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[B]11 Dec[/B]

Max Height Box Jump [I]Did 24".[/I]

Power Snatch + Squat Snatch x 5 @ 75% 1RM Squat Snatch

[I]Tried 95#, but could only do Power Snatches (Poorly!!). I was able to do 65#.[/I]

[B]12 Dec:[/B]

Nasty Girls
3 rounds of:
50 Air Squats
7 Muscle Ups [I](I subbed 21 Pull Ups & 21 box dips! Such is life at the base globo...:shrug:)[/I]
10 Hang Power Cleans (135, 95#) [I](Did 135# Power cleans.)[/I]

24:29

[I]It's been a while since I've done this many cleans. I was only able to do one at a time. The pull ups hurt my grip on the bar for the cleans. Still, I couldn't believe it took me this long to do the WOD![/I]

[B]13 Dec:[/B]
21-15-9
Toes to Bar
Box Jump (24/20)
Deadlift(225/155)

Did it Rx
18:12

[I]This was a tough one. Tried to do the DLs in subsets of 3, which seemed to work.[/I]

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Finally made it back to Tribal Crossfit today. Just wonderful seeing so many workout buddies.

Warm up, dynamic stretching.

Strength.

5X5 Deadlift
225.............335.

WOD

10 minute AMRAP
5 DL @ 225
5 hspu.
6r+ 5 DL.

6R + 5 DL. I am really out of shape. This was very similar to coming back after the heart attack in 2011. Oh well, I'm back.:kicking0::kicking0::kicking0::kicking0::kicking0::pepper::kicking0:

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Got behind in my blogging again.

12/10 WOD
“Diane”
21-15-9
Handstand Pushups
Deadlifts 225/155

8:25 @ 195# and with ALJ HSPU’s.

Today was an epiphany caused by a confluence of events.

The article by Rip, the subject of the CPC blog post for today, was one I had noticed last week and really spoke to me. I am the advanced Crossfitter for whom progress comes very slowly.

Next, the WOD had not yet posted, so today was one of the rare days where I walked into the gym not knowing what the WOD would be.

Finally, as I was at home getting ready to come in, I ran across a Breaking Muscle article on scaling Diane. ([url]http://breakingmuscle.com/crossfit/how-[/url] ... e-the-wods) In essence, the article points out that Diane should be about 70% of my one rep max, meaning if I did not have a 325 pound deadift, which I do not have, I should not be doing Diane as Rx’d.

Then, of course, I walk in and the WOD is Diane, the very one I had just realized I should be scaling.

One of my big issues is ego: I want to do all the WODs as Rx’d, even though the intellectual part of me knows that it’s not necessarily ideal. Diane is a classic example. It is a sprint, but the last time I did it as Rx’d, it took over 13 minutes, definitely not a sprint for me.

I think the epiphany is that I really could be training a little smarter, which means sometimes (*gasp*) scaling the WODs to get the desired effect. In other words, scale so that a sprint WOD really is a sprint WOD for me.

With this in mind, I did Diane at 195 pounds. It still was over eight minutes, so it was still not a true sprint, and I still struggle with the handstand push-ups, but this day was a real eye opener to me that I may actually end up with better results if I, as they say, check my ego at the door, and not blindly do a WOD as Rx’d simply so I can tell myself I did it as Rx’d. Instead, think about what the purpose is: Grind something out for 20 minutes, put in intervals of truly high effort then rest, or go pedal-to-the-metal for 6 to 8 minutes. All these time domains have their purposes, so accept and embrace them.


12/12 WOD
A. 15:00 to find 1RM Clean & Jerk
165.

+
AMRAP 4:00
9 T2B
9 Thrusters 95/65
rest 4:00
AMRAP 3:00
6 T2B
6 Thrusters 95/65
rest 3:00
AMRAP 2:00
3 T2B
3 Thrusters 95/65

3 rounds first two AMRAPs, 3.5 on last. I really need to figure out to kip by T2B’s and get rid of the swing I do in between each one.


