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Bill - Those "fights" can go BAD!! Good job on that one.

6.14.2017 Wednesday
WU Run 400M then 2 rounds
10 walking Lunges
10 Banded good-mornings

7 x 1 Fornt Squat 7 x 1
Score Type:: Total Weight

Seven sets of:
Front Squat 1 Rep
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)
80-90%
3@95, 3@115, 1@145, 1@165, fail @175lb, 1@155lb, then @145lb from there... Need to work on this.. 2 weeks in a row I failed @ 175lb.

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

4 + 6 @ Scaled
Score Notes: Thruster @ 75lb, 53lb KB

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Yeah Patrick, FGB is something else! It was my first WOD and is special to me! Thanks! Nice job on those Front Squats! I was stuck around there for a bit but kept at it!

[B]WU:[/B]
400 m run
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups

[B]WOD:[/B]
Filthy Fifty:

50 Box Jumps, 24"
50 jumping Pullups
50 1 Pood KBS
50 walking lunges
50 KTE
50 45# push presses
50 back extensions
50 14# WBs
50 Burpees (Yay! Burpees!!)
150 SUs

33:51

[I]I was SO happy to do the 24" Box Jumps!! :kicking0: I kept moving and clipped almost 3 min off my last attempt on 30 Sept 2016! This was almost my fastest Filthy 50 ever!! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Deadlift
5 @ 250#
3 @ 285#
5 @ 315#
5x8 @ 165#

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Bill Great work on Filthy Fifity!! A tuff one!! Nice improvement.

6.15.2017 Thursday
WU: run 400M then 3 Rounds
10 PVC Pass-thrus
10 PVC Squats
10 PVC Snatch's
10 walking lunges
10 T2B
10 Cradle-rocks
10 Box-Jumps

Five sets of:
Hang Snatch + Snatch 65lb here
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1 30in. Box, was care but got them in:kicking0:
(rest 5 seconds between jumps)
Rest 2 minutes

WOD:
20 Min EMOM
Min 1 10 Deadlifts
Min 2 60 Double Unders
Min 3 Handstand walk /hold/ shoulder touch
Min 4 1 Set of toes 2 Bar

135lb on DL, 100+ SU, 20-30sec hold Handstand, 8-10 T2B
This was a good one!!

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Awsome work folks!

Though Filthy Fifty, Bill and 315deadlift later in the evening - stiffness, or sore muscles??

Fri 17June:

C2row:
10min - 2198m
Rubber band face pull and rear delts
few rounds.

One arm Db bent over lateral raise.
15/12.5kg
20kg (44lbs): 10,10,10reps

Sledge push 40m (ca130feet)-> Db altrrnating upright row.

40kg sledge -> 5/22.5 kg Db's
80 kg sledge ->5/30kg Db's (66lbs)
100kg (220lbs) sledge ->5/30kg Db's
100kg sledge -> 5/30kg Db's

Standing rotator cuff with Db's
Ca 5lbs db's: 15,20,20,20 reps
Some calfwork on a calfmachine.

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Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D

Great work guys!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder press:
5 @ 90#
3 @ 105#
5 @ 115#
5x10 @ 60#

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6.17.2017 Saturday
WU: Group WU Session

Did warmup sets of Push-press, C&J and Thrusters.

WOD: 2Man teams
1-8Min.
Run 800M
Push Press for remaining time
Rest 3Min
11-19Min
Run 600M
C&J remaining time
Rest 2min
21-26Min
Run 400M
Thrusters.

I "killed" in the running, hit 2:46 on 800M :10 better then my PR, 2:23 600M, and 1:26 400M. Not sure what got into me, but no-one could keep up with me in the running today, not even the "Young Bucks". :D:rofl: Of course I was pretty much done for the rest of the day... just alittle lite shopping with the Mrs.

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Patrick, I love hearing that!! AWESOME!!


[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 5)
10 Air Squats
10 Frog Holds
10 Push ups

[B]WOD:[/B]
Fran:
21-15-9 reps:
95# Thrusters
Pullups

8:47

[I]I tried to keep on the bar as much as possible and paced the thrusters. Clipped 46 sec off may last attempt on 4 April!! This was my fastest Fran ever!! :pepper:[/I]

