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4/16
WU:
Row 1km; t-spine and shoulder mobility; walking lunges X2X20 yds
Workout:
Split squats 20, 25, 30 X10/ side
KB C&P 25# X3X(1-5) 45 reps/ side
Swings 35# X4:00 107 reps
Cashout:
Row 500m

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last nite


EMTOM for 8 min.:
20m O/B Prowler Push nice little warm up in the steady spring drizzel

AMRAP in 15 minutes of:
500m Row
15 Toe Touches
15 Box Jump Overs
15 Goblet Squats 24 kg kb

3 full rounds 1 row, 5 box jump overs

then 150 unbroken large green band standing abs

weighed myself as well down to a svelt 231 lbs which is around 6 lbs in 3 weeks. feeling much more "perky" than when i started the food group just under 3 weeks ago.

we have been weighing out proteins for the entire time on food group so far and tomorrow (i believe....meeting tonite to go forward) we will begin to start weighing our carbs and fats.

it is a chunk of work to get orgainzed but my wife and i do it as an "our time" thing after dinner to build the snacks and lunch for the next day so that we can eat breaky and just grab and go for the others.

i am at 4 blocks 5 times a day so it is a ton of good food all day long :pepper: cause boy i sure love to eat :D

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Nice work guys! Congrats on the weight loss Cliff! Sounds like a LOT of planning.

[B]WU:[/B]
500m row
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
15 Push Ups
10 Pull Ups
15 Push Ups
10 45# Presses
Burgener Warm Up
45#, 95# OHS X3 with a hold at the bottom.

[B]WOD:[/B]
For time
10 squat snatch (#95/45)
Run 400m
10 squat clean (#135/85)
Run 400m
10 Squat Clean (#135/85)
Run 400m
10 Squat Snatch (#95/45)
Run 400m

Scaled to Power Squats and Power Cleans

26:27

[I]My knee was talking BAD to me, so I went with Power Squats & Cleans. I did the 1st half in 14+min. Then, I tried to do subsets of 2 for the lifts which cut my remaining time.[/I]

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4/18 WOD
A1. Bench Press, 20X1, 3-4 reps, 4 sets, rest 1:00
A2. Pendlay Row, 20X1, 3-4 reps, 4 sets, rest 1:00
135/135; 145/145; 155/135; 155/135
Form not great on 145 Pendlay Row so went down to 135.

+
AMRAP 7:00
3 OHS 95/65#
3 T2B
6 OHS
6 T2B
9/9, 12/12, etc...
74; that is, 14 OHS in round of 15. OHS felt really good and I hit toes on every single rep.

Woke up at 5:20 a.m. the last few mornings and just couldn't motivate for a WOD. I think I am dealing with bad adrenal fatigue from all the stress of everything, so a few days off was not a bad idea.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/13925847984/[/url]

Claw

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Friday April 18, 2014

Back safe and sound.
Hiked 52 miles, climbed more than 20,000 feet.
Descended more than 23,000 feet.
Did a high altitude burpee challenge at 15, 200'.
[url]https://www.youtube.com/watch?v=8wmMvzYHcmw[/url]

Here's the profiles for some of the hikes. Be sure to click on the "climbs" tab...
[url]http://www.mapmyrun.com/view_workout?w=534225938[/url]
[url]http://www.mapmyrun.com/view_workout?w=532230678[/url]
[url]http://www.mapmyrun.com/view_workout?w=537261768[/url]

Got in some impromptu L-sit weighted dips at Machu Picchu.

Happy to be back in the US of A.

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Saturday April 19, 2014

First full day back in the US of A.

Welcome Home Sampler

10 pass throughs
10 foam rolls on the back
10 foam rolls on the thighs
10 leg swings each side
10 goblet squats with 20#
10 kbs with 20#
10 jumping pullups
10 box overs (20")
10 OHS with training bar (11#)
10 wbs 20#
10 trips across the balance beam
10 trips through the agility ladder
10 burpees
10 deadlifts with 135#

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JT - Welcome home! Machu Picchu is one of the hikes I'd love to do; just don't know how I'd make it work with the sleep apnea. Not a lot of electric power at that altitude for the CPAP.