12/13 WOD
A. Sumo Deadlift, 31X1, 5-7 reps, 5 sets, rest 2-3min
135-185-205-225-225

B. EMOTM, 8:00
odd – 10-15 Russian KBS
even – 150m Row

Rest 2
C. EMOTM, 8:00
odd – 10-15 Wall Balls
even – 30sec DU’s

Used 2 pood on Kb swings.
This was a LOT of work, much harder than in appeared. Several sets of 30 sec doubleunders went straight through, counted 53 reps on one of them. DU’s really going well lately.


12/14 Saturday WOD
Run 1 mile

AMRAP 10
5 pull ups
10 weighted step ups (25# dumbbells)
8.5 or 9.5 rounds, lost count.

Rest 5
AMRAP 10
10 push ups
20 medball V-twists
10 Kb goblet squats (1.5 pood)
Lost count.


12/18 WOD
A1. Barbell Press, 21X1, 4-5 reps, 5 sets, rest 1:00
A2. Weighted Chinups, 21X1, 4-5 reps, 5 sets, rest 1:00
75/5 chains; 95/12 kg. kettlebell; 105/5 chains; 115(f3)/2 chains; 105/2 chains
Decreased weight on chinups when I had difficulty getting chin over bar on all 5 reps.

+
EMOTM, 18:00, cycling through:
1- 15 Pushups
2- 5-7 Deadlifts (50-60% 1RM)
3- 30 Double Unders
Used 185# for deadlifts.

Claw

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Wednesday December 18, 2013

@Claw, nice work figuring out the appropriate scaling to get the benefit intended from the different time domains. Once you understand what each WOD is trying to work, your definition of Rx will never be the same again.

I actually attempted to "exercise" today, 18 days after tearing my oblique and straining my serratus.

Walked 1 mile with an elevation gain of 50 feet in 29 minutes.
Held a 15# weight in a goblet squat for two minutes.
Did five very slow strict pullup like movements where I went into a squat and "pulled up" while keeping my feet on the ground.
Did five 10# bench presses.
Did five gto with 5# in each hand (very slowly).

Only had one twitch in the left serratus during walking, which was cured by slowly down my walk, and no clinches in the obliques. No twitches, twinges, or clinches during the very slow very light movements.

Overall, a very promising day.

One step at a time...

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Claw, great thoughts on scaling

JT, Glad to see you're getting better!! I'm hoping for the best!!

[B]17 Dec:[/B]
[B]WU:[/B]
.33333333 mi run
100 SUs
10 Legs swings, both legs, both directions
10 Air Squats
10 Push Ups
10 Sit Ups
10 27# Presses
10 DUs (a DU with 2-3 SUs in between, a PR! :pepper:)
5 24"+ Box Jumps

[B]WOD:[/B]
30 Thrusters (115, 80#)
30 Pull-ups
30 Power Cleans (115, 80#)
30 Burpees (Yay! Burpees!!)
30 Jerks (115, 80#)
30 Box Jumps (24", 20″)

Did 80#
21:52

[I]The weighted movements were MUCH easier than the others. Trying to keep consistant helped!![/I]

[B]18 DEC:[/B]
[B]WU:[/B]
400m treadmill run
~100 SUs
10 Legs swings, both legs, both directions
10 Air Squats
10 Push Ups

[B]WOD:[/B]
10 Min AMRAP
90 SUs
15 Burpees (Yay! Burpees!!)