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

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#
3x10 @ 140#

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wow you guys have been working hard as per usual

last wendsday....log press work out for comp this past weekend...i beat the 14 year old monster girl from our gym by 5 lbs....got 115lbs over head

saturday....strength and stones....had another old guy with me....57 y.o. from my head office....it was a team comp....the other 42ish teams all got numbers on their hands...we got an "s" not sure if that meant senior or special

round 1 in 60 seconds per person as many ground to overhead 100 lb log presses

we got 19 reps...beat 3 girls teams

second round sand bag toss over a 14' rail....first 6 over count....we got 115 lbs over....beat a few of the monsters cause they were going for the higher weight bags and were not able to make them under the time cap....hey we were thinking there

round 3 was the team timber carry....400 lbs for 20', then add 180 another 20 feet then another 190, another 20 feet and another 180 for a total of 940 lbs we kinda got it up and at least beat another couple of the young fire breathers

round four last round....6 stones to a 48" rail in 75 seconds....we made it up to the 187 ball before we ran out of time....a girls team beat us....

all in all it was a great way to spend a saturday with a bit of fit young uns

tonight....bench press, skull crushers and banded pullaparts

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Cliff, That WOD(s) sound like a blast! Loved the sandbag story!!

[B]WU:[/B]
Loaded old flooring from the box. Heavy stuff.
.5 mi run
10 10 SUs with a DU attempt (Got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Gator:
8 RFT:
5 Front Squats @ 185#
26 Ring Push ups

13:28

[I]I did the 1st round straight through. Couldn't keep that up for the rest of the WOD. The ring push ups were the toughest.[/I]

[B]Evening:[/B]
1 mi dogwalk

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[QUOTE=Bill Hoogsteden;1268692]Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D/QUOTE]

I can understand that...my knees don't allow me to do any jumps, bounces or running. Burpees i've "learned" to do smoothly without almost any jump at upperposition so they go to do :)

Sun 18June:
Abs
Hammer curl:
12kg Db's, 1min rest/set:
5,10,15,15,20,25reps
Pullups,underhand grip-> Kb swing
7reps -> 10/16kg
6reps -> 10/24kg
6reps -> 10/24kg
6reps -> 10/24kg
6reps -> 10/24kg
One arm db wristcurl:
10/12 kg db x 3sets

Tue 20 June:
Assault bike as WU
10min
C2row:
10000m - 44:34min

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Great work Gents!! IN a Heat Wave here, its been 101F + everyday since last Friday, supposed to hit 108-109F Wed/Thurs... Then maybe a cool down to 99 this weekend!!

6.19.2017 Monday
WU RUN 1 LAB then 2 Rounds
10 lunges
15 Air squats
10 Ring Rows

3 x 4 front squat pull ups

Three sets of:
Front Squat x 4 reps @ 41X1 Worked 115lb
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110 Did
Rest 2 minutes

WOD:
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds

13:04, not feeling it, had to do jumping PU as my shoulder started "talking" to me after a few kipping PU's. I think the heat is getting to me as I didn't hit the BOX on Tuesday.........:mad:

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[QUOTE=Jan Hedman;1268725][QUOTE=Bill Hoogsteden;1268692]Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D[/QUOTE]

I can understand that...my knees don't allow me to do any jumps, bounces or running. Burpees i've "learned" to do smoothly without almost any jump at upperposition so they go to do :) [/QUOTE] Jan, You've got to do what you've got to do! Nice work on those WODs!!

Good gravy Patrick!! What a heatwave!! Keep cool!! And keep listening to your body! Great work!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups with 30 rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Grace:
30 reps @ 135# Clean & Jerks

10:16

[I]Almost 4 min faster than my last attempt earlier this month. Not my fastest Grace. I need to hang onto the bar longer.[/I]

[B]Evening:[/B]
1 mi dogwalk

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6/21

Great stuff, Guys! You fellows are killing it.

Back from a weeklong motorcycle trip through southern and western CO. Lots of fun with a big group but too sedentary an activity to do too often. Also, happy hour every night coupled with restaurant food can undo a lot of good work in the gym very quickly. :yikes:

WU: 1 mi dog walk; one hour of yard work with a shovel, digging and filling erosion; row 1 km; halos 25, 35, 45 X20
Workout:
KB C&P 35# X3X(1-3) (60 reps)
KB swings 35# X10:00 (286 reps)

Been dealing with some tendonitis (I think) in my elbows so have laid off the pull-ups for a while. The pulling of the clean & press combined with 90 strict pull-ups a week was just too much. After three weeks of no pull-ups, the elbows feel much better.

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thanks bill.....there was still a buzz about the comp yesterday at the gym

wow Patrick....guess I should not complain then that I had to put on my hoodie and roll up the cars windows on the way into work this morning then eh? :D

last night

1 rm angle bar bench press w/ chains 180 lbs plus 68 lbs chain

dbell bench press 8-8-8-8 40,45,50,55

tri bar skull crushers 12-12-12-12 20, 30, 40, 50

seated mag row (m) 8-8-8-8 70, 80, 90, 100

100 rope pull downs 17 kg

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Alden, I can relate!! Every time I travel, I worry about losing it! That's an awesome amount of KBSs!!

