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Cliff - :D

JT - That sounds awesome! One more reason to hit the Arnold!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)
30 second pushup hold at the bottom with pushup. [I](This was HARD!![/I]

[B]WOD:[/B]
Deadlift:
5 @ 245#
5 @ 275#
5 @ 315#

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Jan 21, Thursday- Been working in SF again this week for a couple of days.
Cliff- Have fun on yr trip, Speedo and all!:yikes:
JT Nice work getting off the soda and getting your mind right for you up-coming competitions.

Lite mobility…….
WU:
Run 400M then 3 rounds:
10 air-squats
10 walking lunges
5 seated DB Press (25lb)

Strength
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
2 sets of
Back Squat x 8-10 reps @ 75-80%

WOD:
Conditioning
In teams of three, alternate rounds to complete as many as possible in 12 minutes of:
3 Push Press (155/105 lbs) (95)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg) (32kg)
We got 15 rounds +9

8 rounds Tabata Planks and Hand release push-ups…. mostly Planks.

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JT have fun at the Arnold!


Snatch – kg 40x2 50x2, 60x2, 55x2, 59x2, 60, 63
Push Press - kg 70x5, 81x3

One of the female members of our group is moving to Buffalo. Sad to see her go but I have lots of friends down there and she is already set up at one of my buddies gyms. I wish her all the best and look forward to seeing her again.

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Thanks guys. In a much better mental space today.

Friday January 22, 2016

A little stretching and mobility.

Greasing the groove on C&J day
5x20kg
5x40kg
5x50kg
5x60kg
2x70kg
1x80kg
1x90kg
1x100kg

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Real kick@$$ guys!!
[B]WU:[/B]
10 Burpees ( Yay! Burpees!!)

[B]WOD:[/B]
Shoulder Press:
5 @ 100#
5 @ 115#
3 @ 130#

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@JT....you are totaly right....it is all a numbers game in your head....and we are all hardest on ourselves.....all you can do is your best and if you end up with the record by doing your best so much the better.....

tonite

speed squats w/ saftey squat bar and green bands 10 x 1 otm 220 lbs

speed pulls mico bands (cause i was working with my wife and the reds would have been to big) 8 x 1 205lbs

concentric zerker squats 8-8-8 135-185-205

reverse hyper 3 x 10 45 lbs

50 45 degree hip extensions

keep up the hard work guys....

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Jan 22, Friday
Mobility work…..
Run 1 Lap (about 200M)
12 OVH with Bar (35lb today)

Snatch
3 Power Hang every 60 seconds for 10 minutes – you choose the weight. (105lb)

Conditioning
1000m Row, into:
4 RFT
20 KBS, 70/50 (24kg for me today)
60 Double Unders
Then, 1000m Row
20:55 today.

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Saturday January 23, 2016

Drove over to CrossFit Tiffin
Did some coaching
stretched, mobilized
Deadlifts
5x135#
3x225#
3x315#
1x365#
1x415#
1x465#

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Jan 23, Saturday
WU
Run a lap then 1Min on 30 Sec Rest
Dyno-glide
Sit-ups
Wall hand-stand hold
Rope-whips
Sand ball smash to the ground
Burppes

C&J
95 3x
105 3x
115 2x
120 2x
125 1x
130 1x

WOD- 3 Man Partner WOD
35 Min AMRAP
50 wall balls
75 Burppe over "planked" partner
100 wall-balls

Good group today there was 18 of in the gym, which is small.

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Nice pulls JT!

Yesterday;
15 minutes AMRAP (318)
10 Bag over shoulder
50 single unders
5 burpees

Using an old 50lbs heavy bag, got 5 full rounds + 3 with the bag.