3 rounds + 3 SUs

[I]I had hoped to try DUs, but I couldn't get them in the hotel "Fitness Center". Fortunately, there wasn't anyone else around, so I didn't "scare the straights"![/I]

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great work as usual everybody

jt....baby steps....glad you are on the mend

last nite first nite back at the gym since last friday...got knocked on my a@@ by a cold

floor press 1 rm 185lbs

2 x 30 dbell bench press 20 lbs

red band pull downs 100

rear delt 8-8-8 15 lbs

3 x 50 red band crazy man....pretty fun one....tie red band to squat rack and pull back from several different directions

x mas shopping at mall with a buddy....total elasped time from hitting the door till leaving same door.....38 minutes......totaly finished that and looking forward to december 26th :D

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12/19 WOD
A. Power Snatch, 15:00 to find 1RM (bad form does not count)
125 (with a little press out at the top)

+
AMRAP 8:00 at 80-85% effort
200m Run
10 Burpees
5 rounds even.

rest 4:00

AMRAP 8:00 at 80-85%
10 Box Jumps, step down (24"/20")
5 Dumbbell Squat Clean Thrusters (35/20#)
6 rounds even, used 1 pood kettlebells.

Claw

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Thursday December 19th, 2013

Walked at least a mile through two different airports carrying a small bag.

Saturday December 21st, 2013

Walked at least two miles through three different airports carrying a small bag. Now back in Ohio for the holidays. Ready to try some very very very easy movements.

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Sunday December 22, 2013

Walked 1 mile with my trekking poles in balmy 57F on 12/22.

Held front plank, left side plank, right side plank.

Held goblet squat.

Did 20 GTO very slowly with PVC (this was hard)

Worked with girls basketball.

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Great work as usual, guys.

JT - Glad you are on the mend.

Claw - Enjoyed your thoughts on scaling. Wish I had figured out some of those concepts before the injuries. :censored:

I got the desired second opinion on my back and my workout program. Now I am looking for a third since the PT said about the same thing as the doc. :rofl: Scaling my lifts to reflect higher reps and will give up the heavy singles, based on the PT's recommendations.

12/16 Press
WU: Row 1000; pull-ups 6, 8, 8; air squats X3X10; press 45 X10/ 65 X8
Lift: Press 80, 95, 105 X8/ 115 X4

12/17 Deadlift
WU: Row 1000m; deadlift 45 x10; pull-ups 4, 12
Lift: Deadlift 85, 105, 125 X8 workout cut short by work issue

12/18 Deadlift redo
WU: Row 1000m; hip and back mobility; deadlift 85, 105, 125 X5
Lift: Deadlift 135, 155, 165 X8
Assist: Toes 2 bar X3X10; deadlift 105 X3X10
Cash out: 25# turkish get-ups X10; 25# KB swings X20

12/19 Bench
WU: Row 1000m; air squats X2X10; bench 45 X10/ 75, 95, 115 X5
Lift: Bench 125, 140, 150 X8
Assist: Ring dips 4, 4, 1; ring rows X3X10; pushups X3X10
Cash out: 25# kb swings X22

12/20 Squats
WU: Row 1000m; pull-ups 8,8,8,12; pushups X2X10; split squats 20, 25, 30, 35, 40 X5
Lift: Squats 45 X10/ 65, 85, 105, 125 X8
Cash out: 25# kb swings X24

12/21 Rest day 3 mile dog walk

12/22 Bike trainer
WU: Row 1000m; 25# kb swings 26, 20; 2:00 spin warmup
Workout: 30:00 random intervals on the bike (playlist intervals) ;)
Cool down: 6:00 cool down on the bike

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glad to hear all are on the mend or well on the way anyways

friday nite

12 days of xmas....first time in 3 years i did it right all the way through :pepper:

18:59 (still feeling the lingering effects for last weeks cold)

saturday

1000 m. row
50 16 kg kb
50 20 lb ball slams

7:49 (set my self back with sore lungs and lots of coughing) gotta love being sick....

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12/23 WOD
The 12 Days of Christmas – CPC Style
12) Squats
11) Double Unders
10) DB Push Press
9) Box Jumps
8) KB Swings
7) Knees to Elbows
6) Burpees
5) Pull ups
4) Ring Dips
3) Weighted Sit ups
2) Handstand Push ups
1) Muscle Up
Round 1 = 12 Squats
Round 2 = 12 Squats, 11 Double Unders
Round 3 = 12 Squats, 11 Double Unders, 10 DB Push Presses etc.

