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9.12.2022 Monday
WU:
Band Work
Bike 10Cal
Row 400M
2 Rounds
10 Pass thrus
5 each arm lite single arm KB Swings

Strength:
x 3 Wendler Deadlift Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
Score Notes: 185-240 got 240lb 3x

WOD:
120922
6-12-18-12-6
KB Swing
30-60-90-60-30
Double Under

L1: (choose weight) | 1:1 Singles
L2: (53/35) | 1/2 Dubs
L3: KB Snatch (53/35)
GOAL: < 8:00 | CAP = 12:00
5:40 / Score Notes: L1 44lb KB SU

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12 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
.2222222 mi walk
1 min on Jacobs Ladder, 117 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups

WOD:
5 2 min rounds of 10 Burpees (Yay! Burpees!!), 200 m run, and burpees (Yay! Burpees!!) for the remaining 2 min.

Got none! I couldn't finish the runs to get to 2nd set of Burpees (Yay! Burpees!!)

13 Sept:
At Base Globo:
WU:
.2222222 mi Walk
500 m row
.2222222 mi walk
1 min on Jacobs Ladder, 122 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
12 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)
WOD:
10 95# Clean & Jerks

14 Sept:
WU:
.51 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
5 Ring (Neutral grip) Pullups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
15 Push Jerks, 95 lbs
12 Pull-ups
9 Sumo Deadlift High-pulls, 95 lbs

EVENING:
1+ mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
15 Bench Press @ 175 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Nice Work Bill!!

9.14.2022 Wed
WU:
Band Work
Bike 20Cal
3 rounds
5 KB Push press each arm
45 Sec Plate Hold
5 Strict Knee Raises
Run 1 lap after....

Strength:
3 x 3 Wendler Strict Press Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
Score Notes: 55-75LB Only 3 at 75lb

WOD:
0:00 to 10:00
4 Rounds for Time
10 Handstand Push-Ups
1 Lap Run*
L1 5:43
10:00 to 16:00
AMRAP x 6
10 Single DB S2O**
10 Toes to Bar
Modified 4 rds + 9
L1: pike push up | (25/15) | knee raises
L2: (50/35)
L3: deficit (45’s/25’s) | (70/50)

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Thanks Patrick! You are doing impressive stuff!

1.36 mi Dog Walk
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 210 lbs
5 Deadlifts @ 245 lbs
22 Deadlifts @ 275 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up
8 Deadlifts @ 165 lbs
1 Pull Up

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WU:
1.06 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU attempts, got 4
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
5 Close grip Chin Ups
50 Burpees (Yay! Burpees!!)

WOD:
Cindy:
20:00 AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

20 Rounds, 600 reps
Almost 4.5 round more than my last attempt on 30 March 2021 when my shoulder was bothering me!

EVENING:
1.69 mi dog walk
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 210 lbs
3 Back Squats @ 240 lbs
15 Back Squats @ 270 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi walk
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Snatch : 1-1-1-1-1-1-1 :
1 Snatch @ 45 lbs
1 Snatch @ 45 lbs
1 Snatch @ 75 lbs
1 Snatch @ 75 lbs
1 Snatch @ 95 lbs
1 Snatch @ 95 lbs
1 Snatch @ 105 lbs

Evening:
1.57 mi dog Walk
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 155 lbs
3 Bench Press @ 175 lbs
15 Bench Press @ 195 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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Nice work on CINDY Bill!!

9.26.2022
Strength:
3 x 5 Wendler Back Squat Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
Went real lite did only 2 sets 70 and 85lb

WOD:
10 Rounds for Time:

10 DB Goblet Squats
30 Double Unders
9:02 @ Scaled
Score Notes: Did sets of 5 G squats 35lb S

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WU:
1.06 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Attempts (got 4!)
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
10 Box Step-ups, 24 in
10 Inverted Burpees, sort of (Yay! Burpees!!)

