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last nite....hottest day of the year so far here 29 celcius (but low humidity :D )

amrap 12 minutes

10 cal row
10 32k.g. k.b. goblet squat
25 meters out and back 108lbs per side farmers carry (boy did those handles get hot sitting in the sun)

5 full rounds

4 x 20 ext rotration single red band

4 x 15 med grip mega row 22kg

100 single red band pull aparts

keep up the great work guys

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@Cliff, are those American KG or Imperial KG?

July 8, 2014

got my new oly shoes, the heels are really high.

did mobility work

snatch practice to 165# (got 155, missed at 165)
really wasn't feeling it today on the snatch

front squats to 260 (a new PR)

need to get the front squat to 300+ if I ever want to C&J 300...

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Nice work guys!

[B]At the Base Globo:[/B]
.5 mi run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 sit ups

[B]WOD:[/B]
2012 Regionals Event 4 (Scaled)
25 90# Back Squats
20 Pull Ups
15 90# Shoulder to overheads
25 70# Front Squats
20 Pull Ups
15 70# Shoulder to overheads
25 40# OHS
20 Pull Ups
15 40# Shoulder to overheads

16:17

[I]I could FEEL my knee on this one. Of course, having a scrape courtesy of my pit-lab mix didn't help. Also, my shoulder was talking bad stuff to me as well. I figure since Froning did this is ~15+ min, getting this done in 16:17 , I scaled this about right![/I]

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JT.....most definatly imperial KG. :D made me think about that for a second though. i know canada is a bit weird with its only partial change over to metric. i think i was in grade 8 when the change over took place and remember the confusion.

i work in the construction industry and we still sell 4 x 8 sheets of drywall, 8', 9'.... stud, screws by the lb ect so yup it is a bit weird i agree

last nite

1RM mega bow bar 352lbs

3 x 12 stiff leg DL 225lbs

3 x 8 dimmel DL 15lbs

4 rounds

20 windshield wipers
50 standing abs w/large green band

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Wednesday July 9, 2014

"Rest" Day
(excrutiating back pain followed by even more excrutiating visit to ChiroQuack, but my back is back in alignment, will rest tomorrow and try some light swimming on Friday. I slipped in the shower Tuesday after lifting).

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last nite.....in blocks of 10 minutes.....

clock starts at 25min.
10 rounds for time of:
5 MAG Grip Supine Rows (M) 95lb
5 Russian KB Swings 24 kg

4:55

clock starts at 35min.
5 rounds for time of:
30 Banded Good Mornings big green band
20 Toe Touches

7:19


clock starts at 45min.
2 rounds for time of:
25 Lateral Wallball (20)
25 Box Jumps (20)

5:04

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Thursday July 10, 2014

Complete rest.

Alternated a half hour at my desk with ten minutes lying down stretching.
My back is getting better, but needs a few more days off...

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Friday July 11, 2014

Another complete rest day for my healing but still cramping back.

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Saturday July 12, 2014

a.m., 1 hour of stretching and mobility

p.m., another hour of stretching and mobility

back is coming around, but still far from 100%

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Sunday July 13, 2014

1 hour of mobility trying to get my back into place. Ouch.

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Nice WODs Cliff & JT!! Hope your back feels better!! Have you tried alternating heat & cold? It helped me the last time I had a back injury.

[B]9 July:
WU:[/B]
500m row
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Sit Ups
10 45# Presses

[B]WOD:[/B]
“LUMBERJACK 20″ (Scaled)

For Time:
20 Deadlift (#225)
400m Run
20 Kettlebell Swings (2Pood)
400m Run
20 Overhead Squats (#95)
400m Run
20 Burpees
400m Run
20 Chest to Bar Pullups
400m Run
20 Box Jumps
400m Run
20 Dumbell Squat Clean (#45 each)
400m Run

44:35

[B]14 JulY:
WU:[/B]
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]

Open Workout 11.2

AMRAP 15min

9 Deadlift (#155/100)
12 Pushup
15 Boxjump (24′/20) (Did 20" Step Ups)

6 Rounds + 9 DLS +12 Push Ups + 9 Box JUmps

[I]My knee was bothering me & Step Ups seemed the way to go. Nicked my scab during the DLs and started bleeding again, but not bad! Nothing like warfarin!:shrug: I got more reps in than the last time I attempted this! Good WOD![/I]

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Great work guys! Back from 3 day bicycle ride in the high country.

