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last nite

5 rm bench press 185lbs

then 5 x 10 ring rows
and 5 x 12 135lb bent barbell row

today 5 hours of being a spartan

a buddy and i got these "cool" spartan costumes and 6' long poles with big foam pads on each end. we were told "just don't hit above the shoulders or below the knee's"

it was a super hard day. i am sore pretty much all over as there were 1300 people to take on. by and large everybody was pretty good but as usuall there is always the .5% that take it to far and tackled us or took cheap shots.

oh well i made $150 for 5 hours and got in a great workout to boot:kicking0:

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Cliff You always got something cool going on

Ran trails at Indiana Dunes State Park 5.8 miles little over a hours run

m/57/180

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JB - Agreed!! Cliff does the COOLEST STUFF!:cool:

Nice work guys! (Awesome Cindy Jack!! AND what an improvement!!)

[B]19 Sept: (on the road @ [URL="http://crossfitunbound.com/wordpress/?p=2960"]CrossFit Unbound[/URL] up (or down in Cliff's case) in Oak Harbor)

WU:[/B]
400m run
Samson Stretches
then 30 sec with 10 rest
Strict Pull Ups
Kipping Pull ups
Dips
GHD sit ups
Push ups
DU/SU

[B]WOD:[/B]
1X8 Bench press @ 135#
1X7 Bench press @ 170#
3X7 Bench press @ 190# [I]Did 2 rounds, 3rd round, I could only do 5![/I]

Then:
3RFT:
25 Hollow Rocks
3 Forward Rolls
25 Burpees (Yay! Burpees!!) 46 count for the Burpee (Yay! Burpees!!) Challenge!

10:01
[I]Had forgotten how hard Hollow Rocks were! My head was spinning after the forward rolls. I don't recommend Burpees (Yay! Burpees!) after them! :D [URL="http://crossfitunbound.com/wordpress/"]CrossFit Unbound[/URL] is a GREAT Box! If you ever find yourself out in Oak Harbor, WA, tell Jessica I gave a great recommendation![/I]

[B]20 Sept:[/B]
47 Burpees for the CrossFit WP Burpee (Yay! Burpees!!) Challenge!

[B]21 Sept:[/B]
48 Burpees for the CrossFit WP Burpee (Yay! Burpees!!) Challenge!

[B]22 Sept:[/B]
Fight Gone Bad

3 rounds of 1 min each:
20# Wall Balls
75# SDHP
20" Box Jumps
75# Push Press
Row for Calories
1 min rest

202
[I]FGB was the 1st WOD I ever did. I did it scaled & got 200. This time, I went out too fast on the Wall Balls (26!) which killed me for the rest of the WOD! Box Jumps were my goat this time, though I managed to get at least 10 for each exercise other than the last box jumps! Still I felt good since this was Rx![/I]
1 Burpee for the CrossFit WP Burpee (Yay! Burpees!!) Challenge! [I]Got a bunch to make up tomorrow!![/I]

[B]23 Sept:[/B]
59 Burpees for the CrossFit WP Burpee (Yay! Burpees!!) Challenge! [I]Finishing the make up tomorrow!![/I]

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Sunday 9-23-2012

Mobility work and stretching.

ten rounds of:
10KBS, 45#, 3GHD

then, practiced dubs
Had a new PR of 27 (might have been 28) unbroken.
While doing the dubs, someone turned off the oxygen and made the world spin faster. It was an uncomfortable experience....


Went climbing in the afternoon.
Did 5 easy routes.

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Today:

30 Pull ups
21 Thrusters @ 95#
50 DUs
21 Hang Cleans @ 95#
50 DUs
21 OHS @ 95# (Scaled to Bar)
50 DUs
30 Pull ups

17:53

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Bill, nice job on FGB!

9/24 WOD
Competition Team training (strength focus)

Deadlift 5x3
225-275-305*-275-295(f, 1 only)

Box Squat 5x5
185-225-225-245

Weighted pullup 7x1
40-53-58-53-53-53

Double body weight deadlift! :kicking0::pepper: 3-repped 305 at body weight of 149.4. Everything else felt good and strong too. Maybe could have done 255 on box squats. Needed about another inch to clear my chin over bar on weighted pull ups. Otherwise, having trouble with getting the whole WOD in within the hour. I cut a few reps out and completely ignored the weighted GHD/kettlebell crosschop couplet.

Claw

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Sunday 9/23
Hike Mt Royal, Frisco, CO. No stats; forgot to capture them from GPS before we drove away.
Monday - Unplanned rest day due to life getting in the way.

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nice work guys!!!!

i am sure my lifestyle is in large part due to where i live. this town is the self proclaimed "outdoor recreation capital of canada" and "mountain bike capital of canada" so you have to be active and fit to be involved in this community.

just found out last week that 42% of the residents have kids under 12 and 43% mountain bike at least once a week. for all its faults i don't think i could live anywhere else.

tonite

5RM front squat 295

6x 1 purple bands 70% dead lift (295)

feeling quite spanked still from saturday's spartan experience.

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[QUOTE=Cliff Miller;1096412]

i am sure my lifestyle is in large part due to where i live. this town is the self proclaimed "outdoor recreation capital of canada" and "mountain bike capital of canada" so you have to be active and fit to be involved in this community.

just found out last week that 42% of the residents have kids under 12 and 43% mountain bike at least once a week. for all its faults i don't think i could live anywhere else.

[/QUOTE]

Cliff - sounds wonderful and similar to Colorado Springs as far as the active lifestyle. Sounds like a great destination for a m/c trip and an active vacation!

Claw - Nice job on the strength workout!

Bill H - Nice FGB. I always have a lot of trouble capturing the scores due to severe oxygen debt. Do you have a good way of doing it that doesn't slow you down too much?

9/25
Warmup: Row; upper body mobility; shoulder press 50, 65, 75X5
Lift: Shoulder press 95X5, 110X3, 120X7
Assist: Ring dips 10, 109, 6, 4; pull-ups 13, 10, 10
WOD: Power cleans 5-5-5-5-5
65, 75, 85, 95, 105
Cashout: Wobble board 3:00

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Hoog I like the Avatar
15 burpees YAY
2x10 Hook Grip DL P/C H/C all @ 75#

WOD 2 rounds
5 Power Cleans @ 165
5 Bar facing Burpees YAY
rest 1:00
10 WB 20# @ 10'
10 KB s A 55#
rest
ride Air Dyne few min

WOD 2 4 rounds
12 O/H lunge @ 45#
10 BJ @ 25"
8 PU
run 100m
13:00 and change

m/57/180