Cliff, It hasn't been that cold for months!! Nice lifting!

[B]WU:[/B]
500 m Row
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3. 4, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Griff:
800 m run
400 m backwards run
800 m run
400 m backwards run

Done on a 400 m track
19:53

[I]Kept moving on this one. I clipped 1:10 off my last Griff attempt on 20 April 2017! :kicking0:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
Deadlift:
5 @ 135#
5 @ 165#
5 @ 200#
3x8 @ 165#

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thanks bill

nice job on griff there 1:10 is nothing to sneeze at

this afternoon.....summer finally hit....mid 20's and susposed to be mid 30's tomorrow and sunday

2000 m sled drag w/45 lbs on the sled

off for a night up the gondola [url]www.seatoskygondola.com[/url] (wfs) with whistlers favorite bar band......over 2,000 songs in there repartie.....

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Keep up the great work Gents!! I "think" the heat wave is slowing down, I think it was only 101F Friday, that was after a blister 112F THursday.... Between the Heat and working in SF a couple of days this week I've missed 3 days in a row...

6.23.2017 Friday
WU:
10 PVC Pass-thru's
10 PVC OHS
10 Cradle-rocks.

5 x 3 Back Squat
135 3x 145 1x 165 1x

WOD:
Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)

13:20 / 100SU 65lb OVS.... sweating......

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@Bill - the swings are getting less difficult. I roll a pair of dice before each swing or snatch workout; whatever the number comes up, that's how many minutes of the exercise I do. I've learned to hate seeing a pair of sixes. :censored:

6/22 Mountain bike ride at Rampart Reservoir. 14.6 miles. 1350' of climbing. Max elevation 9316'

6/23 Dirt bike riding in North Divide OHV area. 45 miles of ATV trails and a little single track. About 4 hours of riding time, nothing left for the gym.

6/24
WU: 1 mi dog walk; row 1 km; halos 25, 35# X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X3:00 (101 reps)

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Thu 22 June:
Just something fast, friends coming to visit for the weekend.:

Few set of abs
One arm lying floor press with Kb:
10/8kg Kb x3 sets
10/16kg x3 sets
10/24kg x3 sets
10/16kg x 3 sets
10/8kg x 3 sets

Sat 24 June:
Rubberband rear delt:
20,20reps
Rubberband face pull:
10,10reps
Kb swing:
20/8kg, 20/16kg
EMOM:
10/24kg x 7 min
5 pullups

Sun 25 June:
strech and some abs

Kb SquatHighPull;
8kg: 15,15 reps
16kg : 15reps
24kg: 15reps
Then Kb SqHighPull -> Pullups (underhand grip)
10/32kg -> 7pullups
10/32kg -> 7
10/32kg -> 6
10/32kg -> 6
10/32kg -> 6
Then easy 21-15-9reps
of push-ups/hanging leg raise
5:52min.

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Great stuff guys!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 70#
3x10 @ 60#

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nice work as usual guys

Patrick....that's cause the heat wave ended up here....low 30's both Saturday and sunday

alden.....gotta love having fun on two wheel's eh.....those 2 days sound like a blast

Saturday.....worked on the wife's "she shed" got doors and windows framed in and almost installed....

yesterday

speed bench, 2 board bench, bamboo bench, skull crushers and then a hike into tricoonie mountain [url]http://squamishhiatus.com/squamishhikes/tricouni-peak.html[/url] (wfs) we were in the snow for the whole time except the first ten feet of the trail.....3.2 km each way.....what a great way to spend a sunday

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6.24.2017 Saturday
WU: RUN 1 Lap then 3 Rounds
10 Goblet squats
15 Air-squats
8 Push-ups

12 EMOM C&J
Worked up to 135lb, failed at 145lb.

WOD: 2 Man Partner
50 Push Press
50 Dips
RUN 400M
50 Clean's
50 T2B
RUN 400M
50 Press OVH
50 Pull-ups

There was a 25Min time cap, we ran over but finished it!!:run:

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Cliff, Snow in June?!? :yikes:
Great work guys! Especially on that partner WOD Patrick!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 7)
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]
Hansen: (scaled)

5 rounds (I did 2):
30 2 Pood KBS
30 Burpees (Yay! Burpees!!)
30 GHD Sit-ups

19:07

[I]This one was tough![/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 205#
5 @ 235#
5 @ 265#
5x10 @ 145#

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nice work on the partner wod there patrick

bill.....there is an amazing amount of snow left up in the mountains here. it was an hour drive my front door to the trail head. when we got up to the lake there was at least 6 feet of snow still up there and there was still another 500 or so feet to the peak so it was more than likely even deeper higher up

tonight

row 3,000 m

+2" belt squat 8-8-8-8 45-90-115-125

large green band good mornings 100

my legs were trashed so i took it easy at the gym

30 minute dog walk to end the evening

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Wow Cliff, that's a lot of snow!! Nice job on the row and squats!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 8)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
3 RFT:

15 cal row
12 power snatches @ 95#
9 Burpees (Yay! Burpees!!)

