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[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6!)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (yay! Burpees!)

[B]WOD:[/B]
Linda:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Dead lift, 275#
Bench press, 115# [I](Watching my shoulder!)[/I]
Clean, 135#

DNF, only did the first 4 rounds (10, 9, 8, 7) til I was called out for dropping weights. :ranting2: It took me 27:03 do do this.:shrug:

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Mon 24 April:
Ciriut of:
5 - sit ups
5 - lying leg raise
10 - spidermans
5rounds

Pullups (underhand grip) :
1,1,1,1,1, 6,5,4,3,2,1 reps

Tue 25 April
Db front raise 10/6kg x2
Lying ring pullups -> one arm Db kickback
8,8,8,8,8. -> 10/6kg 10,10,10,10/12kg Db

Then Kb swings 9,6,3 reps EMOM so that first minute:
9/16 kg (one pood)
Second minute:
6/24kg (1.5 pood)
Third minute:
3/32kg (2 pood)
Then again 9/16kg and so on.... for 30 minutes, so it became 10 sets of each.

Some streching afterwards.

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Nice work Jan! That EMOM sounds awesome!!

[B]WU:[/B]
500 m row
5 10 SUs with a DU attempt
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
10 burpees (Yay!! Burpees!!)

[B]WOD:[/B]
Nutts (modified)

10 HSPUs (Belly to wall)
15 DLs 250#
25 Box Jumps (20")
50 Pullups
100 20# Wall Balls
200 SUs
400 m run with a 45# plate

31:39

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 215#
5 @ 250#
23 @ 285#
5x10 @ 165#

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tonight

practiced back squat, bench press and dead lift form

100 large green band good morning

30 minute dog walk

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[B]WU:[/B]
500 m row
10 leg swings on each leg in both directions
10 10 SUs with a DU attempt (got 3)
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
Claudia:
5 rounds:
20 60# KBS Russian
400 m run

~21 min [I]Stop watch stopped!:ranting2:[/I]

[B]Evening:[/B]
Dogwalk, 1 mi

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1 mi dogwalk
10 burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lift:
5 @ 230#
5 @ 265#
6 @ 300#
5x8 @ 175#

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Wednesday

worked up to just below opener for bench press and back squat

worked on depth for back squat

last night

worked on dead lift to just below opener

within a lb of making weight....should be pretty easy to add it on tonight at weigh in

doing a bbq for after the event....4 briskets, baked beans and green salad

should be a good day all around tomorrow

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[B]WU:[/B]
10 leg swings on each leg in both directions
10 air squats
10 frog holds
Mobility
Superman pushups
Trapbar row

[B]WOD:[/B]
Peggy:
1 round:
50 24" Box Jumps (Did step ups)
400m run
50 jumping Pullups
400m run
50 1 Pood KBS
400m run
50 TTB
400m run
50 45#push press
400m run
50 walking lunges
400m run
50 back extensions
400m run
50 20# Wall Balls
400m run
50 burpees (Yay Burpees!!)
400m run
50 SUs
400m run

1:07:29

[I]This was Filthy 50 with runs breaking it up! Brutal! I was hoping to break an hour! What a WOD, especially one named after my wife! :rofl:[/I]

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Great work, Guys!

4/24
WU: Row 1km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-3) (60 reps)
KB snatches 35# X 5:00 (52 reps)
Pull-ups 5, 7, 9

4/25
WU: Row 1 km
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45 X15
Half get-ups X 6:00

4/26
WU: Row 1 km; halos 25, 35 X20
Workout:
KB C&P 35# X5X(1-3) (60 reps)
KB swings 35# X6:00 (171 reps)
Pull-ups 6, 10, 6

4/27 Rest day

4/28
WU: Row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings X 6:00 (201 reps)
Pull-ups 12, 7, 6
L sit practice

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bill at least you had runs to break up the rest of the work eh? :D nice job


powerlifting comp Saturday......had 3 a & w teen burgers late Friday....made weight by .6 of a kilo

went 9/9 on my lifts and 3 p.r.'s

bs 407

bp 258.5

dl 473

total....1138.5

spent most of yesterday lazing around or sleeping

back at it tonight....

