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March 25, 2016 Friday

[B]16.5 Scaled 50-54[/B]
21-18-15-12-9-6-3
Thruster 65lb
Burpee's over the Bar
23:17

Tuff one, I was able to finish, I've got to get in better shape. I've decided that next year I'm going to run, do aerobic exercise a few months before the OPEN. Although I'm in decent shape, my cardo needs work.........I want to be able to do these work-outs with much less rest, go at a more consistent pace through-out. Cheers all!!!:D

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whooo hoooo today was a day for the record books :D

back squat 391 PR

bench press 253 PR

dead lift 454 PR

total 1098 :kicking0::pepper:

went 9 for 9 on the lifts and am ready for a few wobbly pops!!!

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Great Work Cliff!!! That is some heavy lifting!!!

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thanks patrick

woke up feeling pretty good this morning so went to the gym ready to hit it hard

lucky for me my coach was there as well and i was instructed to tone it down for an entire week. so nothing heavy till next sunday :pepper:

i will take those instructions gladly

today then

speed bench

mega bow bar 5-5-5 145-145-145

ezgrip skull crusher 10-10-10 30-40-50

wide grip mag row 3 x 10

hammer curls 10-10-10 20-25-30

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Cliff, Awesome PRs!!
Patrick, great job on 16.5!!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups

[B]WOD:[/B]
16.5
21-18-15-12-9-6-3
65# Thrusters
Over the bar Burpees (Yay! Burpees!!)
24:28
[I]Tried to be smart about this one, pausing at the top, etc. Still, this was a tough one. At least I was able to knock almost 2 min off my 14.5 time - and that was after a semiannual bloodletting and a Philippino lunch. Don't recommend it! ;)[/I]
[B]Evening:[/B]
1 mi dogwalk

Shoulder Press:
3 @ 110#
3 @ 130#
3 @ 145#

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[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
6 Pullups
4 Pullups with segmented negatives
30 second Hollow Rock
Headstand

[B]WOD:[/B]
10 to 1 reps
255# Dead Lifts
24" Burpee Box Jumps

24:34

[B]Evening:[/B]
1 mi dogwalk
10 ab rollers
10 1.5 pood KBS

Back Squat:
5 @ 240#
3 @ 270#
3 @ 315# (PR):pepper:

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nice work today bill

missed yesterday.....was really tired and sore.....

today....great day to get back at it

800 m. sled pull 45 lb plate.....i love this cause if you take the long way you get to walk past tim horton's and wendy's hamburger place.....i love the looks on peoples faces when they realize what you are doing :p

4 x 40 sumo tire flips

100 20 kg rope pull throughs

6 x 30 elbow planks

30 minute dog walk

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Just trying to channel my inner Cliff! :D

[B]WU:[/B]
400m run
50 SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
12.4/13.4
12 min:
150 20# Wallballs, 10'
90 DUs
30 MUs

150 WBs in 9.5 min + 11 DUs, 161 reps
[I]I felt good after the WBs. Got more DUs in 2 min than I ever did! :pepper: [/I]
[B]Evening:[/B]
1 mi dogwalk
10 PVC pass throughs
Bench Press:
5 @ 190
3 @ 215
1 @ 240
5X10 @ 125

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Just trying to channel my inner Cliff! scary thought that bill :rofl:

great work today btw

today.....11 hours at work....

at the gym

speed bench

2 board 1 rm w/red band bench press 145lbs....keeping it easy as per coach

dbell bench press 8-8-8-8 25-30-35-40

incline dbell bench press 8-8-8-8 15-20-20-20 shoulder felt and sounded like an old john deere tractor

red band in each hand push down 100

red band pull apts 100

nice 30 minute dog walk

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[QUOTE]scary thought that[/QUOTE] Yes indeed! I did it again, Cliff! :D
Nice BP work!!

[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood Russian KBS

[B]WOD:[/B]
Dead Lift:
5 @ 290#
3 @ 330#
1 @ 370# (PR! :pepper:)

[I]I was SO stoked! The weight went up really easy! 400+# DL is a little closer![/I]

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March 31, 2016 Thursday
Back from a 3 day trip to Nashville for work. I like that place.

Bill- Nice work on the DU's!! I just can't seem to get them, I need to get a rope and work on them at home. Oh a nice DL PR!!!

