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be careful JT !!!!!!

last nite

20 minute workout

on the even 5 ring rows 10 sit ups
on the odd 10 24 k.g. kb swing

plan for tonites total of bench press, dead lift and back squat (plus everybody else gets to do cleans but due to should issues i am left out)

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Yes, I can't be warned enough to be careful. Today while rowing I focused on maintaining perfect form.


December 31, 2013 (New Year's Eve)

1/2 hour of stretching

5,000m row in 25:29.

By the end of 2014 I want to have this under 20 minutes!

Happy New Years everyone.

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Belated Merry Christmas and Happy New Year Everyone!!

Alden & JT - Hope you guys feel better. Back pain it awful!!

[B]30 Dec:[/B]
10 min AMRAP:
4 Power Cleans @ 135#
72 Single Unders

5 rounds and 4 Power Cleans

[B]Cash out:[/B]
3X5 135# Bench Press

[B]31 Dec:
WU:[/B]
500m row
.1111111mi. walk
100+ SUs
10 leg swings, each leg, both directions
10 Air squats
10 Push Ups
10 Walking lunges
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 sit ups
10 27# Presses
10 DUs

[B]WOD:[/B]
21 95# Thrusters
800m run
15 95# Thrusters
400m run
9 95# Thrusters
200m run

17:21

[I]I tried 135# but my shoulder bothered me. The 1st set got done in 3 subsets of 7 reps. Running was tough. My knees were sore afterward!

I hope everyone has a great new year![/I]

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Wednesday January 1, 2014

A frosty morning in the Shed 'o Pain.

Ten TGUs on each side with a frozen 15# KB.

100 step up and overs (step down to other side rather than stepping back) to a 20" box wearing 25# of weights.

ten strict ring pullups in the false grip

twenty green band ring dips

(oh yeah, guess who made a 'get a strict muscle up' new years res...)

dislocates and toe taps and splits

50 presses of frozen 10# dumbells in each hand.

Overall, a good safe start to the new year with a good sweat and movements that need lots of work.

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learned a good lesson last nite about paying attention to numbers

back squat 372
bench 220
dead lift 405

total 997lbs

and i know i left at least 3 lbs on the table somewhere over those 3 lifts:mad:

have a safe and happy 2014 all

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[U]Approx. 12/24[/U]
Goofed around at Bacara with high rep, low weight thrusters and squats.


[U]12/28[/U]
A. Backsquat
3-3-3-3-3-3
135-185-205-215-225-235
Really happy to hit 3 @ 235.

B. "DG"
AMRAP 10
8 toes to bar
8 dumbbell thrusters (35)
12 dumbbell walking lunges (35)
4 rounds plus 8 T2B plus 6 thrusters.

After first round had to break T2B to 4's, then eventually 2's; thrusters to 4's; and lunges to 6's. This was a grind.


[U]1/1/14[/U]
AMRAP random body weight movements during each commercial break with Gary and Claire's kids. Kept it up for maybe 5 commercial breaks. Did sit ups, push ups, plank holds, standing lunges, pigeon pose.


[U]1/2/14[/U]
5,000 M row.
21:57.

I am so ready to get back to CPC and start the Whole Life Challenge!

Claw

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Happy 2014!!

[B]1 Jan:
[/B]
50 Air Squats
30 Burpees (Yay! Burpees!!)

[B]2 Jan:
WU:[/B]
.333333333+ mi. run
.111111111 mi. walk
100+SUs
10 Leg Swings, Both legs both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 reverse walking Lunges
10 Burpees (Yay! Burpees!!)
10 DUs (interspersed with 2-3 SUs!)

[B]WOD:[/B]
Strength:
1 RM Clean & Jerk
135#(1), 155#(1), 175# (0), 165# (1), 170# (1) [I]PR!!!:pepper:[/I]

20 Back Extensions
20 TTB
20 Hip Extensions
20 GHD Sit Ups

4:34

[I]1st PR of 2014!! 165# was SO easy, 175# was still tough! Yet 170 was easy also! In the 2011 open, I could NOT do 165#, which was SO frustrating. This felt good today!![/I]

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1/3 WOD
A. Backsquat, 30X1, 4-5 reps, 5 sets, rest 3:00
135-155-185-205-225
ALJ on last two reps at 225; otherwise these felt good.

+
AMRAP 5:00
10 Bar Over Burpees
10 Push Press (moderate load)
3 rounds + 7 burpees. Used 95# for push press.

rest 3:00

AMRAP 5:00
10 Bar Over Burpees
10 Pullups
3 rounds + 8 burpees

rest 3:00

3rds F.T.
10 T2B
200m Run
4:07

Link to whiteboard: [url]http://www.flickr.com/photos/93561498@N00/11738490785/[/url]

Claw

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Friday January 3, 2014

Walked two miles on the treadmill at speeds ranging from 2.5mph to 2.0mph varying inversely with incline of 0.0% to 15%.

Then, did ten burpees.
The ten burpees were harder than the two miles, just sayin'......

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Saturday January 4, 2014

Day 1 of Oly Lifting Cert

It's amazing how heavy a piece of PVC gets on about the 350th rep...

Excellent instruction, 100% time on topic, skilled coaches who know how to coach, lots of motivated athletes, excellent facility. Hard to imagine a better day.