Saturday 7/12 Breckenridge to Vail Village. 38 miles; 2200' climbing; max elevation 10,633'
Sunday 7/13. Vail Village to Frisco. 27 miles; 3500' climbing (16 miles); max elevation 10,663'
Monday 7/14. Dillon Lake Loop. 20 miles; 1250' climbing; max elevation 9576'

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busy weekend....got to the gym friday and saturday a.m. then a rousing tourney of dogeball at the gym....25 players.....some great fun.....lots of yard work for the rest of the weekend

last nite

1 rm mega bow bar squat w/2 sets 5/8" chain 267 lbs

snatch grip deads from a deep squat position 6-6-6 135-185-225

dimle deads 3 x 8 225lbs

5 rounds
20 hip extension
20 ghd sit ups

whooooo hoooo looks like we are headed to another record high tempeture here today :pepper:

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Tuesday July 15, 2014

Back is feeling better each day, but still not 100%

Mobility, stretching, PVC movements.

Walked 1 mile. (right butt, leg, and foot fell asleep, so I stopped walking...)

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Nice work guys!

JT- Glad you are feeling better!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air Squats
10 Push ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Bell:
3 RFT:
21 135# DLs
15 Pull Ups
9 135# Front Squats (Cleaned from the floor)

14:08

[I]A massive suckfest!![/I]

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Nice work guys!

JT- Glad you are feeling better!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air Squats
10 Push ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Bell:
3 RFT:
21 135# DLs
15 Pull Ups
9 135# Front Squats (Cleaned from the floor)

14:08

[I]A massive suckfest!! Going from FSs to DLs was tough!! ANd the pull ups didn;t help either! I did all the FS straight through because, I didn't want to do more than one clean! All in all, it wasn;t a bad WOD[/I]

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modified helen

3 rounds

30 cal row
21 24 kg kb
12 90lb middle mag grip row

9:22

RM x 3 1/2 ghd sit hold 10/10/10

3 x 12 rear delt 8 lb dbell

keep up the great work guys.....jt get well

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Once again skipped a lot of logging of WOD's.

Since last time I did Mt. Whitney up and down in a day and on 7/4 Crossfit Total 255 + 125 + 285 = 665.

[B][U]7/14 WOD[/U][/B]
Hell Week
"Grace"
5:55. New PR!

[B][U]7/15 WOD[/U][/B]
Hell Week Day 2
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
21:30. Also a PR!

Claw

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Awesome Hell Week, Claw!!

Way to go Cliff!!

[B]A the base Globo:
WU:[/B]
500m row
100+ SUs
10 Leg swings, each leg, both directions
10 Air Squats
10 Push Ups
10 Hollow Rocks
10 Sit ups
10 Burpees (Yay! Burpees!!)
10 45# Presses

[B]WOD:[/B]
30 min AMRAP:
10 135# Cleans
20 Pull Ups
400m run

3 rounds & 2 Cleans

[I]Couldn't believe how SLOW I was on the runs! The first set of Cleans, I did in subsets of 2. I wasn't able to keep that up. And my lower right back, sight of a back injury in 1990, was hurting me! :eek:[/I]

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last nite

1 RM football bar middle grip 212 lbs

6 RM dbells 65lbs

4 x 20 single red band ext rotations

4 x 50 large green standing abs

100/side obliqes 16 kg kb

shook hands with a buddy of mine for a fishing trip in early september for a week going up through the georgia strait. neither one of us have fished in the last 20 or more years so our goal is one fish for the trip :rofl:

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7/16 WOD
Hell Week Day 3
"Nancy"
15:03.