WU:
Mobility.....
5Min DynoGlyde
400M Run then 3 Rounds:
10 PVC Pass-thrus
10 Ring rows
10 PVC Good morning

DeadLift- went lite:
5@135, 5@165, 8@185, 16@185
Bench- Lite here too.....
5@75 3x, 5@85 2x

WOD:
100M Row 5x with 1Min rest between each.
My rower would not read the 10th of seconds so.....

19sec, 19sec, 19sec, 18sec, 18sec
Could be almost a 2sec variance here!! I'll use anther rower next time.

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nice p.r. bill

nice work on the rower patrick....i have a love hate realationship with it

tonite at the gym in the sun

speed squat...large green bands 165 lbs 10 x 1

connans wheel 1 reveolution 180 lbs

glute hammie raise things 12-12-12 135-185-185

100 sit ups

200 banded hammie curls blue band

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April 1, 2016 Friday

WU:
Mobility......
Run 400M then 3 Rounds
10 DB Walking lunges
10 Wall-Push-ups
10 PVC OH Squats

BackSquats
5@115, 5@135, 7@160

Strict Press
5@55 5@65 5@75

3 Rounds
50 air-squats
7 jumping PU
7 dips/green band
10 hang power-cleans
10:16

Air-squats went better then expected. I did more in a row then expected with little rest:D

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Thanks guys! Patrick, I hear you on the DUs! I've been wrestling with them since 2010! There have been times when I couldn't get my feet off the ground after 150 WBs!

[B]1 April:
WU:[/B]
400m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 Pullups with segmented negatives
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
EMOM for 15 min:
3 135 Power Cleans
5 24" Box Jumps
10 Pushups

Did the first minute's work in 56 seconds. I was only able to get up to 4 box jumps on the 2nd minute.:ranting2: Then I just did the Power Cleans for the remaining 13 minutes. :shrug:
This is one of the things I love about CrossFit. You set PRs, the the next WOD knocks you on your butt! :D

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[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Ab rollers
[B]WOD:[/B]
Shoulder Press:
5 @ 120#
3 @ 135#
1 @ 150#

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April 3, 2016 Sunday

Ya guys, you got to love cross-fit: Forever changing motions!! :pepper:

WOD: Weed Wacked for a good 2.5hrs.+ today. The drive way and road-side front of the property look better!!!

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nice work guys

saturday.....8 hours tearing down and rebuilding the back fence....gotta keep the rotti and chiwawa in eh :D

sunday

speed bench

mega bow bar bench press 5-5-rm (4) 165-185-210

reverse jm press blue bands 10-10-10 115-125-130

d bell roll back 10-10-10 15-20-25

angle bar flat row 10-10-10 95-105-115

hammer curls 10-10-10-10 30-35-40-45

2 hour dog walk up the valley along the river.......spring certainly is well on its way here

today

1 rm mega bow bar back squat green bands 345lbs

back squat 5 @ 275 5 @ 295

frog stance dead lift 8-8-8 225-255-275

1 minute dimmel deads @ 135 28 reps

bent cable row fat grip bar 6 x 6 100lbs

glute raises 2 x 12 185 lbs

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April 4, 2016 Monday

WU:
Mobility
Run 400M

Snatch- Bar 45lb
EMOMx9: 2 Snatches at 75%

Sq. Clean 65lb
EMOMx9: 2 Cleans at 75%

Conditioning
30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 65
30 TTB
30 Push Press, 65
30 Deadlifts, 95
30 Wall Balls, 20/14
30 Burpees
30 Double Unders / 90 SU

25:20

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tonite at the gym

5 min ayrdne

3 x 2 minute 90lb belt squat walk on 3" foam mat

4 x 5m/10m/20m prowler suicide's

4 x 45 sec elbow plank

not the greatest work out cause i stupidly went out for a late lunch with a buddy for the best greasest burger and onion rings....so worth the pain....:D

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April 5, 2016 Tuesday

WU:
10Min airdyne
Mobility.......
Run 400M then 2 Rounds
10 OVH walking lunge
10 Cradle-rocks
10 Air-squats

Strength
Deadlift & Bench Press
Use 90% of your 1rm
3 @ 70%
3 @ 80%
Max reps @ 90%

Lite bench: 6@75, 6@75, 15@75
Dead's: 3@195, 3@220, 6@250

Conditioning
21 HSPU / DB Press for me.
21 Ring Dips / small purple band
21 Pushups / wall-pushups.
Run 1 Lap
15 HSPU
15 Ring Dips
15 Pushups
Run 1 Lap
9 HSPU
9 Ring Dips

13:10
9 Pushups
Run 1 Lap

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tonite

speed bench

flat bench 5-5-5 135-165-185

dbell bench 12-12-12-12 35-40-45-50

100 rope pull down 7 kg plate

seated mag row w-m-n 10 of each at 100lbs

50 per side blue band pulls

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April 8, 2016 Friday

WU:
Run 400M then 3 Rounds
10 Situps
10 Air-squats
20 DU practice......