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4/29
WU: Row 1 km; balance exercises (1 legged stands and wobble board)
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45, 55 X15
Half get-ups 25# X6:00

4/30
WU: Row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-3) 60 reps
KB snatches 35# X10:00 (97 reps)
Pull-ups 13, 9, 5

5/1
WU: 1 mi dog walk
Workout:
Walking lunges X3X20 yds
Goblet squats 25, 35, 45, 55 X15
Half get-ups X7:00

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Good work men!
Bill, you have really intresting wod's, awsome!
That 'peggy* was touhg one and wod 'claudia' looks on
paper like aha... just run and kb swings but it ain't a easy one
good time you have on that!

Sun 30April:
Practiced hanndstand standing, plus few pullups.

Mon 1 May:

Bike 5min
C2row 5min
Incline chest press
70lbs: 10,10,10reps
Pulldowns:
40kg 10,10,10reps

Then
T2B: 5,5,5
Dips: 5,10,10,10/5kg xtra weight

C2 row
30min - 6496m
SkiErg:
1min ski, 30sec rest, 5rounds kept the pace at ca 2:30/500m

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Nice work guys!!
[B]1 May:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 6!)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
10 115# push presses
10 KBS, 1.5 Pood
10 24" step ups

5 rounds + 6 push presses

[I]The push presses were the tough part of this one. I could only do three to four straight. And I could feel my shoulder on this one.

No evening WOD today. One of our best friends passed away late last week from ALS. She kept it from everyone til the last. It was very sad to lose such a dear friend so suddenly... :( [/I]

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Yeah Jan, Claudia and Peggy were something else! And I married a Peggy! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 8!)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5, 6 Pullups
10 burpees (Yay! Burpees!!)
10 burgener warmup
5 plate jumps

[B]WOD:[/B]
3-3-3-3-3-3-3
45#(3)-65#(3)-75#(3)-95#(f)-75#(3)-80#(3)-85#(3)

[I]I wanted to go heavier, but I couldn't get 95#.[/I]

[B]Evening:
[/B]
11 Pullups
10 1.5 Pood KBS
Back squat:
3 @ 225#
3 @ 260#
3 @ 290#
5x10 @ 160#

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condolances bill......hard to have that happen esp. when you are close to them


tonight

foot ball bar 1 rm red bands 185 lbs 10 lb pr:pepper:

bench dbell press 10-10-10-10 30-35-40-45

o/h rope extension 4 x 10 50 lbs

seated w/mag row 8-8-8-8 70-80-115-125

100 red band push downs

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Thoughts are with you Bill.

May 1, 2017 Monday
Strength
Back Squat
5 x 5 @ 77% or more than last week

Conditioning
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

May 2, 2017 Tuesday
Four sets of:
Weighted Pull-Up x 2-3 reps
Rest 15-20 seconds
Strict Pull-Up x Max Reps
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

In teams of two, complete four rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

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Thanks guys! I appreciate your condolences! Hold tight to those close to you.

Cliff, congrats on the PR!! Awesome WOD Patrick!

1 mi dogwalk
10 burpees (Yay! Burpees!!)
12 Pullups
10 1.5 Pood KBS
Dead lift:
3 @ 240#
3 @ 275#
6 @ 305#
5x8 @ 170#

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Got to participate in the annual neighborhood clean, consisting of following a city garbage truck picking up all the yard waste and large trash items from the winter. Several times, the sanitation workers asked "the strong guy" pointing to me to help them pick up the heavier trash items. Thanks CrossFit! I even got to ride on the back of the garbage truck! Living the dream! :rofl:

1 mi dogwalk
10 Burpees (Yay! Burpees!)
10 Pullups
10 1.5 Pood KBS

Shoulder Press:
3 @ 100#
3 @ 115#
0 @ 125#:shrug:

10 @ 45#

Did too much today...

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Yeah Bill...strongman compliments are allways nice ones...
Cliff...how did your powerlift meet go?