Another PR. Working out in the evening when I am far more warm and loosened up really makes a huge difference.

Claw

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7/17 WOD
Hell Week Day 4
"Amanda Miller"
5 RFT
100 double unders,
20 burpees,
3:00 rest.

27:13.
Splits deteriorated from about 2:50 to a couple at 3:00 to about 3:10 to about 3:20. Never done this one before.

Video of Hell Weekers doing Amanda. (I am at far left in red print shorts.) (WFS) [url]https://www.youtube.com/watch?feature=player_embedded&v=6dIJVSVCTfI[/url]

Claw

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@Claw, Hell Week sure sounds like, well, hell...

Wednesday
Walking and stretching, back feeling better, still not 100%

Thursday
Walking and stretching, back felt 100% injury-free, which is different than feeling 100%. Swam 7 minutes continuously (how did I ever swim 2.4 miles for Ironman?)

Friday
Walking and stretching, back felt nearly 100%. Did some air squats and planks.

Saturday
Walking and stretching, air squats and planks, PVC oly movements.
Wow it's amazing how much mobility you lose after 10 days!

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Sunday July 20, 2014

Held a goblet squat for 5:42, it was painful.
Did mobility work.

Made it to the pier and back better than yesterday.

Spent an hour in the ocean.

A good day.

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friday

Harvester of Sorrow
for time:
1000m Row
21-15-9
KB SDHP (32)
Lateral Wallball
1000m Row

13:55


Hollow Rock: 3min. accumulated time


1/2 GHD Oblique Twists: 3x20/s (medball)

prep food for 100 person bbq tomorrow nite

saturday

for time:
10 Cal. Row
400m Prowler Push *uprights
50 Toe Touches
400m Prowler Push *uprights
10 Cal. Row

in the rain....hungover.....forgot to start the stop watch


3 rounds of:
12 Single Arm DB Rows
20 Single Arm DB Shrugs...20 lbs

cooked 30 lbs of fish, 20 lbs of shrimp, 20 lbs of beef...fed 100 happy people :pepper:

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Monday July 21, 2014

Held an air squat (no weight) for over two minutes. Ouch.

Did mobility work.

Did 20 PVC snatches, 20 PVC C&J.

30 PVC OHS.

EMOM, 7 minutes, 3 burpees. This was hard, but not so hard I felt like puking. Will try 4 burpees next time.

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Tuesday July 22, 2014

A fun birthday spent at the beach house with the kids.

Hit a three kid PR!

[url]http://youtu.be/-SXw1LTJPh4[/url]

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3 rounds for time of:
time cap: 15min.
50 Squats
7 Bench Press (135)
10 Deadlifts (225)

7:57

Decline DB Sit-ups: 3x8/s 20lb dbell

Standing Abs: 3x60 large green band

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Thursday July 24, 2014

Hip and shoulder mobility

held a squat for 3:00

20 walking lunges on each side

15 pvc snatches

15 pvc c&j

10 PVC ohs

EMOM for 7 minutes
4 burpees (this was MUCH harder than 3 burpees EMOM, but doable, need to get to 5 then 6 then 7 then ...)

Doing PVC Oly practice in the sand is cool. A CrossFitter was jogging by and stopped and said "Nice form". That was cool.

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Mostly during Endurance (running) WODs now.

[U]7/22 WOD[/U]
AMRAP about 35
5 stadiums
1 lap @ 75%
50 squats
1 lap @ 75%

2 rounds + all but last lap.

[U]7/24 WOD[/U]
2 runs up Heartbreak Hill (short) at 80%
2 runs up Heartbreak Hill (long) at race pace (about 10:30 mile)

Claw

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Friday July 25, 2014

Pier and back in 22:17, fastest time this year, but a long way from a PR.

Am interested in taking a shot at a few of the Master's Games WODS, especially the DL ladder, might have had a chance to win that puppy....

