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yesterday......staycation day...... spent most of the afternoon walking around parts of vancouver we had not been to for years....a great spring day...

today

speed bench 3 x 9 105 lbs red bands

4 x 15 12 kg rope push down

4 x 15 ring row

4 boards of death 20-20-20-20 135-145-155-165

seated wide grip row 8-8-8-8-8 90-95-105-110-115

200 flat bench red bad extensions

1 hour dog walk

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Good Work Guys. Took a week off then had a long weekend in San Diego, crazy work week as I returned.

2/21/2017 Tuesday
WOD-
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees


- Gymnastics Conditioning
6x12 Kipping HSPU
scale as needed- I did DB Press

2/22/2017 Wednesday YOGA NIte

2/23/2017 Thursday
Skill Practice Watched 17.1 workout then Did some DU practice, some DB Snatch practice

Conditioning
15 Min Amrap
10 Burpees
Handstand Walk Across Gym/ Bear Crawl back and forth
20 Ball over shoulder
Sled Push Down and back
30 Sit Ups
400m Row

2/24/2017 Friday
Did Open 17.1 scaled, scaled meaning I did 55yr. old scaled at 20lb instead of 53yr. old 35lb. Thought better to "save" my shoulders then get hurt on the first 2017 Open WOD!! I did not score it of course.

10 Dumbbell Snatches (20#)
15 Burpee Box Step-Ups (20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes

19:58 I actuly finished it:pepper: Let me tell you, its been a while since a WOD kicked my tail like that one did!!

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Few xtra days off due to winterholiday - family time :)

Yesterday 26 Feb
Foam roll and strech

Today 27 Feb

Lying leg raise -> KB SquatHighPull

Lying leg raise:
15,15,15,15,15,15,15reps
Kb SquatHighPull:
15reps with:
8kg,16kg (one pood)24,24,24,24,24kg (1,5 pood)

Burpees:
5,5,5,5,5reps
Pullups (underhand grip)
5reps, 5/8kg (0,5pood) hanging from waist

I have been following the open, very interesting...
Interesting to follow the leaderboard, the top names seems to do the wod at last time...those who have the honor to do the wod when announced, have no time to do any tactics, just push on. Another people can see what kind of times people do and try to make some kind of a plan for doing it...let's see who from the top males are on the list first, alongside Vellner and Frikowski... Sam Briggs proves to be a hell of a lady when nobody seems (at least so far) to beat her time...let's see how the Icelandics do?
I understanded that 2009 champ,Finlands Mikko Salo did it, but haven't seen on the leaderboard yet (35-39yrs group)..

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Awesome work guys!! Patrick, that's why I LOVE being in the old old Masters! Great job, ya beat me! Scaled it like a boss!

Jan, Salo is such a firebreather!! He inspired me when I first started CrossFit. He made it look so easy!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got none:shrug:)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups

[B]WOD:[/B]
17.1
For Time:
10 20# DB Snatches
15 Burpee over the 20" box
20 20# DB Snatches
15 Burpee over the 20" box
30 20# DB Snatches
15 Burpee over the 20" box
40 20# DB Snatches
15 Burpee over the 20" box
50 20# DB Snatches
15 Burpee over the 20" box

Did 'em all, but when I checked my watch, the 20 minutes had expired!! :yikes: I didn't hear it go off due to the noise in the gym! :ranting2: Oh well...:shrug:

Yay! Burpees!!

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squats:
5 @ 195#
5 @ 230#
25 @ 260#
5x10 @ 150#

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2/27/2017 Monday
WU: Run 400m then 3 Rounds
5 Pull-ups
10 push-ups
15 air-squats

Snatch
60%/2 2@55
65%/2 2@65

Back Squats
5@95lb
5@115

Conditioning3RFT:
15 OHS (95/65#)
12 C2B
Directly into:5RFT:
50 Double Unders /100 SU
8 Ring Dips

16Min time-cap Finished 7 rounds

Midline
3 Rounds, NOT for time:
1:00 DB Hold (90/50#) 1Min hold w/90lb ball :ranting2:
:20 L-Sit

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nice work as usual guys.....like I would expect anything less....:D

last night

4 mat defict sumo dead lift 1 rm 375lbs

3 rounds

30 sec belt squat step up
30 sec kb dead lifts
30 sec belt squat step up
30 sec kb dead lifts

keeping kb in hands throughout the entire 2 minutes 20 kgkb.......this one sucked by the end of the last round...70lbs on the belt squat thingy

100 20 kg kb goblet squat

100 large green band high bar good mornings.

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Patrick, How's your back? Mine is feeling the effects of 17.1!!! Awesome work guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (didn't get any)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4RFT:
12 DB bench presses, 25#
12 DB push presses, 25#
12 DB lunges, 25#

4:52

Then,
10 min AMRAP:
12 2 Pood KBS
24 AbMat Sit-ups

6 rounds + 2 KBS

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
Bench press:
5 @ 105#
5 @ 120#
22 @ 135#
5x10 @ 80#

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I "frozened" my gymcard for two months, took a two months offer to another gym. At the end of next week there is opening a new functional gym, about 1,5km (ca 1mile) from us. It used to be a ladys only gym, but they enlarged it to a functional gym with "monkey bars" ropeclimbing etc so lets see how it is going to be...so training at home for a week or slightly more...

Today Mar-1:

Db Hammer Curl -> Lying SitUps
Hammers:
20reps:
6kg,12,12,12kg (27lbs)
SitUps:
20,20,20,20reps

Then a very very, scaled 17.1:
With my 12 kg dumbell (27lbs) and not box jump but, step over a
26cm (10") high box:
18min28sec
Actually i have never before done so much burpees in one workout than with this :), maybe i call it a PR :)

Have you Bill seen on youtube Salo's SISU documentry or his KingKong workout?

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good luck jan with the new gym.....good on you for "enjoying" the burpies

there were a few people at our gym still feeling 17.1 bill if it is any consolation :rofl:

yesterday

2000 m. row

800 m 45lb rhino walk....past beer store....nope did not stop...werid :D

100 large green band high bar good mornings

today

registered my wife and i in our gyms powerlifting comp at the end of april....i had to guess at her weight to register her.....i told her i registered her in the 120 catagory....she said she was about 145 lbs and i said no the 120 kg catagory,,,, :rofl: she took it well though....

1 rm football bar m. grip 230lbs

wide mega bow bench 10-10-10-10-10 145-155-165-175-185

overhead rope extension 10-10-10-10-10 12-15-17-19-19 kg

bent over row 10-10-10-10 85-95-115-125

lying side raises 4 x 20 5lb

30 minute dog walk in the rain

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Ya Bill, My lower back was sore, didn't help the next day I got a shovle out and dug a trench in front of my road to keep the water/mud off the roadway.

Jan- Bill LOVE's Burpee's too!!!! For me, Burpee's are mind over matter, just keep pugging away. Burpee box Jump overs... not those are special!!:run:

19in of Rain in Jan.
18in+ in Feb. we are finally getting rain this Winter in California!!! They say the Snow Pack is 180% above normal......