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Nice Work Gents!!
5.06.2019 Monday-
WU- Row 400m
Sets of
High Knees
butt-kickers
hi- skips
side-steps

Back Squat Waves
Set #1 - 4 Reps
Set #2 - 2 Reps
Set #3 - 4 Reps
Set #4 - 2 Reps
Set #5 - 4 Reps
Set #6 - 2 Reps
115lb on 4 set, up to 165lb

Barbell Reverse Lunges
2 Sets of 14

WOD:
“Grace”
For Time
30 Clean & Jerk (135/95#)“Grace”
scaled with 95lb. 5:24 beat my last attempt by 3 seconds........
A kid in the gym did 135lb in 2:12 . :kicking0:

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Great Grace time Patrick!

Yesterday
Recovery Day!
Agile 8

Shoulder Health Routine
90/90 External Rotation x 10
Banded Reverse Flye x 10
Bent over Pulldowns x 10
Bear Hugs x10
3 rounds

VooDoo Floss on Elbows

Rice Bucket Routine

Cartwheels and a little slacklining.

Today (5/7/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Calories of Echo Bike
Minute 2 – 15 kettlebell Swings 53#
Minute 3 – 8 Neutral Grip Inverted Rows
Minute 4 – Alternating Reverse Lunges with Sandbag 50# x 12 reps
Minute 5 – 15 Push-Ups

Banded Hip Stretch
Deep Squat Hold
90/90 Hip Stretch

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Great WODs guys! Congrats on the Grace PR Patrick!!

[B]At Base Globo:[/B]
.2222222 mi walk
Accelerator runway run, 1.36 mi
.2222222 mi walk
1 min on JacobsLadder, 111 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (1,2, 3, 3 with 30 sec between sets)
10 24" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls10 20" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls

Dumbbell Farmers Carry, 50 lbs DBs, 129 m

[I]This was a redo of Sunday's WOD. I did 56# DBs 241 m. But that was downhill! They started out fine, but my forearms started burning and my grip failed.[/I]

[B]Evening:[/B]
1.39 mi dogwalk!

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Five sets of:
Single-leg Deadlift w/kettlebell x 5 reps each leg 35, 35, 35, 44, 44#
45 seconds rest
Single-arm KB Floor Press x 5 reps each arm 53, 53, 53, 62, 62#
45 seconds rest
Ab Wheel Roll Outs x 6 reps
45 seconds rest

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:57

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Yesterday
Bouldered at Rock Mill with Jeff and Beth. I had fun. We hit our favorite Mexican Restaurant afterwards.

Today (5/12/19)
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2 TGUs each arm w/ 35, 44, 53, 62, 70#

Every 2 minutes
15 Kettlebell Swings 53#
5 Goblet Squats 53#
1 Strict Ring Muscle Up
10 rounds

Simple, but not easy.

Banded Hip Stretch
Deep Squat Hold

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Nice stuff Tim!!

[B]WU:[/B]
1 mi Run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
2 rounds:
10 Band pass throughs followed by
Cindy Rounds
10 18" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 18" Box Jumps
10 TRX face pulls

[B]WOD:[/B]
CrossFit Total:
1 Back Squat, 345 lbs
1 Shoulder Press, 135 lbs
1 Deadlift, 335 lbs

[I]This was no difference than the last time I tried the Total. The squats weren't my best and I had trouble with 135#, I failed my first attempt. But I was able to do the second. Oh well...[/I]

[B]Evening:[/B]
1.46 mi dog walk

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7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
Three sets of:
Hexbar Deadlift x 8 reps 185#
Rest 60 seconds
Neutal grip Inverted Rows x 8 reps
Rest 60 seconds
Push-Ups x Max Reps without slowing down. 28, 21, 21 reps
Rest 60 seconds

B.
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

A few stretches and cartwheels.

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Nice DL & Tabata work Tim!!

[B]At base Globo:
WU:[/B]
.11111111 mi walk
Accelerator Runway run, 1.36 mi
1 min on JacobsLadder, 115 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Scap Pulls
10 Pull Ups (5, 5 subsets)
10 20" Alternating Leg Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face pulls

[B]WOD:[/B]
4 rounds of:
10 One Arm Dumbbell Squat Snatches, 25 lbs
8 Single Arm Dumbbell Rows, 25 lbs
6 Single Arm Dumbbell Push Press, 25 lbs
4 Dumbbell Turkish Get-ups, 25 lbs

10:30

[I]25# was the heaviest weight that didn't hurt my shoulder. But, I felt it doing the Snatches. The TGUs were the bottleneck in this one. They are still harder than the have a right to be.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

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Bill-You can't rush a good Turkish Get Up. Shoulder medicine.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Alternating Reverse Lunges x 10 reps 50# sandbag
45 seconds rest
Sloper Campus Lap x 2 laps
45 seconds rest
Dumbbell Bench Press x 8 reps 40# DBs
45 seconds rest
5 rounds

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Finally broke 5 minutes. Very painful (in a good way).

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

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Been Out... Went to Iowa to see my son graduate college, then drove him back home to California with the Mrs.
5.16.2019
WU: 2 rounds
50 SU / 25 DU
10 T2B
250M Row
400M Bike

Emom for 4 rounds
Min 1 Handstand /walk practice
Min 2 Battle Rope 30-40 sec
Min 3 "L sit:" Practice
Min 4 Double Under / Triple Under Practice
Min 5 Gymnastic kip
Not Scored

WOD:
3 rounds
row 400m for time
Rest as needed, post your slowest time
1:29.2, 1:29.9, 1:38.3

3 rounds
Max Calorie Assault Bike in 30 seconds
Rest as needed, post lowest round
Calories
12.9, 12.2, 12 Cal

Legs were toast after the Row,,,,,,,