36:36.
Push presses at 35#,weighted sit ups at 25# and 15# (depending on what was available), HSPU to one pad.

Push presses were very tiring. This was about 2:30 slower than last year. I spent the last 3+ minutes trying to get my muscle up but stopped after 3 failed attempts. Frustrating. Lately I have missed more of them than I have accomplished. Something to get dialed back in for the new year.

Claw

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Hello all. Forgot to mention in last night's post that I'll be taking two weeks off from workouts based on pain management doc guidance. I had steroid injections in my lower back today to settle down the inflammation in the sciatic nerve. If that doesn't work, I'll go in for a "roto rooter" of the stenosis and get the bulging disk trimmed.
If you are interested in the ugly details, go to [url]http://board.crossfit.com/showthread.php?t=85504[/url] (wfs); I posted a note there asking for input from the medical professionals on the list. Yep, still looking for that different opinion on my fitness program. ;)

I wish you all a merry Christmas, a happy Hanukkah or whatever holiday you celebrate this time of the year. May you have all the best of the season and good health and happiness in 2014.

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wow jim that is one ugly grouping for your 12 days of xmas

last nite

500 m. row

30 20kg kb swing
10 25lb dbell bench press
20 20kg kb swing
20 25lb dbell bench press
10 20kg kb swing
30 25lb dbell bench press
500m row

8:50

3 rounds
8 8lb seated rear delt
50 banded pull apts...red band

100 hollow rock

hope all of you guys have a stress free holiday season and will be able to enjoy a couple of down days.

off from the gym until friday

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@Alden, sorry to hear about the back pain.

Friday December 27, 2013

One month since I hurt my back and I am finally starting to feel whole. It still is sore, but it's no longer injured.

At the Shed...

Simulated walking on uneven terrain carrying 10# kbs in each hand for 10 minutes. This exhausted my hip flexors.

PVC movements, 11# training bar movements, 5# KB movements, some actual pullups.

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Saturday December 28, 2013

Gad a great walk in the sun.
Back is coming around.
Trekking poles rule!

Workout: Walk
Date: Dec 28, 2013
Distance: 2.63 mi
Duration: 50:43

To view 'Walked 2.63 mi on 12/28/13', follow the link below:
[url]http://www.mapmyrun.com/view_workout?w=452057797[/url]

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Sunday December 29th, 2013

I can already tell the days are getting longer, and that there are a few more minutes of daylight!

10 tgus each side with 10#.
10 kb snatches on each side with 10#

Bench Presses
10x45
10x65
10x95
5x135
1x185
1x205
1x225 (fail)
1x225
1x245

could have gone heavier, but I have to remember I am recovering from a serious back injury. I think this is a really dangerous time for me, because I am feeling a LOT better, and thus am really susceptible to trying to do too much too soon and getting re-injured. baby steps JT, baby steps...

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[QUOTE=JT Kalnay;1212099]@Alden, sorry to hear about the back pain.

[/QUOTE]

Thanks, JT. I am following orders, just walking on the treadmill and walking the dogs. Only one more week until my follow-up. Glad to hear you are feeling better but you are right about this being a dangerous time. Better to go slow and delay a week or two than re-injure yourself and be back at square one.

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JT....get those urges out of your head......slow and easy wins the race.....if you are anything like me and i suspect you are you just want to get back into the race right where you left off....don't do it....it is not worth the extra time it is going to cost you. you will be back to your old self soon enough.

friday nite at the gym

4 round 500 m. row, 3 minute rest

16:07 total time

still feeling the effects of being sick. went home ate 1/2 diner and went to bed

saturday

3 round

10 90lb tbar row
10 135 front squat
10 1 armed bench press 25lbs

4:29

then with the axel bar on pins mid thigh height find 1 rm lift and hold.

then go down to 70% and 3 round max time hold overhand grip

:42, :46, :32

fore arms totaly torched afterwards but kinda fun

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Thanks Alden, Thanks Cliff, I can't hear it enough about being careful during rehab...

Monday December 30, 2013

Walked two miles on the treadmill increasing the incline up to 15% by the end. Very sweaty. Walking on the treadmill is actually harder for me than walking outside b/c outside I can use my trekking poles to reduce the side-to-side motion that exhausts my hip muscles. Outside I'm averaging 19 minutes per mile, on the treadmill I average 26 minutes per mile b/c my hips get tired then sore.

Held a goblet squat for two minutes.

Did some easy back squats in the squat rack machine.

Did 10 strict T2B.

Am feeling much better. Need to be very careful not to re-injure.

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be careful JT !!!!!!

last nite

20 minute workout

on the even 5 ring rows 10 sit ups
on the odd 10 24 k.g. kb swing

plan for tonites total of bench press, dead lift and back squat (plus everybody else gets to do cleans but due to should issues i am left out)

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Yes, I can't be warned enough to be careful. Today while rowing I focused on maintaining perfect form.


December 31, 2013 (New Year's Eve)

1/2 hour of stretching

5,000m row in 25:29.

By the end of 2014 I want to have this under 20 minutes!

Happy New Years everyone.

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Belated Merry Christmas and Happy New Year Everyone!!

Alden & JT - Hope you guys feel better. Back pain it awful!!

[B]30 Dec:[/B]
10 min AMRAP:
4 Power Cleans @ 135#
72 Single Unders

5 rounds and 4 Power Cleans

[B]Cash out:[/B]
3X5 135# Bench Press

[B]31 Dec:
WU:[/B]
500m row
.1111111mi. walk
100+ SUs
10 leg swings, each leg, both directions
10 Air squats
10 Push Ups
10 Walking lunges
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 sit ups
10 27# Presses
10 DUs

[B]WOD:[/B]
21 95# Thrusters
800m run
15 95# Thrusters
400m run
9 95# Thrusters
200m run

17:21

[I]I tried 135# but my shoulder bothered me. The 1st set got done in 3 subsets of 7 reps. Running was tough. My knees were sore afterward!

I hope everyone has a great new year![/I]

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Wednesday January 1, 2014

A frosty morning in the Shed 'o Pain.

Ten TGUs on each side with a frozen 15# KB.

100 step up and overs (step down to other side rather than stepping back) to a 20" box wearing 25# of weights.

ten strict ring pullups in the false grip

twenty green band ring dips

(oh yeah, guess who made a 'get a strict muscle up' new years res...)

dislocates and toe taps and splits

50 presses of frozen 10# dumbells in each hand.

Overall, a good safe start to the new year with a good sweat and movements that need lots of work.

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learned a good lesson last nite about paying attention to numbers

back squat 372
bench 220
dead lift 405

total 997lbs

and i know i left at least 3 lbs on the table somewhere over those 3 lifts:mad:

have a safe and happy 2014 all

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[U]Approx. 12/24[/U]
Goofed around at Bacara with high rep, low weight thrusters and squats.


[U]12/28[/U]
A. Backsquat
3-3-3-3-3-3
135-185-205-215-225-235
Really happy to hit 3 @ 235.

B. "DG"
AMRAP 10
8 toes to bar
8 dumbbell thrusters (35)
12 dumbbell walking lunges (35)
4 rounds plus 8 T2B plus 6 thrusters.

After first round had to break T2B to 4's, then eventually 2's; thrusters to 4's; and lunges to 6's. This was a grind.


[U]1/1/14[/U]
AMRAP random body weight movements during each commercial break with Gary and Claire's kids. Kept it up for maybe 5 commercial breaks. Did sit ups, push ups, plank holds, standing lunges, pigeon pose.