Wed 3May:
Only some arms pumping..
Dumbell Hammer curls:
6kg db: 10,10reps
12kg (27lbs) 5sets of 15reps
One arm lying Kb french press
8kg kb 10,10 reps
16kg (one pood) 5sets of 10reps.

Sunday 7May

Strech and mob
C2row 5min - 1114m
Db One arm bent over rear delt.
12.5kg db - 10
17,5kg (ca40lbs) - 10,10,10reps

Sledge push 40m -> Db alternating upright row

40kg sledge - Uprightrow 10/17.5kg
60kg sledge - Upright row 10/25 kg (55lbs)
Four sets of those
Some calfwork
SkiErg 1min work - 30sec rest, 5 rounds.

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5.08.2017

WU: Run 1 lap
BackSquat:
5 x 3 Heavier than last week
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

WOD:
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans @ 75lb

I got 26.

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Yeah Jan, they did sound sweet! :rofl: Nice work!!
Patrick, great job on those squat cleans!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Benton:
5 RFT:
100' bear crawl
100' standing broad jumps
3 Burpees every 5 jumps (Yay! Burpees!!)

20:51

[I]8:37 slower than my last attempt on 21 June 12! :shrug: You've got to keep moving on this one![/I]

[B]Cashout:[/B]
Jumps onto 3, 4, 5, and 6 45# Bumper plates!
[B]
Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back squat:
5 @ 245#
3 @ 275#
22 @ 305#
5x10 @ 160#

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Hey Bill- That Benton surely is a set of "different" movements! Got to luv that X-Fit!!! Keep up the good work Gents!!!

5.09.2017 Tuesday
WU: Run 400M then 3 rds
5 pullups
10 pushups
15 airsquats
10 PVC passthurs

Strict Press:
5@ 45lb, 4@ 65lb, 5@50lb 4x

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups / DB press for me
9 Ring Dips
12 Toes to Bar

5rds +11

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Good work Patrick and Bill!...
Bill, twenty two squats with 305, Awsome!

Yesterday, only mobility and strech.

Wed 10May

C2row
10min - 2136m
Then som pulldowns,bench and pulley exercises
for warmup.

Stiff legged/romanian deadlift.
5/60kg (132lbs) x2
5/100kg (220lbs)
5/140kg (308lbs)
2/140kg
Then 10min EMOM:
2reps/160kg (352lbs) This was heavy stuff for me
almost quit on seventh round, but continued to the finish...and felt satisfied :)

French presses with Kb's -> pulldowns
20/8kg -> 15/40kg
15/12kg ->15/40kg
6/16kg (one pood) -> 15/40kg
12/12kg -> 15/40kg
12/12kg -> 15/40kg
Hanging knee raise:
10,10,10
Some streching and foam roll afterwards at home.

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Patrick, yeah Benton is a different beast! I do like it though. Awesome job on that AMRAP!
Jan, more of those squats were not my best than I would have liked. But thanks! Great job on that EMOM! That's serious weight you were moving there!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (got 3)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Bulger (½):

10 rounds (I did 5):
150 m run
7 C2B Pullups
7 135# FS
7 HSPUs (Belly to wall)

20:33

[I]I would've done 10, but I was running late for a meeting. Hate that when it happens![/I]

[B]Evening:[/B]
1 mi dogwalk

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bill...you are a beast with the back squats...and it sounds like a heck of a garbage man as well...:D

jan...it went great 9 for 9 3 p.r's b.s. 185 kilo, bp 117.5 kilo, dead 215 kilo and a 517.5 kilo for a total

back at it tonight for really the first time since the comp...have been at the gym a few times but really did not feel like doing much till tonight....weird...