7 min 53 sec

Evening:
.99 mi Dog walk
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 115 lbs
5 Back Squats @ 140 lbs
5 Back Squats @ 170 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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9.28.2022
Strength:
3 x 5 Wendler Deadlift Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
100 - 125 150Lb

WOD
AMRAP - 0:00 to 7:00 *CASH IN = 400m Run*
7 Deadlifts
7 Toes to Bar
REST 4 MINUTES
AMRAP - 11:00 to 16:00 *CASH IN = 1 Lap Run*
10 Deadlifts
10 Pull-Ups

L1: (155/105) then (115/85) | modify as needed
L2: (205/145) then (165/115)
L3: (275/195) then (205/145)
87 Reps @ Scaled
Score Notes: 115-95lb

9.30.2022 Friday
3 x 5 Wendler Strict Press Week 4 (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
55 lbs @ Rx

WOD:
21-15-9
Shoulder to Overhead
Reverse Lunges
5:27 @ Rx
Score Notes: L1- 45lb

10.3.2022- Mon
3 x 5 Wendler Deadlift Week 1
5 @ 65%
5 @ 75%
5+ @ 85%
205 lbs @ Rx
Score Notes: 160-180-205lb off of 240lb DL

WOD:
Talkeetna
1-10 Toes to Bar
10-1 Deadlift
L1- Knee Raises @ (165/115)
L2- Toes to Bar @ (225/155)
L3- Toes to Bar @ (275/195)
14:11 @ Rx
Score Notes: L1 165lb DL strict T2B beat last score by 1:04 last Year

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10.4.2022- Wed
Warmup
Bank work
3 rounds
Bike 400M
5 KB press each arm
30 sec. Plat hold
10 good mornings
10 Hollow- rocks

Strength:
7 x 3 Front Squat E2MOM
E2MOM x 14
3 Front Squats
Start at 65%
95 lbs @ Rx
Score Notes: 65-95lb went lite….

WOD:
100422
3 Rounds for Time:

7 Front Squats
14 Handstand Push-Ups
21 Calorie Bike
10:41 @ Scaled
Score Notes: 7 FS @75lb 14 DB press @15lb 10 cal bike

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10.6.2022-Thurs
WU:
Band work
Bike 10 Cal
3 Rounds
row 300m
10 ring rows
10 push-ups
5 kb press each arm

Strength:
8 x 2 Snatch 1.1
Every 2 minutes for 16 minutes
70 lbs @ Rx
Score Notes: 55-70lb long time since doing Snatch

WOD:
"Amanda"
9-7-5
Squat Snatch (135/95)
Ring Muscle Ups
7:15 @ Scaled
Score Notes: 55lb snatch😵*💫 ring dips jumping PU

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Patrick, Great work on Amanda!!

It's been a busy week! I got a new granddaughter and my eldest spent the end of last week with his family. Good times!

.82 mi Dog Walk
1.52 mi Dog walk

20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 185 lbs
5 Back Squats @ 215 lbs
17 Back Squats @ 245 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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WU:
1.06 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Attempts (got 8!)
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
2 rounds of:
24 Deadlifts, 95 lbs
18 Hang Power Cleans, 95 lbs
12 Push Jerks, 95 lbs

13:57

This was brutal! Lower Weight yet MORE reps!

Evening:
1.52 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 160 lbs
17 Bench Press @ 180 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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10.10.2022-Mon
WU:
Band work
Bike 10M
3 Rounds
row 300M
10 Ring rows
10 Pushups
10 lunges

Strength:
Wendler Bench Press Week 2
Warm up as needed then perform…
3 @ 70%
3 @ 80%
3+ @ 90%
120 lbs @ Rx
Score Notes: 90-105120lb 6x

WOD:
Every 3 Minutes x 3 Rounds

400m Run
10 DB Bench (choose your own weight)
Max Reps Pull-Ups
REST 3 MINUTES
L1: scale accordingly
L2: as written
L3: chest to bar
23 reps @ Rx
Score Notes: 7-8-8 1:36 to 1:45

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 119 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
5K Row

24min 33sec

4 sec slower than my last attempt on 16 Feb 2022. My left glute was sore on this one. I guess I shouldn't complain!

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1.48 mi Dog Walk
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 215 lbs
5 Deadlifts @ 250 lbs
10 Deadlifts @ 280 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup
8 Deadlifts @ 165 lbs
1 Pullup

My left knee felt bad during the lifts

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Nice Work Bill- Take it easy on the legs....