17:07

[I]I had to keep moving on this one, which was tough to do.[/I]

[B]Evening:[/B]
1 mi dogwalk

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Good work folks!!

Tue 27June

Only C2 rowing:
30min -6714m

Some of you have heat, somewhere snow, here in southern Finland the summer has not really begin yet...few really summer days last couple of weeks some 12-17degrees celsius at days, some 5-10degrees less than it could be...some rain, otherwise ok weather...

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6.27.2017 Tuesday
WU: Run 400M then 3 Rounds
10 PVC passthrus'
10 PVC OVH squats
10 Pull-ups
10 V Sit-ups
10 AIR-Squats

The WU was enough to get you going today!!!

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Started at 55lb then progressed to 100lb on 1 REP Sq. Snatch. A new PR for me. I had done 95lb. like 2 years ago.

WOD:
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell

I got 3+16. @75lb The OVH squats worked me!! Did all 6 on each Set. This was a SNATCH day for sure!!

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Jan, Looks like you've got similar weather to what we're seeing. Nice job on the row! I hate doing it for that long!!:D
Patrick, your WU is a serious WOD!! Awesome stuff!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 6)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
12 min AMRAP:
9 DB Deadlifts @ 60# DBs
6 Burpees (Yay! Burpees!!!)
3 DB Power Cleans @ 60# DBs

5 rounds

[I]60# was something else! Even the DLs were tough! I think I banged my right wrist on the last round! :yikes:[/I]

[B]Evening:[/B]
1 mi dogwalk

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WOW Bill that DB work looks tuff.

6.28.2017 Wednesay
WU: RUN 400M then
10 Forward leg swings each leg
10 Lateral leg swings each leg
10 Lunges
10 Push-up
20 Air-Squats

Bench Press 3 sets of 10
10@ 45lb, 10@ 75lb, 10@95lb

Complete as many rounds and reps as possible in 8 minutes of:
Row 350/250 meters
10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Supinated-Grip Pull-Ups
10 Box Jump-Overs

Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
12/8 Calories of Assault Bike / Run 1 Lap
12 Push-Ups
3+304M, 5+4, 4+1Lao

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great work as usual guys.....some tough workouts for sure

last night

bow bar 1 rm 240 lbs 5 lb pr :pepper:

angle grip bench press 8-8-8-8 135,155,165,185


rope push downs 4 x 12 17 kg

o/h rope extension 100 12 kg

catered a open house party at my place of work for the local chamber of commerence members.....ended up talking to a 68 y.o. lady with a buddy of mine and am pretty sure we convinced here to at least try the 6 foundations classes that crossfit squamish offers.....pretty cool to see her so excited about trying crossfit out

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Patrick, It was tough!! Awesome job on that WOD!
Congrats Cliff on the PR!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 pullups
10 1.5 pood KBS
Dead Lift:
5 @ 225#
5 @ 255#
7 @ 290#
5x8 @ 160

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Cliff- Nice work on the bow bar PR!!
Happy 4th of July Weekend to all!! Hope to catch a couple of Firework shows my self.

6.29.2017 Thursday
WU: Dyno-Bike 3Min, then 3 Rounds
5 Dips
10 Sit-ups
10 Lunges
15 Air-quats

1 x 1 Press 1 Rep Max

Strict Press started @ 55lb, finished at 80lb
Rest 2 minutes between each set. *Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep

WOD:
Four rounds for time of:
40 Double-Unders / 80SU
20 Wall Ball Shots / 14lb WB
10 Toes to Bar

11:00 should have gotten under 11, I scaled it using 14lb WB and SU. Shoulder held up on the T2B. Not sure about the "mind"........:rofl:

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Good pr Cliff!!