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Saturday July 26, 2014

Rest Day


Sunday July 27, 2014

Tweaked my lower back in the exact same spot simply standing up.
Back to square one.
D*mn.

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Been away from the WODs with family stuff! (I did try to teach my Daughter-in-law how to clean. In the rain!!)

[B]WU:[/B]
400m run
100+ SUs
10 leg swings (each leg, both directions)
10 Push ups
5 sec Fingertip plank hold
10 Pull Ups
10 AbMat Sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]

Muscle clean 1-1-1-1-1 reps
65#, 95#, 115#, 135#, 135#
Power clean 3-3-3-3-3 reps
75#, 95#, 115#, 135#, 155# (1)
Squat Clean 5-5-5-5-5 reps
75#, 95#, 115#, 135#, 135#
[I]
I hadn’t done Muscle Cleans & felt my last pulls had the “jump” (at least on one side.
The Power cleans were tough, especially the 155#. I missed one by getting my thumb wrapped around the bar too tight. The screw up psyched me out. :mad:
The good thing about my squat cleans was that my knee didn’t hurt. But, they WERE tiring!![/I]

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gym was closed friday and saturday due to coaches going to the games....took that as a sign to take a couple of days off

sunday.....went on a 2 hour mountian bike ride with some good friends....need to do more of this.....

last nite at the gym

fight go bad

laterial wall ball
sdhp w/20kg kb
20" box jump
30lb dbell bench
airdyne
rest

368 reps.....92 better than when we did it in late febuary :pepper::pepper: not sure why but i will take it

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Cliff - Nice job on FGB!!

[B]WU:[/B]
500m row
100+ SUs
10 leg swings (Each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
3 Candlesticks
10 AbMat situps
10 45# Presses

[B]WOD:[/B]
Nancy
5RFT:
400m run
15 OHS @ 95#

24:07

[I]The runs after the 1st round were tough. I was able to get the OHS done straight through in the 1st, fourth, and last rounds. This was the SLOWEST time on the board. Yet, I clipped 5:13 off my last Rx attempt in April 2014!!!:pepper::pepper:

Guess this CrossFit stuff works!! :D[/I]

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@Bill, that's a HUGE improvement, congratulations.

July 28-29-30

Stretching, walking, more stretching, trying to get upright.

The back is starting to recover, the light at the end of the tunnel is not a train.

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Hello everyone. Glad to see you are all still kicking butt. Life in the country, work and vacations have gotten in the way of posting and formal workouts.

7/28
WU: Row 1km; walking lunges X 20yds; air squats X10; KB press 25, 35 X10; pull-ups bw, +15, +21 X10
Workout: Deadlifts 95, 115, 135 X10

7/29
Brush cutting and searching for myrtle spurge on our property. Myrtle spurge is apparently a class 1 noxious weed in CO. We got a nasty letter from the county telling us that it had been observed on the property and that we had ten days to respond with our plan for eradication. :censored:

7/30
WU: Row 1km; walking lunges BW, +15, +21 X20 yds; KB press 25, 35, 45 X10/side; pull-ups BW, +15, +21 X8
Workout: 35# KB swings X 50

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thanks bill....i was surprised myself :D

j.t. i always love seeing the light at the end of the tunnel and knowing it is not a train.

missed tuesday due to dealing with a very sick dog at the vets.

yesterday....apparently stress (sick dog, work and other life issues) does wonderful things for a 10,000m row time

knocked 2:08 off my last time

41:35 last nite

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@cliff, 386 extra reps is FANTASTIC!!!

Thursday July 31, 2014

Back felt a little better today.

Walked 1 mile.

Stretched.

Did 10 PVC snatches and 7 PVC C&J.

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Friday August 1, 2014

Is it really August already?

Back continues to improve, did some walking and some body weight movements. Lots of stretching, a few strict pullups and a few T2B.

Did some coaching.

Might try to lift something light tomorrow.