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We got 7" with an ice crust on it while I was out of town. It warmed up yesterday and today so it's pretty bad. Tall grass is still poking through and I'm sure there will even be bare patches after this afternoon. I live in the St. Lawrence river Valley so at a lower elevation. I haven't been up in the mountains (Adirondaks) since I have been home but I know most of the resorts are fully open (Whiteface, Gore etc)

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Jan 7th Work: Never owned a set of Speedo's, thats a Cali guy for ya. Bless you guys in that cold weather… I can't take it!!

Row 2Min then 3 rounds
10 DB Lunges
10 Air-squats
10 push-ups

Strength-
Bench Press- 5x5 95, 115-2x, 125, 135
Work up to a max
weighted pull up Worked on strict pull-ups, all the way to the bottom. did 3 sets of 5. Shoulders felt good…..
weighted dip (none)

Conditioning
21 Burpee by in

21-15-9
K.B. Swings (44lb)
Push UPs
21 Toe to bar cash out

9:11 for me.

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Friday January 8, 2016

An hour of stretching and mobility.
.
A slow warmup including some drills, then...

C&J Practice
3x40kg
3x50kg
2x60kg
1x70kg
1x80kg
1x90kg
1x100kg
1x105kg
1x110kg

NO MISSES!!!!

Was really moving well.

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Great stuff guys!

Patrick, Awesome pressing! Glad CF improved your shoulder press! It's something I have to keep working on!

[B]WU:[/B]
1mi dogwalk
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder press:
5 @ 110#
3 @ 125#
3 @ 140#

[I]Did the last round until my lower back started talking. Then it was time to call it a day![/I]

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o.k. i will come clean....my wife thinks i look hot in the lepord speedo....although she does threaten me when i wear it, my pilsner beer dew rag, tye die t shirt and red hi top chucks with leaving me at the nearest walmart....:rofl:

tonite at the gym

2 rm box jump....10 lb ankle weights per side....24 1/4"

speed squat....green bands 235 lbs 10 x 1 otm

speed pulls green bands 225 8 x 1 otm

back step lunge 4x4/s 24kg kb per side

ghd raise 4 x 5

400 meter rhino walk 90 lbs.....the melting snow froze while we were inside so there was ice patches all along the way just for extra excitment

100 sit ups

keep up the great work.....go sea hawks.....:pepper:

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Jan 8.
JT nice work on the C&J
Stretching/mobility… then
WU
Run 400M then 3 Rounds
5 pull-ups
10 dips
15 sit-ups

WOD
Conditioning
30 Front Squat, 155/105 95 for me…...
15 Muscle up Scaled………..
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up
Scale today will be 1 c2b and 1 dip per m.u.

10:48 today

Conditioning 2
EMOMx16
4 rounds of:
Min 1: Run a Lap
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders / 100 SU

These was a good work-out today. We were moving the whole time!!!

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1/8 Bike trainer 25:00 easy with 5:00 cool down

1/9
WU: Row 10:00 1902m
Workout (for time):
KB OH press 25, 35, 35 X12/ (R) 5 X3X20
Pull-downs 75, 85, 95 X12/ (R) 17 X3X20
Bulgarian Split Squats 20, 30 X15; 40 X10
Counter height push-ups X3X20 (waist high)
DB Rows 40, 45, 50 X12/ (R) 15 X3X20
Deadlifts 65, 75, 85 X15
32:00

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this morning

speed bench

mega bow bench red band 3-3-rm (6) 155-175-200

1/2 bench pin press 8-8-8 155-165-175

d handle push down 3 x 20 30lbs

push down blue band 100

medium width row 10-10-10 100-100-120

keep up the great work guys

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Saturday January 9, 2016

Deadlifts in the barn.
Nothing heavy, not a lot of reps, wasn't feeling 100%


Sunday January 10, 2016

Scratchy throat, runny nose, stayed on the couch.

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Monday January 11, 2016

Still not feeling 100%

Drove over to CTown on a frigid Monday morning.
Stretching and Mobility

Snatches
5x45#
5x95#
5x125#
1x135, 140, 150, 155, 160, 165

Back Squats
3x45, 95, 145, 195, 245, 275

Drove home