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last nite

50 20lb latteral wall ball
30 20" box jump
15 225lb dead lift

5:39

3 x 30 25lb dbell per side walking lunge

4 x 30 large green band good morning

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10/1 8/6/3 Week 3 Overhead Press
WU:
Row 800m; shoulder pre-hab; t-spine mobility; walking lunges x20ydsx2; press 45, 55, 70 x5
Workout:
Overhead press 85 x8/ 95 x6/ 100 x10
Pull-ups BW x10/ +15 x3, 7, 8, 7, 6
KB press 35 x10x2
Cash out:
KB swings 35x150 5:21/ 45 x30 0:53
Farmer's carry 52/side x120yds

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family visiting for weekend and no gym time.

shoulder press: 5X 130, 135, 145.
Assist: 5X10 2 pood KB swings
5X10 85# SP w. chains.

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Really kicking it guys!

[B]WU:[/B]
500m row
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats

[B]WOD:[/B]
Helen

3 RFT:
400m run
21 1.5 Pood KBS (Russian Swing)
12 Pull Ups

14:20

[I]This went about 34 sec slower than my last attempt on 13 Nov 13. But it was 10 sec faster than my slowest Helen time. It wasn't the slowest time on the board, so I can be happy with that![/I]

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last nite....an easy nite.....


Airdyne: 75 Cal. (warm up) what an evil machine.....

Multi Grip (W): 5-5-5+ (65%-75%-85%)
calculated off a .9% of last weeks 1RM
122-140-160

Ext. Rot. Band Pulls: 3x20/s single red band

DB Bench: 5-5-3RM
*1min. rest between sets
50-55-60

Seated MAG Grip (M) Rows: 10-10-10
*1min. rest between sets
70-80-90

Band Pull Aparts: 100
black band

keep up the great work guys...off to a wedding back east for a couple from the box and planning on giving my body a 4 day rest from working out.....

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10/2 WOD
"Deep Six"
5 Rounds F.T.
5 1-Arm Swings,
5 Snatches,
5 Clean & Presses,
5 Front Squats,
1 Top to Top TGU.
Then switch arms and repeat.
Once both arms are used, the round is complete. Rest as needed.

14:49 with 1 pood.
Started with 30 second rest after each round, then a little longer. With 1 pood the limiting factor became my grip. I had to set the bell down with my weak hand on the last two rounds between the snatches and the clean-and-presses. Otherwise, not a hugely taxing work out. With 1.5 it would be a much tougher workout. I cannot press 1.5, so I would have to substitute a push press or a jerk to get the bell overhead.

Claw

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Awesome stuff Cliff & Claw!!

[B]WU:[/B]
100+ SUs
10 Leg Swings (Each leg, Both directions)
10 Air Squats

[B]WOD:[/B]
Kevin

3 rounds for time of:
185-lb./115 deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

50:22

[I]This was tough grip killer. The hanging hip touches with alternating arms were new. One of the guys with gymnastics background showed me that by swinging into the hip touch worked best. I was able to get 3 to 5 in a row. 15# in each hand was awful for 800m! And then there were 32 DLs @185! I ended up doing them in subsets of 4. I had the slowest time on the board, but beat all who didn't do this! [I]

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10/2 8/6/3 week 3 Split Squats
WU:
Row 1km; shoulder pre-hab; walking lunges X20ydsx2; pull-ups 5, 10, 10; split squats BW x10/ 12, 15, 18 x5
Workout:
Split squats 24 x8/ 27 x6/ 27 x10

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Thursday
Walking, some body weight stuff, trying to move really fast.


Friday
Long travel day, including a barf-o-rama on approach to Hopkins.
One of the most disgusting things I've witnessed and been a part of.

Going to RCW to lift with Dan Bell tomorrow, then SoP on Sunday.

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Thursday:

4X50yards kicking for 4 rounds with 50 easy in between rounds.
1X100 paddles cool down.

Friday: Wendler Cycle 2, wave B Back Squat
3X230, 265, 295.
Assists: 5X10 good morning w. 2 pood KB
5X10 BS. w. 185# and chains for speed in each set.

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10/3 8/6/3 Week 3 Pushups
WU:
Row 1km; shoulder pre-hab; t-spine mob; walking lunges x20ydsx2; pull-ups 10x3
Workout:
Pushups BW x10/ 12, 15, 18 x5/ 24 x8/ 27 x8, 13
DB rows 52x10x3
Cash out:
KB swings 35 x150 4:37/ 45 x35 1:01
Farmer's carry 52/side x100yds

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Saturday October 4, 2014
Four weeks until the American Master's Championship in Savannah Georgia

Oly Practice at Rubber City Weightlifting

Hit snatches up to 75kg.
Went oh for four at PR attempts at 81kg.
One of them was really close. Working at the edge gives the coaches a chance to see what's going on. Got some excellent coaching.

