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Yesterday:

DL-lbs* 135x3 225x3 275x3 315x3 340x3 375 405
F. Squat - lbs 135 155 170 185 205 225 250
Jerk - lbs 135 155 170 185 195 205 210!

* used straps because the bars at the college gym have crappy knurling from all the dumb *** kids doing shrugs off the rails.

I am really angry at myself :ranting2: I continue to write myself good workouts...then ignore them. Leading myself to situations where I aggravate problems I am having. Sure the 210lbs jerk PR was awesome, and it was good to pull 400+ again, but now my groin is all f'd up... again.

I have decided to try this online program for a bit, maybe I can stick with that.

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Cliff - You make me laugh!

JT - Hope you feel better.

Good stuff guys!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Squats
10 Pushups
5 Pull up holds with segmented negatives
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
Chest to wall handstand hold

[B]WOD:[/B]
3RFT:
50 Cal Row
450 SUs
50 Walking Lunges

26:33

[I]The SUs were tough! I used an old school gold's gym leather rope. I NEED to get another speed rope![/I]

[B]Evening WOD:[/B]
1 mi dog walk

Back squats:
5 @ 120#
5 @ 150#
5 @ 180#

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thanks bill.....

hope you feel better soon JT....there is a nasy bug going around here with a close buddy out of work for a week and not in the gym for 3 -4 weeks.... hope i can avoid that one....

tonite day 1,200 at the box :pepper::pepper:

russian kb swings 10-10-10-10-10 20-24-32-32-32kg

ultra wide dead lift 1 rm 405 lbs....got 415 about 2/3's of the way up

zerker squat 8-8-8 bar in elbows 95-135-155

goblet squats 20-20-20 16-20-24 kg kb

reverse hyper 3 x 10 20lbs

grd sit up with 2 17 lb chains 3 x 12

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O.Squat - kg: 30, 40, 45x3, 50, 55

5 RFT (5:24)
3 x F.Squat @ 50kg
8 x Box Jump @ 18"

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Jan 11th
Nice Work Guys. JT-Rest and get better, Andrew- Listen to your body, I've been having problems with my shoulders for a good 15 months. One then the other. I've slooowwed down on the Shoulder lifts and as I feel better, go slooowww for a while. Wow Cliff Day 1200 at your Box!! Cool!! How long have you been doing X-Fit?

WU
Run 400M 3 rounds
10 PVC Pass-thrus
10 PVC OHS
20 Sit-ups

WOD
Strength- Warm up to a heavy Sq Clean, then
3×1 at 90% worked up to 145lb.
2×2 at 80-85%, does not need to be Touch and go 115lb.
10:49 for me.


Scale
15-12-9
Pull Ups
Sq Clean 95lb
Run 2 Laps or 400m after each round

Did 1min Plank.

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@Andrew, plan the work, work the plan, don't deviate. We're over 50, we've all learned this lesson (yet sometimes we need to learn it again and again and again...)

Tuesday January 12, 2016

Was feeling a little better today.
Drove over to CTown in the freezing wind and snow.
Rowed easy 1k to warmup
Did 500m 4 times with 3 minutes rest in between each interval.
2:20.3, 2:12.7, 2:11.3, 1:52.3 (that last one was all out)

Rested half an hour, did some coaching and mentoring, then...

Strict Presses
3x45#
3x65#
3x85#
3x105#
3x125#
3x145# (last one was a struggle)
1x155#
1x166# (PR)(video is on FB)
1x170# (PR)

Did some more coaching, then drove home in the bitter cold feeling a warm glow.

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Congrats Cliff! Awesome way to celebrate!

I just remembered that I've had my 6th anniversary doing CrossFit last week!

You guys just keep on being kick@$$!

[I]WU:[/I]
400 m run
100+SUs
10 Leg Swings on each leg in each direction
10 Air Squats
10 Frog Holds
5 Pull up holds with segmented negatives
25 Dead Bugs
10 Burpees! (Yay! Burpees!!)
10 Upper back neck stretches

[B]WOD:[/B]
Ring pushups ladder
Body weight front squat ladder @ 225#

17 minutes + 17 reps ring pushups
3 minutes + 3 225# Front Squats

[I]Three more minutes on the ring pushups than about a year ago! About the same on the front squats.[/I]

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@Patrick 1201 days as of yesterday at crossfit squamish

one legged good mornings, one leg airplane twists, banded squats

12 min amrap in pairs....one working one resting....with another old guy

250 m row

5 20 lb wall ball

40' lunge w/20 lb wall ball

40' sprint back with said wall ball

we got 6 3/4 rounds done

100 windshield wipers

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Wednesday January 13, 2016

Drove down to Akron to work with Rubber City Weightlifting Coach Dan Bell.
Stretching, mobility

Clean and Jerk technique work up to 90kg.
Was really feeling the effects of yesterday's rowing and strict presses

Back Squats
3x20kg
3x60kg
3x90kg
3x120kg
3x135kg (3 rep PR)

Waited a while until the room stopped spinning.
Drove back to Cleveland.

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Congrats on the Back Squat PR JT!!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in each direction
10 Air Squats
10 Frog Holds
10 Downward Dog pushups
6 Pullup holds with segmented negatives
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
Kickup attempts

[B]WOD:[/B]
15 min AMRAP:
9 DLs, 135#
12 HRPUs
15 Box Jumps, 24"

5 Rounds and 1DL

[I]This was the most reps I have EVER done on this type of WOD! I stepped down on the box jumps, which slows them, but saves my Achilles tendon! Two PRs in as many days, awesome![/I]:pepper: