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@JT - Today's was worse. LOL

12/28 Incline treadmill. 25:00 @ 5 kph and 14.6% average grade. 5:00 cool down

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Yesterday:
54 minute hike/run down to the river up to the Comcast tower, then down the other side.

Today:
Snatch- kg: 40, 50, 55, 60, 62.5, 65:kicking0:
C/J - kg: 65,70,75,80,85, 90 ( crossfit OK, USAW not OK)
C/P - kg: 60, 62.5, 65 67.5
Squat - kg: 70, 90, 100, 110, 120, 130, 140, 145

@JT Rege said to tell you hi.

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hope everybody is surviving the holidays. my wife and I can hardly wait for jan 4th to get back to some sort of normal :D

sunday morning .... 5,000 m. row.....800 m. 120 lb sand bag carry....no putting it down

last nite

1 rm max back squat green band 325lbs (10 lb p.r.)

5 @ 225 with bands still on

5@ 240 with bands on

6 mat sumo d.l. 6-6-6 135-225-295 that bar sure has a long ways to go up standing on 6 mats

ghd hip extension 3 x 15

reverse hyper 90 lbs 3 x 20

hollow rock 6 x 15

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@Alden, 14.6% is brutal. But effective!
@Andrew, CF okay, USAW not okay, love it...

Monday December 28, 2015

Drove down to Akron to work with coach Dan Bell at Rubber City Weightlifting.

Stretching & Mobility

C&J Practice
empty bar drills
2x40kg
2x50kg
2x60kg
2x70kg
1x80kg
1x90kg
1x100kg
1x108kg (miss)
1x108kg (hit!) (post injury PR)

Back Squats
3x20kg
3x40kg
3x70kg
3x90kg
3x110kg
3x120kg
3x130kg

Was really moving well yesterday. Probably could have gone higher in both movements, but both were post injury PRs so that's when I stop.

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Tuesday December 29, 2015

Walked over to CTown as briskly as possible. Ran out of gas with about 100m to go.

Rowed 1k in 5:38.
Rested 3 minutes.
Rowed 1k in 4:13. That's really cooking for me.

Stretched.
Mobilized.
Wobbled home on legs of jello.

The 4:13 got me thinking, so I looked up the world record for 1k for my age/weight.
It's 2:54. That's inconceivable!

500m is 1:18. That's really moving. Might have to try for the 500m record after lifting is over. I'll have all this muscle left over and will be trying to lose 50 pounds, so maybe rowing will be just the ticket!

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@JT - Nice work on the row. You were smokin!

12/29
WU: Treadmill 8:00
Shoulder rehab protocol
Workout:
(L) KB OH press 20, 25, 35 X12/ (R) DB OH press 4X3X20
(L) Pull-downs 70, 80, 90 X12/ (R) 10X3X20
Static split squats 20, 30, 40 X15
(L) DB bench press 30, 35, 40 X12/ (R) 4X3X20
(L) DB rows 40, 45, 50 X12/ (R) 10X3X20
Dead lifts 30, 40, 50 X15

Phone kept ringing and they were calls I could not ignore so gave up on trying to do it for time.

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Wednesday December 30 2015

Walked around at a leisurely pace.
Did some forwards, backwards, shuffling, and karaoke.
Tomorrow is scheduled to be a rough one, snatches and deadlifts...

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Real good stuff!!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Bench Press:
3 @ 165#
3 @ 190#
5 @ 210#

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Dec. 30
Spent a good 15Min on mobility, then…..
1. Clean and Jerk
Build to a heavy 3-position Clean + Split Jerk

Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground
Did 1 set of 95lb. and 3 sets of 105lb. The shoulders seemed good.:)



2. Conditioning
With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

I sub'd the C2B (chest to bar pull-ups) for double amount of sit-ups. Saving the shoulders. Nice to work-out with my X-Fit buddies after a 10 day layoff.

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Patrick- I need to do more mobility work like you did! Nice conditioning WOD!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)
10 Leg Swings on each leg in both directions!

[B]WOD:[/B]

10, 9, 8,..., 2,1
Hand Release Push Ups
2 for 1 Air Squats

About 15 min.

Deadlift:
3 @ 250#
3 @ 285#
4 @ 325#