10.12.2022
Strength:
3 x 3 Wendler Back Squat Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
125 lbs @ Scaled
Score Notes: 95-125

WOD:
Bowser
For Time:

Box Jump Overs
DB Lunges
Wall Balls
Assault Bike Calories
L1: 60/60/60/30 | scale accordingly
L2: 80/80/80/40 | (24/20) (50/35) (20/14)
L3: 100/100/100/50 | (24/20) (50/35) (20/14)
17:11 @ Scaled
Score Notes: 60 -60-40-30

10.13.2022-Thurs
WU:
Bike 400M
3 Rounds
KB prsss 5 ea Arm
10 Lunges
.30 sec Plate hold

Strength:
1 x 1 Split Jerk emom
Split Jerk
Every 2 minutes, for 16 minutes, complete:
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 -- 2 reps
*Sets 5-8 1 rep
125 lbs @ Rx
Score Notes: 65-125lb Long time since I did Splitt Jerk- Did alright tho

WOD:
131022
AMRAP x 10

7 Shoulder to Overhead
60 Double Unders
14 Toes to Bar

L1: (95/65) | 1:1 SU | k2w
L2: (135/95) | 30 DU
L3: (185/135)
4 + 1 @ Scaled
Score Notes: 75lb K2E/T2B SU

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Thanks Patrick! I will! Good work on those WODs!!

Functional Fitness, i.e. Moving mulch and planting trees in the community park.
20 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Shoulder Press @ 95 lbs
5 Shoulder Press @ 110 lbs
2 Shoulder Press @ 125 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 120 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Back Squat : 2-2-2-2-2-2-2-2-2-2:
2 Back Squats @ 45 lbs
2 Back Squats @ 95 lbs
2 Back Squats @ 115 lbs
2 Back Squats @ 135 lbs
2 Back Squats @ 155 lbs
2 Back Squats @ 185 lbs
2 Back Squats @ 205 lbs
2 Back Squats @ 225 lbs
2 Back Squats @ 245 lbs
2 Back Squats @ 250 lbs

I used a different methodology than I did back in 25 June 2018. I did an increase rather than at various percentages of my 1RM.

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WU:
1.06 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Attempts (got 10! I used thumbs up as suggested in the WOD Prep Video!)
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
4 Ring Pull Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
Nate
20:00 AMRAP:
2 Jumping Muscle-ups
4 Box Handstand Push-ups
8 Kettlebell Swings, 2 pood, Russian

12 rounds + 2 Jumping Muscle-ups + 2 Box Handstand Push-ups = 172 reps

17 reps more than I did 4 years ago on 8 Sept 2018. One rep less than I did 8 years ago!

Evening:
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 200 lbs
3 Back Squats @ 230 lbs
17 Back Squats @ 260 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 120 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)
Split Jerk work with 45# bar

WOD:
Split Jerk : 1-1-1-1-1-1-1 :

1 Split Jerk @ 75 lbs
1 Split Jerk @ 95 lbs
1 Split Jerk @ 95 lbs
1 Split Jerk @ 115 lbs
1 Split Jerk @ 125 lbs
1 Split Jerk @ 135 lbs
1 Split Jerk @ 135 lbs

Evening:
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Bench Press @ 150 lbs
3 Bench Press @ 170 lbs
15 Bench Press @ 190 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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At Base Globo:
WU:
.2222222 mi Walk
.5555555 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 120 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)
10 Hanging Knee Raises

WOD:
5 rounds of:
10 Push Press, 35 lbs
Farmer Carry, 50 lbs, 100 yds

9 min 31 sec

The Farmer's Carry was brutal. I did the 1st two rounds unbroken. I also had to shoulder carry the weights about 70 yards to put them away.

Evening:
1.34 mi Dog Walk
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
3 Deadlifts @ 230 lbs
3 Deadlifts @ 265 lbs
10 Deadlifts @ 300 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up
8 Deadlifts @ 165 lbs
1 Push Up

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1.68 mi Dog Walk
20 Scap Pulls
10 Pull Ups
7 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
3 Shoulder Press @ 100 lbs
3 Shoulder Press @ 115 lbs
1 Shoulder Press @ 130 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs
10 Shoulder Press @ 70 lbs

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1.14 mi Dog walk
1.52 mi Dog Walk
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
Deadlift : 3-3-3-3-3-3-3 :

3 Deadlifts @ 220 lbs
3 Deadlifts @ 235 lbs
3 Deadlifts @ 250 lbs
3 Deadlifts @ 265 lbs
3 Deadlifts @ 280 lbs
3 Deadlifts @ 300 lbs
3 Deadlifts @ 315 lbs

Tried to be "That Guy" in the CF WOD video! :D

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WU:
1.06 mi run
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50+ SUs
DU Attempts (got 5! I used thumbs up as suggested in the WOD Prep Video!)
40 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
4 Ring Pull Ups
40 Dead Bugs
50 Burpees (Yay! Burpees!!)