Hit C&J up to 100kg, then rather than go for a PR worked on correcting a dip issue.

Getting top notch coaching is a really really really good thing!

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10/4 Saturday WOD
Teams of two, working one at a time, each member does:
Long loop run (600M) (run together)
40 wall balls
Long loop run
30 burpees
Long loop run
20 T2B
200M lunges (lunge together).

26:05.
Took it nice and easy this morning.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15416746356/[/url]

Claw

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Sunday October 5, 2014

Back To Basics

Rounds of:

3 pullups
5 pushups
7 kbs (20#)

My whole goal was to keep moving for at least 5 minutes without sitting down. Made 7 rounds in 7:44. An excellent first step.

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10/5 WOD @ SB Athletic Club
500 Kettlebell swings, as follows
5 RFT:
10 swings
Rest :30-:60 while doing one goblet squat
15 swings
Rest :30-:60 while doing two goblet squats
25 swings
Rest :30-:60 while doing three goblet squats
50 swings.
Rest 3:00
About 38 minutes @ 1.5 pood.
That was a LOT of volume.

10/6 WOD
A1. Back Squat (20X1) 3-5 reps. 5 Rounds @2 Min rest
95-135-165-185-185
A2. Pull Up (X2X2) AMRAP-1. 5 Rounds @ 60 sec rest
4 or 5 each set

B1. AMRAP 8:
- 6 Push Press (115#/75#)
- 10 K2E
- :20 Hollow
4 rounds + 1 push press
Kind of lagged it here.
3 Min Rest
B2. Repeat B's work For Time
7:05

Claw

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Monday October 6, 2014

Walked 1.1 miles.

Knee rebending deadlift drills

Snatch Practice
10x95
5x135
5x165 (oh for five...)
2x155

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This splitting of the work outs between lifting one day and swimming the next is feeling good and I am making small improvements in both.

Bench day: 3X175,190, 200 (10R)
Assists: 5X10 Bent Rows W. 195
5X10 Dips
5X5 Bench w. 185 w. chains.

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great work as usual guys.....like i knew anything less would happen.....

last nite


Close Grip Bench: 1RM
195lbs....

Ext. Rot. Band Pulls: 3x20/s single black band

3 Board Bench: 6-6-6 135, 155,165

DB Floor Press: 8-8-8 40,45,50

KB Skull Crushers: 10-10-10 8 kg kb

good work out to get back to after the weekend off.

good wedding....to many wobbly pops....not enough sleep....long flights.....certainly made my wife and i very thankfull for where we live. work. and play esp after seeing a dying industrial town in eastern canada.

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Awesome stuff Guys!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (Each leg, Both directions)
35 sec fingertip plank
10 push ups
5, 4, 3, 2, 1 Pull ups
10 Bar Taps
10 AbMat situps
10 Hollow Rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb.\65 thrusters
Burpees (Yay! Burpees!!)

Rx

26:44

[I]This ended up being 17 sec slower than my last attempt on 31 Mar. I tried to do each set in subsets of 7, 6, 5, 4, etc. but ended doing about 2 to 3. Also, did this WOD with another guy who was cleaning my clock albeit with 65#. I wasn't the slowest on the board and when I checked my log, I realized that I had done it with 65# back in March!! I did it RX for the 55 to 59 yrs Masters Division! So 17 sec slower and 30# heavier wasn't too bad!!

Also, ran into a buddy who left CFWP about 4 years ago. it was great catching up![/I]

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last nite

15 minute amrap

3 16kg double kb squats
6 135 lb bench press
9 225 lb deadlifts

180 reps

shoulder was cranky by the end of this so i called it a night...

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10/8 WOD
A. Skill - Skin the Cat 3 Reps Unbroken
B. Tabata 1K Row
4:27

C. AMRAP 15
2 Bar Muscle Ups (sub of 4 C2B Pull Ups is acceptable)
8 Burpees
20 Unbroken Double Unders
6 rounds + 9 reps with C2B.

Would have been more but my jumprope broke during warmup so I had to cycle through 4 different ropes during the WOD to find one I liked. Thanks to Geoff and Chan for volunteering their ropes. My RPM jumprope is like an old Porsche: when it works, it's awesome, but it breaks down all the time. And it's expensive. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 28/sizes/l

Claw

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Wednesday October 8, 2014

Rowed 1k in 4:14

C&J Practice
5x95
5x135
5x185

then, disaster...
[url]http://youtu.be/nhDJ0cClePo[/url]

just a small right elbow injury.