[U]1/2/14[/U]
5,000 M row.
21:57.

I am so ready to get back to CPC and start the Whole Life Challenge!

Claw

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Happy 2014!!

[B]1 Jan:
[/B]
50 Air Squats
30 Burpees (Yay! Burpees!!)

[B]2 Jan:
WU:[/B]
.333333333+ mi. run
.111111111 mi. walk
100+SUs
10 Leg Swings, Both legs both directions
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 reverse walking Lunges
10 Burpees (Yay! Burpees!!)
10 DUs (interspersed with 2-3 SUs!)

[B]WOD:[/B]
Strength:
1 RM Clean & Jerk
135#(1), 155#(1), 175# (0), 165# (1), 170# (1) [I]PR!!!:pepper:[/I]

20 Back Extensions
20 TTB
20 Hip Extensions
20 GHD Sit Ups

4:34

[I]1st PR of 2014!! 165# was SO easy, 175# was still tough! Yet 170 was easy also! In the 2011 open, I could NOT do 165#, which was SO frustrating. This felt good today!![/I]

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1/3 WOD
A. Backsquat, 30X1, 4-5 reps, 5 sets, rest 3:00
135-155-185-205-225
ALJ on last two reps at 225; otherwise these felt good.

+
AMRAP 5:00
10 Bar Over Burpees
10 Push Press (moderate load)
3 rounds + 7 burpees. Used 95# for push press.

rest 3:00

AMRAP 5:00
10 Bar Over Burpees
10 Pullups
3 rounds + 8 burpees

rest 3:00

3rds F.T.
10 T2B
200m Run
4:07

Link to whiteboard: [url]http://www.flickr.com/photos/93561498@N00/11738490785/[/url]

Claw

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Friday January 3, 2014

Walked two miles on the treadmill at speeds ranging from 2.5mph to 2.0mph varying inversely with incline of 0.0% to 15%.

Then, did ten burpees.
The ten burpees were harder than the two miles, just sayin'......

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Saturday January 4, 2014

Day 1 of Oly Lifting Cert

It's amazing how heavy a piece of PVC gets on about the 350th rep...

Excellent instruction, 100% time on topic, skilled coaches who know how to coach, lots of motivated athletes, excellent facility. Hard to imagine a better day.

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Sunday January 5, 2014

Day Two of Oly Lifting Cert

Another great day learning how to coach the lifts.
The coaches really focused on how to teach the lifts.
There were a couple of other guys from my demographic at the cert and it was cool to hang out with the "geezers" and learn how to teach other "geezers". Coach Burgener appreciated our squats to a box.

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jt great that you are taking those courses....never to old to teach an old dog new tricks eh?

friday

20 minute amrap

5-185 lb dead lifts
15 incline push ups
10 20 kg kb swing
250 m. row

7 1/4

saturday

50 lunges w/20 lb vest

3 rounds

10 - 20" box jump (had to stepup as my legs felt like rubber)
10 low incline dbell press 30lb

50 lunges w/20lb vest

7:04

watched way to many close football games

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@Cliff, yes the old trick for teaching new tricks to old dogs is, wait, what was I talking about?

Monday January 6, 2014

3 TGUs with 15# on each side.
TGUs make BTUs.

10 burpees (have I ever mentioned I vehemently dislike burpees?)

walked 2 miles on the treadmill at inclines of up to 10%.
wore sturdier shoes today and that seemed to help with the instability in my prosthetic hip

did 2x10 deadlifts at the amazing weight of, wait for it, drumroll please, 45#...

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[QUOTE=Cliff Miller;1212586]learned a good lesson last nite about paying attention to numbers

back squat 372
bench 220
dead lift 405

total 997lbs

and i know i left at least 3 lbs on the table somewhere over those 3 lifts:mad:
[/QUOTE]

Cliff - Sorry you missed 1000 but you know those 3 pounds are history the next time you give this one a shot.