9 pin press 275 lb 11 pin press 285 lb 10 lb pr on both :pepper:

dbell bench press 8-8-8-8 45-55-65-70

n/m/w seated rows 8-8-8-8 70-80-90-100

100 green band push down

keep up the great work gents

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Cliff, I think I found my calling! :rofl: Congrats on the PRs!! :kicking0: Great work!
[B]WU:[/B]
10 leg swings on each leg in both directions
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Bull (scaled):
2 rounds:

600 SUs
50 OHS @ 115#
50 Pullups
1 mi run

50:31

[I]This was almost 1:20 slower than my last attempt on 16 Nov 2012. Of course this was 20# heavier on the OHSs and included 1 to 2 min of talking to one of my buds about the removal of a lot of equipment due to having too much stuff in the gym including a lifting platform! :ranting2:[/I]
[B]
Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lifts:
5 @ 255#
3 @ 290#
2 @ 325#
5x8 @ 170#

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Great job on the PR's Cliff!!! I could only dream of the weights your moving!!

5.11.2017 Thursday

Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
Rest 30 seconds

This good!! I've never done these in 3yrs @ X-Fit. My butt cheeks were sore the next day. Like weighted revers lunges.

Wod

Score Type:: Total Time

Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

Totaly scaled this on only 55lb 6:35

5.12.2017 Friday

3 x 5 Bench and Clapping push ups

Score Type:: Total Weight 5@75lb, 5@95lb 4x

Three sets of:
Bench Press x 5 reps
Rest 15-20 seconds
Dynamic Push-Ups x 10 reps
Rest 3 minutes

Wod

Score Type:: Rounds and Reps

Teams of 3*:
20 Min Amrap
75 Power Snatches (75/55)
100/75 Calorie Row
800m Team Sandbag Run (punching bag or carry 2 weight vests)
*1 athlete works at a time, except on the run which all three athletes complete together, carrying the bag anyhow.

we got 1rd. + 36. Not too good.....:mad:

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Patrick, Just keep at it! You'll be amazed at how much you'll be able to do!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 105#
3 @ 120#
0 @ 135#
[I]Almost got 1! :shrug::ranting2:[/I]
5x10@ 70#

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5/10
WU: 1 mi. dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X12:00 (374 reps)
Pull-ups 12, 10, 8, 6
Farmer's carry 140# X30 yds

5/11
WU: Row 1 km
Workout:
Walking lunges BW, 20#, 40# X20 yds
Goblet squats 25, 35, 55, 65 X15
Farmer's carry 140# X30 yds

5/12 Dirt bike ride. 40 miles of trails in the North Divide OHV area.

5/13 Rest day. Spent the day at an all day 70th birthday party for a friend. It was a long party... ;)

5/14
WU:
Row 1 km
Workout:
KB C&P ladder 35# X3X(1-4); 35# X2X(1-5) (120 reps)
KB swings 35# X 5:00 (161 reps)
Mountain bike in Cheyenne Mtn State Park. 9 miles; 1190' climbing; 8.4 mph avg.

The kettlebell program is definitely helping with my work capacity. My ride pace on the bike today was as fast as at the end of last season and after doing a KB workout. My shoulder stability and strength is also improved. My shoulders felt better after 40 miles of dirt bike trails than they did last year after 25-30 miles of trails.

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Good work men, as usual.
Nice powerlift total Cliff, plus nice PRs on pin press.
Bill, if you shoulder press 3/120, 135 for single is very near...go for it.

Friday 12 May:
Some abs and core
Then shoulder mobility
Pullups (underhand grip):
6,6,5,4,3 reps

Mon 15 May:
Kb swing
8kg Kb : 10,20,30 reps

EMOM 10min:
Kb swing 15reps/16kg kb (one pood)
This was nice one.

Kb lying floor press:
15/12kg, 15/24kg, 32kg: 6,8,8reps
10/24kg
Pullups (underhand grip)
6,6,6,5,4 reps

Some strech.

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Alden, Yay! Kettlebells!!!:rofl: Awesome work!
Jan, the problem is I could have done it not that long ago! I'm dealing with shoulder stuff....:( Anyways, nice KB work!

[B]WU:[/B]
800 m run
DU practice
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Carse:
21-18-15-12-9-6-3 reps
95# Cleans
DUs [I](Did 3:1 SUs)[/I]
165#DLs
Box Jumps, 20"
50ft bear crawl before each round

50:38

[I]This was a major suckfest, especially the first three rounds! I just plugged on just to get it done.[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back squats:
5 @ 130#
5 @ 160#
5 @ 190#
3x10 @ 160#

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thanks jan....good work back to you as well

nice grinding bill...the bear crawls would have done me in....

great weekend of life chores around the house....

tonight at the gym

2 rm box jump with 20 lb vest 28 1/2"

1 rm back squat mega bow bar green bands 315lbs

zerker squat 6-6-6 135-185-205

block pull 6-6-6 225-275-295

100 green band good morning

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Good Work Guys.