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good day.
Deadlift day.
3X255, 290,330.
Assist: 5X10 GHD sit ups/back ext.
5X10 DL 225 w. chains.

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Tried to log my workouts a time or two and the website kept kicking me out when I hit the "Post Reply" button. Maybe it will work tonight.

10/7 Life Maintenance
7+ hours of brush cutting, motorcycle repair, garage cleaning and vehicle washing
Cash out:
Cadillac margarita

10/8
WU:
4+ hours of myrtle spurge eradication on Red Devil Mountain (our yard). Bend over, wrap hands around base of plant, pull plant out by the roots, repeat x 1000 reps.
Workout:
Row 1km; shoulder press 45, 55, 70 X10

Would have done more but my back is toast for today.

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[QUOTE=Cliff Miller;1243326]...
180 reps

shoulder was cranky by the end of this so i called it a night...[/QUOTE]
After 10 rounds! What a beast!!

[B]At Base Globo:
WU:[/B]
.44444444mi run
100+ SUs
10 Leg swings (each Leg, Both directions)
10 Air Squats
20 sec fingertip plank
10 Push ups
5, 4, 3, 2, 2 Pull Ups
10 hollow Rocks
10 sit ups
10 45# Presses
10 45# OHS
Burgner Warm Up

[B]WOD:[/B]
5RFT:
5 95# Snatches
10 95# Power Cleans
150 SUs

19:44

[I]I thought the SUs would be the rest during this. I did the 1st set of snatches straight through. My Hammies were talking to me during the SUs. I was glad I broke 20 min![/I]

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alden......Life Maintenance

great name for all those things you don't really want to have to do

thanks bill......just trying to show those younguns that old guys still do rock :pepper:

last nite

1RM dead lift w/chains...had 88 lbs of chains on the bar and 365 in plates for a total of 453........had 493 off the ground and just a bit past knees before stalling out

3 x 20 standing on 10" boxes 24kg kb sumo dead lifts

100 20 kg kb goblet box squats unbroken

3 x 30 sit ups....

walking is proving to be a bit interestint this morning...keep up the great work all.

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JT - That looks scary! We had a guy at the box do that and broke his wrist!

Alden - I feel your pain!!

Cliff - Damn straight!

[B]WU:[/B]
10 Leg swings, both legs, each direction!
10 Air Squats

[B]WOD:[/B]
7RFT:
3 225# Back Squats
7 L-Pull Ups

12:24

[I]The 225# Back Squats were the rest! I was able to do 2-3 decent ones in a row! My L-Pull Ups seem pretty good, though the last round had quite a few "Bro Reps".:D I was the last one of the three working out, but I wasn't the last one on the board! :D[/I]

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Thursday October 9, 2014

Rest and reflection and medical examinations.

No breaks, no dislocations, but a good deep bruise.

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Friday October 10, 2014

I guess my elbow works okay...

Mobility
Deadlifts
10x45#
5x135#
3x225#
2x315#
1x365#
1x415#
1x465#
drumroll please...........
1x480 (PR!) (with Caitlin and Lexie both watching!!!)

10x315 clean grip
10x225 snatch grip

walking lunges
20 empty handed
10x11# overhead
10x45# overhead

Yeah I guess my elbow works after all.

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Awesome DLs JT!! Congrats on the PR!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings, each leg, both directions
10 Air Squats
30 sec fingertip holds
10 Push ups
10 Bar taps
3,2 Pull Ups
10 Hollow Rocks
10 Abmat sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
5RFT:
500m row
2 min rest

18:02

[I]I tried to do keeping the rows under 2:00. I ended up doing them slightly over at about 2:03 to 2:04. My hammies were feeling it for the last two rounds! At least I wasn't the slowest on the whiteboard (by 18 secs!! :D)[/I]

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Saturday October 11, 2014 (Sue's Birthday)

Some mobility, including TGUs, which are a great warmup exercise

40 minutes of:
Air Dyne
walking lunges
push ups from the knees
kettle bell swings (20#)
jumping rope (a couple dubs, mostly singles)
Air Dyne

(There was no Oly lifting done today)

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Saturday October 11, 2014

Afternoon session:

walked 3.64 miles stopping every hundred yards or so to swing a weighted club. 45 swings...

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Sunday October 12, 2014

29F when I woke up, a hard frost outside.

