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Hey William... Looks like you've been puttin in overtime! Great work

Finally an easy day for me:

FRIDAY– JULY 19, 2013

WOD
Tabata Each... One min rest between

Farmers Walk 80 lb KB each hand

V-Ups

Burpees

MB Twists 20 lbs

Post WOD.
800 meter run, 50 GHDs

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Saturday 7/13/13 to Friday 7/19/13
Wendler 5/3/1
Month 5/Week 4 (deload week)

Deload happened right during my vacation which was good from a workout/access standpoint, but BAD from a diet standpoint!

Got three rounds of uphill sprints in, at home the morning I left and today after I got back and once on the road, up a bluff overlooking Lake Michigan.

Got some deads in at the Y up there in Wisconsin, did my bench press on a hotel exercise room machine (UGH—again, it was deload week).

[B]Month 6 starts tomorrow![/B]

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07.20.13
Wendler 5/3/1
Month 6/Week 1
Shoulder Press Day

WARMUP
Front and behind neck presses w/Oly Bar
Rollovers

SHOULDER PRESS
5x95
5x105
8x115

ACCESSORY
Overhead Walks
(2x70 yds/26 lb. k-bell ea. hand)
Bicycles
@the Dam/Stairs
1x120 (walk)
1x120 (jog)
1x120 (ME)

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great work as usual everybody!!!

friday

10 20kg russian kb swings
500 m row
20 20kg russian kb swings
1000 m row

7:35

t bar row 3 x 12 at 45 lbs

lots of carrying, lifting, moving of stuff getting ready for another bike race feeding frenzy

saturday

teams of 5 wod. (i got stuck with the womens team :D because i would not have fit in on the mens firebreather team) 1000m prowler push carring a 45 lb plate when not pushing the prowler. when pushing the prowler the plate was on it.

16:39

100 double banded good mornings

3 x 20 20lb med ball sit up

roman bench 3 x 20 25 lb dbell

then off to the mountain bike races....made 2 15 lb meat balls stuffed with yams and blue cheese and onto the smoker along with 15 heads of cabbage.

certainly know when you had a fun weekend when you look forward to going to work knowing you won't have to work as hard as you did on the weekend:kicking0:

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Wow Cliff.... Those meatballs sound over the top!!!

MONDAY– JULY 22, 2013

Strength

Clean & Jerk- 12 Minutes to Find a 2 Rep Max @ 205

WOD


RX CH

5 RFT: 19:32

Front Squats x 8 @ 135/95

Burpee Pull Ups x 16 (Men- high bars / Women low bars)



:ranting2: this one about killed me!!! I was baked from trying to get heavy on the twofer C+J in twelve min, I ran out off time ( got in about 9 sets, I should have went heavier earlier)

.... Then the second I got my bar stripped to 135 the WOD started.... Burpee pull-ups stink on ice, I was able to do all 16 the first set then 8/8, 8/4/4...2/2/2/2/2/2/2/2!!! I'm still bushed...

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Monday July 22, 2012
(My 52nd birthday)

Made it to the pier and back in 19:51.

Compare to:
2010 1st try: 26:17
2010 PR: 18:58
2011 1st try: 23:07
2011 PR: 17:46
2012 1st try: 20:55
2012 PR: 16:15
2013 1st try: 30+

Then went surfing for an hour on a sublime incoming tide with an offshore breeze. It doesn't get much better.

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07.21.13
Wendler 5/3/1
Month 6/Week 1
Dead Lift Day


WARMUP
Incline Situps
K-Bell Swings

DL
5x225
5x255
8x285

ACCESSORY
Back Extensions
Horizontal Rows
Incline Situps

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7/20 workout
Pier to Peak training run from Mission to "No Shooting" sign on Gibralter Road,

4.7 miles in about 55 minutes. Ran with J.j., Laurel, Dave, and Quigley. Props to Kristiana for helping with the car shuttle. That was unpleasant but doable. Pier to Peak will be 2.8 times as unpleasant but still doable. Not sure I need to know anything else.

Garmin report (WFS): [url]http://connect.garmin.com/activity/346634584[/url]


7/21 workout
A1. Weighted dips, weighted pull ups, 5 sets of 3
45(f,2)/25(f, 2)-40/20-40/20-45/25-45/25(f,2)

B. Tabata hollow hold
C. Tabata squats = 14

Everything just a little harder after Russ and Laura's awesome party Saturday night.

Claw

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yup michael the meat balls were the talk of the party....they are pretty amazing to see on the table and then when they are broken into and the center starts to ozzzze out.

tonite at the gym

6 x 100 forward and backward sled pull 45lb plate (sore knee from work incident)

for time

30 25 lb 1/2 ghd sit up
30 25 lb hip extension

2:04

t bar row 8-8-8

45-70-90lbs

3 x 50 single red band pull aparts

3 x max time hollow rock hold

:32 :41 :59

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Great work everyone! It is nice to be back...

Back recovery went slower than expected. Tried to resume normal activities too soon and paid for it with a relapse. Will start back in the gym tomorrow and see how it goes. Spent the last three days on our annual bike ride with friends. Loads of fun and the back held up for the duration of the ride.

7/20 Breckenridge to Vail Pass - 20.8 miles, 1860' of climbing, max grade of 14%, max elevation of 10,612', average pace 7.7 mph
7/21 Vail to No Name Rest Area (Glenwood Canyon) - 59.4 miles, 1327' of climbing (and 3718 ' of downhill), max slope (uphill) of 7%, max elevation 8204' (at the start) down to 5762', average pace 19 mph (with a steady headwind the whole way)
Aspen to Maroon Bells and back - 18.3 miles, 1781' of climbing, max slope of 10%, max elevation of 9695', average pace uphill 7.4 mph (average pace downhill 23.2)