5.15.2017 Monday
WU: run 400M then 3 Rounds
5 Pull-up
10 Push-ups
10 Banded good mornings
20 Sit-ups

4 x 5 Dead 4 x 5

4 sets of: 5@95lb 5@135lb 4x
Deadlift x 5
Rest 90 seconds
Ring Dips x Max Reps Did sets of 8 with band
Rest 90 seconds

WOD:
Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)

15:36- first time I used 1.5pod KB in about 8 months,

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@Cliff - Nice work on the PRs.

@Bill - Amazing squat work.

5/16
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35#X5X(1-3) (60 reps)
KB snatch 35#X6:00 (80 reps)
Pull-ups 10, 8, 7
Farmer carry 140# X30 yds

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Tue 16 May:

Felt tired,took easy.

C2row:
5min - 1054m
SkiErg:
5min -906m

Dumbell Snatch
10 (5+5) /12.5kg
Then upwards on the dumbell rack 6reps (3+3)
with each weight:
15kg(33lbs), 17,5kg, 20kg, 22,5kg, 25kg(55lbs)
27,5kg, 30kg, 4reps/35kg

Calf sledge few sets

Ball over shoulder
40reps /15kg ball

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Hey guys. Missed the group. Been doing a variety of things. Mostly to take some pressure off a knee that is either ready for more synvisc or replacement. Been hiking, bike riding, and swimming. Walked 7 miles at Venice Beach the other day and it was bad the next day. Went to the gym today.

10 min. rowing that included 2X500m @2:09.
Stretching dynamic and static.

AMRAP for 5 minutes: 10 tire flips and 10 presses w. 95#. Completed 3 rounds.

Knee was tight but not aching afterwards. Good to be back.

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pat....any day at venice beach is a good day :D glad that you are still getting after it where ever you are

last night

800 m. rhino walk 80 lbs

1 hour dog walk

tonight

foot ball bar 1 rm w/2 sets 5/8" chain 185 lbs on bar 68 in chain total=253lbs

9 pin press 6-6-6-6 175-195-205-225

lying o/h tri ext 8-8-8-8-8 40-50-60-65-65

rm 1 1/2 dbell press 50lb 10 reps

2 x 20 15 lb front dbell raise

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Pat, I agree with Cliff! :D Glad to see you back!!

Everyone is as impressive as ever!!

[B]WU:[/B]
400 m run
DU practice (got 6)
10 Leg swings on each leg in both directions
10 Air Squats
3 Push ups :yikes:
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Christine:
3 RFT:
500 m row
12 DLs @ BW (did 215#)
21 Box Jumps, 20#

21:57

[I]Wow! I could feel this one! The Rows weren't bad. The box Jumps were the choke point. I did step downs to protect my Achilles. Though I powered through the last few to brake 22 min.[/I]

[B]Evening:[/B]
1 mi dogwalk

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5.17.2017 Wednesday

WU:
Run 400M then
20 lunges


Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

Only got to 125lb and my form was bad....

WOD:
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs) 65lb for me.

9,10,9,10= 38 this was fun.

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Thu 18 May:

C2row
10min - 2206m
Seated Incline press and pulley (handle adjusted to waist level) squat-pulley row.
3 sets of both as a warmup.

Stiff legged/romanian deadlift
10/60kg
Dips 10reps with lila rubberband helping.

Then 21-15-9
with 100kg (220lbs) on roman.deads
and bodyweight dips (96kg -ca211lbs))
Last training felt tired and had planned to do this 21-15-9 this time, so i decided to take it easy, did reps of 3-5 all the time so it was not "all out" but did that, that what i had planned. Felt good.
17:43min at this slow pace.

SkiErg 5min - 909m.