4/18 Bicycle road ride
20 miles; 1236' of climbing; 1:25
First road ride of the season because the snow just keeps coming. Was great to be out without cold weather gear!

4/19
WU:
Row 1km; halos 25, 35# X20; t-spine and shoulder mobility
Workout:
KB C&P 35# X5X(1-5) 75 reps/ side
KB swings 35#X5:00 115 reps
Cash out:
KB press 45# X2X5 10 reps/ side

Not a lot of "gas in the tank" when it came time for the swings today. Don't know if it was yesterday's bike ride or the 5 ladders of C&P but needed a good talk with myself at the 2:00 mark to keep going. Was very happy to average 23 swings/ minute when all was said and done.

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Easter Sunday, April 20, 2014

Two laps around the farm (only recorded one of them)
[url]http://www.mapmyrun.com/workout/542629144[/url]

Re-introduction to CrossFit Sampler
10 jumping pullups
two minute goblet squat
10 deadlifts at 135#
ten pass throughs
ten times back and forth on the balance beam
ten double unders (which required about 45 single unders)
ten toe tap and side to side shimmy footwork slides
ten wall balls (6# to 9' target)
ten ring dips (with black band)
ten push presses with 35#
ten push ups on my knees
ten burpees

Training for Peru was all about walking uphill and doing box ups.
It got me in shape for Peru and got me over the 15,200 pass, but it is a completely different motor than required for CrossFit, or for anything "high intensity". Training for Oly lifting got me ridiculously fast and strong for a single lift, but doing ten of anything is a challenge. Have decided that competing in Oly lifting is not the right path for me b/c it produces a fitness and a body that I don't want. I want a 185# lean yoga climber runner biker swimmer play kickball with the kids body that is functional.

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Happy Easter Everyone, a very special holiday for Christians all around the world!
Welcome back JT. Those hikes look amazing!

Update: My mother and Law passed away peacefully in the Hospice House last Saturday, a difficult time for family left behind, however we know she is in a better place.

I was able to travel up to Bellingham and use our MH as a much needed place of refuge while we took our turn providing 24hr care for her until she needed more medical attention than any of us could supply.

I was generously offered the opportunity to workout daily at JOGO CF and did my best to stay focused on the MASTERS QUALIFIER coming up?
We returned home just in time Thursday for the 4 WOD announcement and so far I have completed 3 of Four.
EVENT#1 I was so far able to Clean 180# (25# PR) will possibly give one more attempt tomorrow?
EVENT#2. And a Three didn't go so well but I did complete them with a 11:51 and 28:22 respectively. I had previously never been able to snatch multiple reps of 95# or do 45 HSPU'S, so while certainly not in games contention, I felt a certain level of personal accomplishment.
I will do EVENT#4 tomorrow and start training for NEXT YEARS OPEN! (After the Mrs. And I take a week off somewhere where the sun is shining everyday!

a THANK YOU :thanx:for the encouraging words and prayers and be Blessed as you celebrate in your own way EASTER.

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tim....thoughts are with you....tough one to deal with.....

JT....welcome home...what a great trip you must have had.....it is certainly on my bucket list

friday nite at the box


Specialty Bar Back Squat: 1RM....333lb mega bow bar

once you get your weight established for
the Ultras rest no more than 1min. between
sets until you get to Hip Bridge

Stiff Leg Ultra Wide Sumo Deads: 3x8 .... 185 lbs....this certainly made me notice my hammies
*Ultra wide is feet as close to plates as poss.

Snatch Grip Dimels: 3x10 185lbs

2 KB Russian Swings: 3x20 12 kg kbs

Band Hip Bridge: 100 single red band

Band Sit-ups: 3x20 (heavy as you can use) black band....did not really like the last set.


saturday a.m.

Reverse Hyper: 4x20 180 lbs

Yoke Walk: 4x100m (real heavy, wear belt)
*out on road

250lbs yolk and plates combined

1/2 GHD Sit-up hold: 3xtime (banded) :16, :21, :32

then spent the rest of the weekend installing drywall, finishing it and starting to paint the kitchen....looking forward to the gym today rather than more painting.....:rofl:


*do these on the floor, feet hooked