complex = I was able to get to 175lbs.  Better than expected - but I still should be doing more weight.  The 4rm back squat - was 230lbs.  I think I did too much at the lighter weights.  The strict press was 112lbs for 4.

Tuesday again was a slight struggle with the HSPU work.  Hoping the weekend of Dec 14 to get some extra help.  The intensity work went well - though the 6min recover seemed extra long.

Wednesday:
Snatch - only 125
C and J- 180(really struggled on the jerk)
Back Squat-250

Thursday I did some AD work and rowing for about 45 minutes.

Friday was more about prep work for Saturday.

Saturday:  so today was Jackie x 2, yikes.  I did an easy warm up.  Then worked on some easy snatch movements and thrusters.  My first Jackie was 7:51 - I was about 3: 29 on the 1000m row.  The thrusters - did 25 straight.  Then broke in rounds of 8 to 10.  The pull ups - opened with 10 - then rounds of 5.  

The 2nd Jackie - went 3:45 on the row.  The thrusters early rounds of 10 - then went to rounds of 6.  The pull ups - 5 and then down to 3.  Final time was 8:19.

Then the 10RM front squat.  I ended up 165lbs.  Tried 175 - no way.  My legs were cooked.

So I see progress yet most of all much better focus.  So looking forward to the 2014 Open.