WOD:
10:00 AMRAP:
15 Med Ball Cleans, 14 lbs
10 Toes-to-bars

3 rounds + 15 Med Ball Cleans = 90 reps

Evening:
1.14 mi Dog walk


I am going to make a major change in my life! I am going to retire from my current job and start a new one!! :O

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 119 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
21-15-9 reps of:
Push Jerk, 95 lbs
Chest-to-bar Pull-up

10:16

Kept scaling back on the PPs. The C2Bs were as high as I could get 'em!

Evening:
1.14 mi Dog Walk
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
5 Back Squats @ 215 lbs
3 Back Squats @ 245 lbs
17 Back Squats @ 275 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 119 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Modified Handstand Hold, 1 min
L-Sit Hold, 1 min
Run, 800 m

9 min 47 sec

My lats felt bad after the L-sits.

EVENING:
1.68 mi Dog Walk
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 160 lbs
3 Bench Press @ 180 lbs
17 Bench Press @ 200 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs

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At Base Globo:
WU:
.2222222 mi Walk
1 mi run
.2222222 mi walk
1 min on Jacobs Ladder, 123 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
5 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

Evening:
.98 mi Dog Walk
20 Scap Pulls
13 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
5 Deadlifts @ 250 lbs
3 Deadlifts @ 280 lbs
3 Deadlifts @ 315 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup
7 Deadlifts @ 165 lbs
1 Pullup

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10.27

Gymnastic Development V3
E90 x 18:00, rotate between

- 2-3 Rope Climbs
- HS Hold/HS Walk
- Muscle Up Practice (ring or bar)
@ Scaled
Score Notes: Worked on ringMU transition

WOD:
271022
EMOM x 16

Minute 1: Toes to Bar
Minute 2: Assault Bike Calories
Minute 3: BMU/RMU
Minute 4: REST
@ Scaled
Score Notes: L1+ 7-8 t3b MU work

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At Base Globo:
WU:
.2222222 mi Walk
1.27 mi run up Accelerator Runway
.2222222 mi walk
1 min on Jacobs Ladder, 121 feet
10 leg swings on each leg in both directions
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 High tap jumps
50 Push Ups
10 Pike Push Ups
27 Supported Squats
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
6 Neutral grip Pullups
50 Burpees (Yay! Burpees!!)

WOD:
Overhead Squat : 1-1-1-1-1-1-1 :

10 Overhead Squats @ 45 lbs
1 Overhead Squat @ 65 lbs
1 Overhead Squat @ 75 lbs
1 Overhead Squat @ 85 lbs
1 Overhead Squat @ 95 lbs
1 Overhead Squat @ 105 lbs
1 Overhead Squat @ 115 lbs
1 Overhead Squat @ 125 lbs
1 Overhead Squat @ 45 lbs

My mother just passed away earlier this evening. She was 95. :(

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Bill- Best to you and the Family on the Passing of Mom. Hopefully she has a good life on those 95 yrs. Nice work on OVH Squats.... a Tuff one

10.31.2022-Mon
WU:
Band Work
Bike 10 Cal

Strength:
3 x 5 Wendler Bench Press Week 1
Warm up as needed then perform...
5 @ 65%
5 @ 75%
5+ @ 85%
110 lbs @ Rx
Score Notes: 85-95-110- 10x

WOD:
Angie
For time:
100 Pull-Ups
100 Push Ups
100 Sit-Ups
100 Air Squats
L1: 50 of each
L2: 75 of each
L3: as prescribed
Did 1/2 Angie 50
14:49 @ Scaled
Score Notes: 50 jumping PU then strict the rest

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11.7.2022-Mon
Strength;
3 x 3 Wendler Back Squat Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
165 lbs @ Rx
Score Notes: 135-150-165lb-3x should have done 170lb

WOD:
Pawn
AMRAP x 10

1-2-3-4… Front Squats
10-20-30-40… Double Unders
RX - (135/95)
7 Rounds @ Scaled
Score Notes: 95lb SU

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Patrick, Thanks much! She was 95 and lived a good life. We got to have a real awesome celebration for her 95th Birthday.

Great work on your WODs!

1.03 mi Dog Walk
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat
5 Back Squats @ 190 lbs
5 Back Squats @ 220 lbs
17 Back Squats @ 250 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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Lots of Back Squats Bill!!