Snatches
5x11#
5x45#
10x95#, focusing on speed and technique, and seeing how my elbow felt.

C&J
10x95#, focusing on speed and technique and not aggravating my elbow.

6 false grip ring pullpus
6 T2B

A good sunday morning in the Shed 'o Pain.

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Looks like the message boards are having some issues, a week of posts have disappeared...

Sunday October 19, 2014

A Dan John Intervention Day

Patterning
Bulgarian Goat Belly Swings for Hinging
Wall Facing Squats for Squatting

2 rounds of:
30 second front plank
30 second right plank
30 second left plank
1 tgu each side
2 kb goblet squats
3 pullups
2 kb goblet squats
1 tgu each side

5 rounds of:
10 kbs, carry kb in one hand to other side of shed, 10 kbs

20 walking lunges
20 overhead walking lunges

then played around on the rings and bar doing a few pullups and a few T2B with no real agenda other than to play around on the monkey bars.

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Sunday 10/19/14

Row 800 M
Clean and Press 95 lbs 21 reps
Row 400 M
Clean and Press 95 lbs 21 reps
Row 800 M

I forgot to start the clock on this but kept it moving pretty well. Two football naps powered tonight's workout.

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great work as usual all.....

friday....they gyms 5th birthday party.....in teams we played family feud style....as in we all got dressed up in costumes and had to answer gym related questions.....and then we all got to do different work outs....i ended up doing a ton of rowing and air squats.....i was talking to a couple of the people who are still there that i did foundations with and we were all surprised how quick that past five years have gone and how far we have come...

saturday

in partnership with a buddy of mine


In Pairs:
P1: 500m Row my buddy

P2: 500m Row me

P1: 50 45lb thruster my buddy

P2: 50 Goblet Box Squat me w/ 16kg kb got them unbroken...my buddy was still recovering from his thrusters

P1: 30 pull ups my buddy

P2: 30 Toe Touches me unbroken....my buddy was really starting to hurt from his pull ups and thrusters

P1: 50 45lb thruster my buddy

P2: 50 Goblet Box Squat me unbroken....my buddy was still on the floor when i hit 45 of these

P1: 500m Row my buddy

P2: 500m Row me

20:25

my buddy was still lying on the floor by the time i finished my last row.....what are friends for if you can not punish them on occasion....:D

Plank hold: 1min. *on elbows?

Standing Abs: 100 large green band

Plank hold: 1min. *on elbows?

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Monday October 20, 2014

Good extensive warmup

Snatch practice
5x20kg
5x40kg
5x50kg
5x60kg
1x65kg
1x70kg
1x75kg (miss)
1x74kg (hit)

Jerks from the blocks
10x50kg
10x70kg

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10/18 Saturday Partner WOD
Five rounds (one partner works at a time):
40 wall balls
60 no-pushup burpees
200M plate carry (45/25)
60 V-ups
40 lunges.
4 rounds + 40 wall balls + 60 no-pushup burpees with Matt before the 36:00 cutoff.

10/19 Workout
5K run through neighborhood. Up Valerio, through Elings Park and down, up Portosuelo and home.
About 35 minutes.

10/20 WOD
A1. Front Squat (3221*) 3-5 reps x 5 sets @90 sec rest
*Coach's Note - The 2 second hold on the bottom of the Front Squat is important
95-115-135-135-135
These slow descents and long bottom holds make the weight awfully heavy.

A2. 15 Unbroken SFG KB Swings x 5 sets @60 sec rest
Used 1.5 and 2 pood, really worked on popping hips and holding tension at the top of swing.

B. 8 x :30 Row Sprints For Meters @2 min rest
146-145-147-145-145-146-148-146
In the later sprints I kept pushing the damper higher. It seemed to boost my meters a little bit.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15588352652/[/url]

Claw

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Monday 10/20/13

For time:
30 box jumps
30 Pull Downs 180 lbs
30 kettlebell swings, 45 lb
30 Step ups 35 lbs DBs
30 Hanging Leg Raises
30 push presses, 65 lb.
30 Good Mornings 45 lb
10 burpees

14:14

Modified today's WOD for the equipment in my basement, old age and my arthritic knees. I just didn't have 20 more burpees in me.

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10/20 Week 2 Wendler Deadlifts
WU:
Row 1km; shoulder pre-hab; pull-ups 6, 10, 7, 10; walking lunges x20ydsx2
Workout:
Deadlifts 60, 70, 85 x5/ 110, 115 x6/ 120 x20
T2B x10x3
Cash out:
KB swings 35 x150/ 45 x60