Strength:
Back Squats
5@135, 3@145, 5@185

Conditioning
Alternating EMOMx10:
Odd Minutes – 10 Front Squats, @95
Even Minutes – 10 walking lunges w/25lb DB

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friday nite.....new tempature record 25.2 celcius.....

speed squats 10 x 1 otm 185 lbs of plate and bar 102 lbs of chanins

rhino walk...400 m with a 45 lb plate.....coach had written on the board..."make it count" so i walked to the cold beer store and picked up an 8 pac ... :D

concnetric zerker 8-8-8 115-135-155

100 large green band standing abs

4 x 15/s 32 kg kb obliques

sat on the deck at the gym with my work out partner and enjoyed the sunshine and a cold beer......

what a bonus day it was.....given we are in only early april

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sunday afternoon

speed bench

mega bow bar bench press 3 3 rm 175-185-205 (5)

supine wide mag pulls 3 x 10

dbell roll backs 10-10-10-10 30-35-40-45

wide angle bar row 10-10-10 90-115-125

hammer curls 10-10-10-10 35-40-45-50

tonite

2 rm box jump 37 3/4" p.r.:pepper:

bow bar squat 1 rm 385 p.r. :pepper:

bulgarian split squat 3 x 10 16 kg kb each hand

block pull deads w/ 3 pairs 5/8" chain 2-2-2-2-2-2

267-317-357-407-447-467

seated saftey squat good morning 8-8-8 155-175-195

200 large green band standing abs 100/100 unbroken sets

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April 11, 2016 Monday

Nice Work Cliff!! Its been a while since we measured our box jumps... Its time.

WU:
Dyn-Glide: 7Min
Mobility......
2 Rounds:
10 Walking Lunge
10 Air-squats
10 PVC Pass-thrus.

Back Squats:
5@115, 5@145, 5@165, 3@175


“Nancy”
5 RFT:
400m Run
15 OHS, 95/65 / I did 75lb Front-Squat.
10:45

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time was 14:45 for scaled Nancy.. Not 10:45 :o

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April 12, 2016 Tuesday

WU:
5Min AirDyne Bike
Mobility.....
Run 400M then 2 Rounds
10 Air-squats
10 Ring-rows
10 Sit-ups

Bench Press 5@65 3x
Deadlift
3 sets of 5 @ 75% 175lb
3 @ 85% 195lb
1+@ 95% 215lb 3x

Conditioning
100 Strict Box Jumps for time
Every minute on the minute, including the first minute, complete 5 sit-ups.

11:04 Everyone else did 50 C&J and 5 C2B Pull-ups

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nice work patrick....those 100 box jumps sounds ugly

tuesday nite

row 1000m

110 lb sand bag walk 600 m.

messed around with foot position for back squat.....finally figured out that if i squat with a wide stance i need to use the texas bar and not regular bar because of my messed up shoulder rom. works much better for me.....

tonite

speed bench

pin press 1 rm w/2 sets 5/8" chain 195 lbs or 263 with the chains

dbell bench 12-12-12-12 40-50-55-60

100 rope pull down

roge fat grip thumb less row 8-8-8-8 45-55-65-75

100 blue band pull apts

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April 13, 2016 Wednesday

WU:
Run 400M, 3 Rounds
10 walking lunges

15 Flutter-kicks

Back Sq.
5@135-3x
3@155-1x
2@ 175


2. Conditioning
5 Rounds:
60 DU
40 Squats
20 Cal Row

Holy Moly!!! 200 Air-squats!!! this was tuffer then it looked.
14:03

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last night

between the box box jumps 2 rm 32" was getting a bit scary by the end

speed squats 10 x 1 otm 195 in bar and plates 102 in chains

40' timber carry 434 lbs....the last 5 feet were tough on the hands

called it a night after the above....open gym and there was way to much socializing as opposed to an actual good work out

not going on a Thursday nite again for a while :ranting2:

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Great stuff, Guys!