11.08.2022
WU:
Band work
Bike 10 Cal
3 Rounds
row 250M
.30 Plate OVH hold
10 air-squats
10 lunges

Strength:
Power Snatch + Overhead Squat + Squat Snatch
E2MOM x 20
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
85 lbs @ RX fail at 90lb

WOD:
8 Rounds for Time- did 3 man Partner
10 Power Snatch
20 Box Jump Overs
7:55 @ Scaled

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Got to get back into it, Patrick!! Nice Snatch work!!

.69 mi Dog Walk
20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
5 Bench Press @ 140 lbs
5 Bench Press @ 160 lbs
15 Bench Press @ 185 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs
10 Bench Press @ 110 lbs

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I haven't been working out, mainly because I finally retired from my previous job after 2 score and 2 years and change! I am going to start a new job, essentially doing what I did before, but getting paid more!

20 Scap Pulls
10 Pull Ups
6 Close grip Chin Ups

10 Shoulder Press @ 45 lbs
10 Shoulder Press @ 65 lbs
10 Shoulder Press @ 75 lbs
10 Shoulder Press @ 85 lbs
9 Shoulder Press @ 90 lbs

Lifted more than I did on my last attempt on 29 March 2022. I couldn't crank out that last rep!

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Nice Bill- Do I have it right, you've done 42 yrs there??

11.11.2022- Thank you to ALL That have Served!!

Strength:
Wendler Bench Press Week 2
Warm up as needed then perform…

3 @ 70%
3 @ 80%
3+ @ 90%
130 lbs @ Rx
Score Notes: 105-120-130 3-3-4x

WDO:
Run Rabbit Run
Every 4 minutes x 4 Rounds

Run 400m
Max Reps Burpees until 3:00
REST 1 MINUTE
48 reps @ Rx
Score Notes: Got worse as I went 1:30-1:40-150-2:00

11.12.2022
WOD:
Badger - HERO WOD!!!
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
3 Rounds for Time
30 Squat Cleans (95/65)
30 Pull-Ups
Run 800m
Did Partner:
22:28 @ Scaled
Score Notes: Did 1/2 Badger

11.14.2022
WU:
Band work
Bike 20Cal
Row 400M
3 Rounds
.40 sec Plate hold
5 T2B
10 Air-Squats

Strength:
3 x 3 Wendler Strict Press Week 3
Warm up as needed, then perform the following...

5 @ 75%
3 @ 85%
1+ @ 95%
80 lbs @ Rx
Score Notes: 55-80lb 65-6 75-3 80-1x

WOD:
141122
5 Rounds for Time:

40 Double Unders
20 Toes to Bar
10 Handstand Push-Ups
15:54 @ Scaled
Score Notes: 40 SU- 5T2B/10 K2E 10 20lb DB Press

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Yes, Patrick! I did 42 years and change! Now, it's on to a new adventure!

Great work on those WODs, especially on Badger!! Yay! Burpees!!

50 Burpees (Yay! Burpees!!)
20 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 205 lbs
3 Back Squats @ 235 lbs
17 Back Squats @ 265 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs
10 Back Squats @ 145 lbs

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Wow- Very Nice Bill- Folks dont stay long at company's these days. Wee are the oddity..... I just passed 40 Yrs in IT, starting as an 18yr old out of High School. 15 with Sprint and 25 with Gap Inc. 2 jobs in my

11.15.2022 Tues
WU:
Band work
2 Rounds
bike 800M
10 ring rows
10 good mornings
10 air squats

Strength:
3 x 3 Wendler Deadlift Week 3
3 Sets

5 @ 75%
3 @ 85%
1+ @ 95%
260 lbs @ Rx
Score Notes: 135-260 205-230-260lb 260 3x Long time since I hit 260lb

WOD:
151122
AMRAP x 12

10 Pull-Ups
8 Deadlifts
6 Calorie Bike
5 + 24 @ Scaled

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Thanks Patrick! There have been a lot of changes in my life recently. CrossFit has helped! Congrats on working as long as you have! Nice DL work!!

50 Burpees (Yay! Burpees!!)
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KB DLs
10 1.5 Pood KBS
10 12" Box Jumps
3 Deadlifts @ 235 lbs
3 Deadlifts @ 270 lbs
11 Deadlifts @ 300 lbs
1 pullup
8 Deadlifts @ 170 lbs
1 pullup
8 Deadlifts @ 170 lbs
1 pullup
8 Deadlifts @ 170 lbs
1 pullup
8 Deadlifts @ 170 lbs
1 pullup
8 Deadlifts @ 170 lbs
1 pullup