Happy New Year everyone! Wishing all of you good health and much happiness in the new year.

12/6
WU: Row 800m; t-spine mobility; press 45 X10/ 60, 70 X5
Lift: Press 75, 90, 95 X12
Assist: Pull-ups X6X6; KB C&P 25# X40 reps; KB swings 25# X30

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[B][I]1/4 Saturday WOD[/I][/B]
A. 10:00 to get one rep max Turkish Get Up
2 pood kettlebell with right arm, 65# dumbbell with left arm

B. Team WOD with Augie
5 RFT of:
40 Pushups (one partner works while other partner holds plank)
50 Sprawl balls (throw 20# medball to partner, catch medball from partner, no pushup burpee, throw medball to partner etc.)
60 Squats (one partner works while other partner holds squat)

27:14.
Beat Z and Luna by 4 seconds (not that it was a competition).


[B][I]1/7 WOD[/I][/B]
A. EMOTM, 12:00
odd- Weighted Pullup 2-3 reps
25# dumbbell held with feet until last round, then 30# dumbbell

even- Push Jerk - 3-5 TnG reps
135#

+
4rds for reps:
30sec row (cal)
30sec narrow grip bench press (45+)
30sec situps
30sec wall ball shots (20/14)
30sec sumo deadlift high pull (2/1.5pd)
<30sec rest between movements>

269.
My scores each round were all over the map, primarily depending on the weight of the narrow grip bench press. Did one round at 55#, one at 45#, and two at 65#, depending on what was available.

Majority of the class did Performance. 6 a.m. is getting pretty bad@$$!

Claw

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Nice Work Guys!! (Awesome powerlifting total Cliff!!)

JT, Yay! Burpees!! :rofl:

[B]3 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]4 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]5 Jan:
WU:[/B]
30 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3RFT:
5 135# Power Cleans
8 25# (50# Total) Dumbbell Thrusters
10 Lateral Jump over the bar

6:40

[B]6 Jan:[/B]
30 Burpees (Yay! Burpees!!)

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thanks guys....i know they are history cause i am gonna learn from that and keep track of where i am lbs wise. i can be a flake sometimes when it comes to the small things :D or so my wife says....

last nite

21-15-9

95 lb sumo hi pull
4 board push up

4:08 (my left shoulder was not happy at all)

football bar bench pull 8-8-8

90-100-110

lying side rear delt 6 x 12 8lbs

3 x rm toe touches to first pause

10-10-8

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Tuesday January 7, 2014
Rest Day

Wednesday January 8, 2014
3 tgus on each side with 15# (these aren't getting any easier)
1 round of cindy
10 burpees as fast as I could (had to sit down afterwards b/c the room was spinning but I'm going to train them fast rather than slow from now on b/c fast is way more efficient)

walked 2.1 miles at 2.5mph on the treadmill at inclines up to 10%
(training for two week hiking trip to Peru in April)

Burgenner warmup with empty hands
Burgenner warmup with 45# bar
10 snatches at 65#
10 clean and jerks at 65#

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Nice job guys!

[B]7 Jan:[/B]
30 Burpees (Yay! Burpees!!)

[B]8 Jan:
WU:[/B]
.3333333mi run
.1111111mi walk
100+ SUs
10 Air Squats
10 Leg Swings
10 Push ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 Walking Lunges
10 Burpees (Yay! Burpees!!) (30 Total!)
10 27# Presses
Burgener Warm Up
13 DUs (with 2-3 SUs in between)

[B]WOD:[/B]
21-15-9 Reps
24" Box Jumps
HSPUs from 24" Box (AKA Stinkbugs)
TTB

11:33
:shrug:

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last nite

3 rm football bar...middle grip 190lbs

incline dbell bench 8-8-8
15-20-25 (shoulder not really happy)

incline tate press 8-8-8 12lb dbell

3 x 20

45lb t bar row
10lb windmills

6 x 20 single arm bent dbell row (no breaks)
25lb