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multi grip M bench press 5-3-RM (4) 157.5-177.5-197.5

3 x 20 red band ext. rotations

6 x 1 3 board bench press 245lbs

floor jm press 3 x 10 45lb dbell

floor skull press 3 x 10 50 lbs....coach came by for 3rd set and said try the new preacher bar.....amazing just changing the grip a bit and my shoulder was much happier :)

underhand t-bar row 8-8-8 90-115-125 lbs

seated M mag grip row 90-110-115

seated hammer curls 8-8-8 30-40-50 lbs

medium bar red band push downs (one per side) 100 reps

keep up the great work guys.......

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Nice job Cliff!

[B]WU:[/B]
.33333333 mi run
2:45 sec on the Jacob's Ladder
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20+sec fingertip plank
10 Push ups
10 Pull ups
10 Dead Bugs
10 Sit ups

[B]WOD:[/B]
For Time
100 Double Unders (3-1) SUs
30 Burpees
11 Squat Clean Thrusters (135#)

14:42

[I]This was a DNF. I did about 1/2 the WOD. Clipped my chin on the the 2nd thruster. At least my tennis elbow felt better.[/I]

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@Bill, glad to hear the tennis elbow felt a little better.

Wednesday February 25, 2015

Walked 2+ miles on the beach, found some nice shells.

Surfed for about an hour, found some nice waves.

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thanks bill......your work also helps to keep me inspired

OTH .... JT....I sure would rather be where you are :D

last nite.....which was susposed to be an easier nite

3 x 30 box step up to a 16" box

banded abductor red band 3 x 20 per side....my hips were not happy by the end

3 rounds

30 second belt box squat to a 14" box with a red band around neck and then right into belt squat walk....with 90 lbs to boot

8 minutes rowing

4 rounds 30 seconds per side

hanging by one arm off ring keeping 15lb dbell square to the ground with shoulders....If that makes any sense...I really did not think it was doing much for me till this morning when I woke up and was sore as heck.....

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Thursday February 26, 2015

Walked 1 mile carrying 10# in each hand. This is really hard.

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Cliff, I'm just trying to keep up with you guys! :D

JT, Carrying weights, either walking or running is surprisingly tough!!

[B]WU:[/B]
.33333333 mi run
3 min on Jacob's Ladder
100+ SUs
10 Leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Push ups
10 Pull Ups
10 Dead Bugs
10 Sit Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5-5-5-5-5 Shoulder Press 65#-75#-95#-115#-135#(2)

7 min AMRAP:
200ft Bear Crawl
100ft Lunge
100ft Broad Jumps

1 round + 200 ft Bear Crawl

[I]The shoulder presses went easy until 135, when i started feeling it in lower back! Stopping it at 2 reps seemed the better part of valor! I guess I might have been able to finish another full round. But, the bear crawls where tough and I could feel.[/I]

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Great work, guys! I keep reading this to stay motivated.

Rest day today after 6 days of skiing and 5 powder days in a row. I can tell my leg endurance is improving but my overall endurance is going down. I can tell every time I climb a set of stairs at elevation. Due to shoulder, haven't done a swing in 6 weeks and too tired for the gym each night after skiing. The good news is rest and motrin have helped with sleeping and normal daily activities. (tucking in shirt, taking a shower, etc.) The bad news for Janice is that she is now carrying her own skis. ;)

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Friday February 27, 2015

Snatch practice up to 75kg

C&J practice up to 100kg

Competing in the Arnold next Thursday at noon.

Today, I got invited to the 2015 Master's World Cup in Dallas in August as the American and Pan American Champion!

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Saturday February 28, 2015

-8F when I got in the car this morning to head to CrossFit Tiffin with Tim from the Shed 'o Pain. Thank goodness for heated seats in my hand-me-down car.

Did a bunch of mobility and a dozen snatches and a dozen C&J with light weights while people were doing 15.1 and 15.1A.

Caught Tim doing a HUGE 185# C&J with seconds left on the clock. A good visit to CrossFit Tiffin.
[url]https://www.youtube.com/watch?v=-eoz...e_gdata_player[/url]

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[QUOTE=JT Kalnay;1249635]Friday February 27, 2015

Today, I got invited to the 2015 Master's World Cup in Dallas in August as the American and Pan American Champion![/QUOTE]

@JT - Congratulations! Nice work.

2/28
WU: Row 1500m; 16" box jumps x10; lat pull-downs 35, 55, 75, 95 x10
Workout:
Deadlifts 80, 95, 115 x5/ 135, 155 x6/ 165 x12
DB press 10, 15, 20 (right side) x10/ 20, 30, 40 (left side) x10
Barbell OH press 45 x10x3

Really happy with the shoulder progress. Still can't tuck in my shirt but I can put my hand behind my back again and no random stabbing pains. :kicking0:
Even felt like I could do a few swings today but decided that patience was the better course of action.