4/16 WU: Row 1000m
Workout:
Deadlifts 75, 95, 115 X5/ 125, 140 X8/ 150 X11
Toes to bar X3X10
Goblet squats 35, 45, 55 X10
OH press 45 X2X8/ 50 X15
Ring pull-ups X4X5 (first real pull-ups since surgery) :kicking0:
Cashout:
Hang power snatch 20, 25, 30, 35 X5

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4/17
Snowshoe for 1:20. Snow was 15" deep here at the house and knee deep at the top of Red Devil Mountain. What fun!
Shovel snow for two hours. I won't be going into the gym today. ;) Tomorrow might even be a rest day...

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April 14, 2016 Activity

WU:
Mobility
Jump-Rope 2Min

Back Sq.
5@135-3x
3@165-1x
2@ 185

Conditioning
5 Rounds
Airdyne 60Sec for Distance
Rest 60Sec
Rowing 60Sec for Calories
Rest 60Sec
Burpees 60Sec for max effort
Rest 60Sec

Off for the weekend visiting my Son.

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nice work guys......

saturday.....catered burgers and salad for 300 mountain bikers.....only 3 more races to go.....

sunday.....cleaned up from saturday's event.....great use of functional fitness for about 12 hours between the 2 days :D

hour dog walk in the sun along the river.....25 degree's c. very nice

today.....28 degree's c. almost like summer here.....sorry alden :p

tonite at the gym

4 x10 16 kg kb swing

sumo dead lift w/ chains 305 lbs plus 136 lbs chain 441 lbs

farmers bar deficit dead lift 8-8-8-8 85-105-155-175

2 kb swing 16 kg 4 x 12

bent row 6-6-6-6-6-6 85-90-100-110-115-120

4 x 25 sec. elbow plank

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@Cliff - Yes, we are ready to start Spring adventure season and we seem to be stuck in winter. Our MTB riding is definitely taking a hit.

4/18
WU: Row 1000m
Workout:
Pull-ups 6, 7, 8, 9
KB swings 35# X4X25

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4/19
Woke up to 3 more inches of snow.

Functional fitness:
Shovel snow
Carry excess Trex decking uphill to garage, load truck, drive to recycle agency, unload truck. 2:00 (that stuff is heavy...)

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4/20
WU: Row 1000m
Workout:
Walking weighted lunges 20, 30, 40, 50# X20 yds
Split squats 20, 25 X8/ 25 X12
Weighted pushups 12, 15, 18 X5/ 21, 24 X8/ 24 X12
DB rows 45 X3X12
Suitcase carry 52 X2X100 yds

4/21
WU: Row 1000m
Workout:
KB swings 35 X5X25
Pull-ups 7, 8, 8, 5, 5

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survived the last week

tuesday....road construction.....to much traffic to get to gym....turned around went home and took dogs for an hour walk

wednesday......missed gym had to drive to head office for meetings.....

thursday....george thourghgood at a local casino......great show...got home to late though

friday.....early to work....then bella fleck and chick corea.....great show...home late again

saturday...slept in and missed mroning gym times....did yard work and dog walk instead

today

speed bench

4 board bench 20-rm-rm-rm-rm 135-155(15)-185(15)-205(12)

jm press 10-10-10 25-30-35

d handle press 10-10-10 10-12-15 kg

2 band push down 100 red bands

wide mag grip supine rows 3 x 10

wide mag grip bent row 10-10-10-10 70-80-90-100

x body dbell curl 10-10-10-10 30-35-35-35

keep up the great work guys.....

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Late.....
April 22, 2016 Friday Activity.
Took A good week to try and rest this left shoulder that is just a Pain.....

Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65/ Front Sq. for me @ 65
21 muscle-ups / 51 10lb seated DB press for me.
Today's m.u. sub 41 C2b or 41 Pull Ups

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OK... then spent a good 20+ hours Fri, Sat., Sun moving our Box into the new facility. The new Space is 50% bigger and we are getting some new bars for Pull-ups and even a Ring contraption. Should be cool!! Old body kinda sore from moving all that stuff around!!! Glad the new place was just right next-door!! Lots of people put tons of hours into this effort. Great community I'm in, very Lucky. I've met sooo many new great people and Friends in my 3 years at Cross-Fit. Life changing for sure.