Fri 30 June

C2row:
5min - 1101m
Some streching
SkiErg:
5min - 976m

Stiff leg/romanian deadlift
10/60kg x2
Dips
5,5 reps

21-15-9 of
Stiff leg/romanian deadlift 100kg (220lbs) -> Dips
12:52min
Lat pulldown
40kg(88lbs): 20,20reps
Seated pulley row,one arm:
40kg: 5,5reps
SkiErg:
10min - 1745m

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6.30.2017 Friday
WU: RUN 400M 3 Rounds
10 Air-squats
10 PVC Pass-thus
15 Sit-up
5 Pull-ups

4 x 8 Squat and Chin Ups
4 Sets of
Back Squat x 6-8 reps
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

4 sets Back Sq. @ 125lb
did few sets of wieghted chin-ups with 26lbKB

WOD:
“Little Bear”
Three sets for max weight of:
Barbell Complex x 5 reps
Rest 2 minutes between sets The Barbell Complex:
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Did this one @ 75lb, was going to try 95lb, glad I didn't, when I got to rep 4 on each set things got tuff.

7.01.2017 Saturday
WU: RUN 400M then various stretching

C&J:
1-6Min 3 sets of 3 @75/85LB
7-12Min 3Sets of 2 @95/115lb
13-18 3Sets of 1rep. @ 125lb

WOD: 2 man partner WOD 20Min time Cap, one works a round while the other rests.
10 ROUNDS:
ROW 12 CAL.
9 Power Snatch
6 Burpees

This one was tuffer then its sounded, good work though. I was working thru last 9 power snatchs and burpees when buzzer went. I finished it :D

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Awesome work guys!!
[B]
30 June:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 7)
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jack:
20 min AMRAP:
10 115# Push Press
10 1.5 pood KBS
10 Box Jumps, 24"

2 rounds :eek:
[I]Got the first round done in under 2 min. On the eighth box jump, l clipped my shin just like did doing box jumps in January! :yikes: :ranting2: I did 4 stepups to finish the round and minimized the bleeding. :ranting2: When
I got home I had to deal with the wife freaking out. :shrug:
Lesson learned: shin guards when doing box jumps![/I]

[B]Evening:[/B]
1 mi dog walk

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Awsome workout men!!

Patrick, that squat -pullups combo is sort of my thing :) I used to do lots of legpress-pullups combos in the past, when my knees where better, nowdays i like to do kb swing->pullups.

Today 2July,out at our yard :)
Hammer curl
12kg db's (ca 27lbs):
5,10,15,15,20,25,30 reps
Then 5rounds of
Wallball (5kg ball) -15 reps
Lying pullups -15reps
Farmers walk ca30meters (ca100feets)
With 32kg Kb's.
Some 3min rest between rounds.


Today 12yrs married to my wife, still happy and in love. Outside summer theatre (Footloose) with kids. Dinner, movie and workout together with her, so lots of celebrate this weekend!!

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bill....she is only freaking out cause she cares about you :rofl:

friday long day at work.....800 m. 75 lb sled drag, 200 large green band good morning

had a crew from the gym over for a few wobbly pops afterwards....made it off the couch and to bed at 5:30 a.m.

yesterday....canada day....our business had a float in the parade and did life chores...to bed early

today

speed bench 3 x 9 100lbs

floor press 6-6-6-6 135-155-175-185

4 x 15 12 kg rope push down/o/h rope extension

4 rounds x 10 1 rep each 30 lbs tate press/dbell bench press

seated rogue row 12-12-12-12 70-80-90-100

100 red band face pulls

1 hour dog walk....life chores....off to see QUEEN in the city tonight

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Awsome workout men!!

Patrick, that squat -pullups combo is sort of my thing :) I used to do lots of legpress-pullups combos in the past, when my knees where better, nowdays i like to do kb swing->pullups.

Today 2July,out at our yard :)
Hammer curl
12kg db's (ca 27lbs):
5,10,15,15,20,25,30 reps
Then 5rounds of
Wallball (5kg ball) -15 reps
Lying pullups -15reps
Farmers walk ca30meters (ca100feets)
With 32kg Kb's.
Some 3min rest between rounds.


Today 12yrs married to my wife, still happy and in love. Outside summer theatre (Footloose) with kids. Dinner, movie and workout together with her, so lots of celebrate this weekend!!

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Yeah Cliff, She thinks I'm going to fall apart from "these Superman workouts" :rofl:
Great stuff guys!!
Jan, Congrats to you and your Mrs on your Anniversary!! May you have many more!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 KBS
Shoulder Press:
5 @ 80#
5 @ 95#
6 @ 110#
5x10 @ 65#

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Mon 3 July:

Assault bike - 15min

Then my favorite C2-rowing:
HOP SCOTCH (test Aerobic Threshold)

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
Total 5800m - 24:58min new alltime PR!!

T2B:
6,6,6,6reps