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using the farmers bars 1 RM deadlift on a 4" platform (i mistakenly grabbed the farmers bars with the oversized handles and had everything set up before i noticed this mistake so i just kept going)

310 lbs

-2" saftey bar box squat 2 x 20 110lbs they were horrible by the last couple of each set

double russian kb swing

8-12-12 kgs

banded good mornings 100 unbroken (started with heavy green band and quickly realized i needed to drop down to lite green band)

flat plank hold on a bench with band (in seconds) 9-8-14

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Thursday September 12, 2013

I'd been having trouble breathing on monday/tuesday/wednesday, but assumed it was due to over-eating associated with 9/11 PTSD and to getting over-heated and dehydrated Monday and then again tuesday.

So, after yesterday's "rest day" (more overheating), I decided that today's WOD should be:

3 minute AMRAP burpees
1 minute rest
3 minute AMRAP thrusters (95#)
1 minute rest
3 minute AMRAP T2B
1 minute rest
3 minute AMRAP walking lunges holding 20# in each hand.

This was a :censored:bad idea.
After getting 25, 16, 28, 33 I experienced the rare double-ended:Flush000: pukie.:icon_spee
Life is really annoying sometimes.

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Last WO in Toronto before I head home

Friday 9/13

AMRAP 15 min. 9 rounds +10 slams

50 yd plate push ( 45# metal oly plate)
10 tire slams. 22# sledge

Once again.... I go into this going " ok. Piece of cake!"

Not!!!!

The plate push maybe the singular hardest exercise I have ever done!!!! I really though I might puke I was working so hard... My legs were gone after 7 rounds, it was by sheer will alone I finished....

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Friday September 13, 2013

Oly lifting class with USAW coach.
Worked on footwork and opening the hip with the knee bent.
Didn't go very heavy (only 100kg C&J) b/c I have the strongman cert with Rob Orlando tomorrow.

Flipping tires, lifting Atlas stones, lifting beer kegs, carrying the farmer handles, and carrying the yoke, ought to be a painful/fun day!

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Saturday September 14, 2013

Strongman Cert with Rob Orlando
[url]http://jtkalnaynovels.wordpress.com/2013/09/14/dear-crossfit-strongman-cert-demonstrates-definition-of-crossfit/[/url]

I am WORKED.

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JT are having way to much fun :D

friday

5 rounds

8 105lb zerker squats
8 ring rows

then immediatly into

4 rounds 150 m. row
30 second rest

7:45

put 2 brisket onto bbq and drank way to many beers with friends

saturday (hurtin for certain)

3 rounds (fight gone bad style)

front lunge/back lunge/squat
14 lb wall ball
20" box step up
situp
rest

262 reps

got home put brisket in oven, put 2 pork butt on smoker, did house/yard work getting ready for party.....

sunday

whoo hooo rest day and football

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Monday

Olympic

High Hang Clean- 5 x 3 @ 155

WOD
4 Rounds For Time: 9:27

Shoulder to OH x 10 @ 135
Pull Ups x 15
100 Meter Sprint

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@Claw, yes life is fun some times, then you realize you live in Cleveland where the Cleveland Browns play football, then life ain't so good...

Monday September 16, 2013
Still worked from Strongman Cert.

Walked 10 minutes at 2.5mph at 1.5% incline to warmup.
Did 50 single unders to warm up.

Then:
5 rounds, not for time (are you kidding? for time? After strongman? NFW)
50 double unders
5 pullups
3 dips

Cooled down with 2 minute goblet squat and 10x135# back squats.

Lots of travel tue/wed/th/fri/sat/sun (including Power Lifting Cert in Ann Arbor).

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JT- I'd make a crack, but then I'm a Jets fan...:rolleyes:

[B]WU:[/B]
400m run
15 HR Push ups
15 AbMat sit ups
10 Back extensionx
Samson Stretch
10 PVC pass throughs
10 Push Ups

[B]WOD:[/B]
HBBS: 1X6@65%, 1X6@75%, 2X6@80%
185#, 225#, 240#

[I]Worked on my form for these, especially after the FB HHBS discussions with Deb Weber yesterday![/I]

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last nite

4 rounds for time

10 24" box jump
5 under bar burupie for lack of better description (set up bar in rack about 16" off of floor. roll under it, stand/jump up, step over it and repeat)
250 m. row

7:45

2 x 20 rear delt 5 lbs

3 x 1 minute plank hold on elbows

150 banded good mornings green band