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4.15.2019 MONDAY-
WU: BIKE 15 cal then
10 banded good morning
10 PVC OVH squats
10 Banded side steps, each way
10 air-squats

7 x 3 Snatch Complex

On the 1:30 x 7 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set #1 - 60%
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Sets #5+6+7 - 69-75%, based on feel.
55-70lb

BACK SQUATS
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%
95-165lb

WOD:
"Randy's on a Boat"

5 Rounds:
15 Power Snatches (75/55) 65lb for me.
21/15 Calorie Row
20:23

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Nice job on the Snatches and Squats and especially on "Randy's on a Boat", Patrick! I might try it!

[B]At base Globo:
WU:[/B]
.111111111 mi walk
.5 mi run
.111111111 mi walk
1 min on JacobsLadder, 113 flights
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 20" Alternating leg step ups
10 Scap Pulls
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 KB face pulls

[B]WOD:[/B]
Row, 1000 m
50 Strict Pull-ups
Row, 1000 m
100 Push-ups
Row, 1000 m
150 Air Squats

27:29

[I]This was a slog. I had to do the rows in 10 hard pulls, 3 easy, 8 hard, 3 easy, 6 hard,.., etc. I got the row and pull ups done in 9 min even though my left arm was hurting. I pressed on and got the rows done in under 5 min each. It wasn't a bad WOD though.[/I]

[B]Cashout:[/B]
4 80# atlas stone lifts

[B]Evening[/B]
1.28 mi Dog walk

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Yesterday 4/15/19
Recovery Day!
Agile 8
Elbow RX circuit
VooDoo Flossing on elbows and arms
Hip mobility movements
Rice Bucket Routine

Today 4/16/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
1-2-1-2-1-2-1-2-1-2

2 TGUs (1 each arm) 35, 44, 53, 62, 70#
20 calories on Echo Bike
5 rounds
17:35

2 ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

The atlas stone lifts sound fun. I'd love to give those a try. Maybe not 80# though. 50 would probably be plenty for me.

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Those Atlas Stone lifts would be interesting. From time to time we do 50, 60, 90lb sandball over the shoulder lifts. The 90lb is tuff for me....

04.16.2019 Tuesday

1 x 1 Power Clean & Push Jerk
Take 15 minutes:
Build to a Heavy Single

Made 135lb failed at 145lb. it was mental.... maybe should have tried 140lb

On the 3:00 x 4 Rounds:
2 Rope Climbs (15')
15 Kettlebell Swings (53/35)
One set of Max Unbroken Toes to Bar
-Rest remaining time...
Only made 1 rope climb, "pulling" is killing my arm right now......:mad::mad:

WOD:
“Graceful”

AMRAP 8:
7 Clean and Jerks (115/80)
30 Double Unders

149 Reps. 95lb and 60 SU... go go... go on this one!!

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Great work guys!!

Yeah, Patrick, the atlas stones are a different animal. The base Globo has the Gopher Strength ones, not real atlas stones, but good for learning them.

[B]WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Banded pass throughs
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
5, 2, 2, 1 Pull Ups
10 12" Alternating leg step ups
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# KB Face Pulls

[B]WOD:[/B]
3 rounds of:
9 Deadlifts, 135 lbs
5 Power Cleans, 135 lbs
3 Push Press, 135 lbs

8:29

[I]The DL's were tough on this one. I was surprised how well the cleans went.[/I]

[B]Evening:[/B]

1.14 mi Dog walk

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

2-3-5-2-3-5-2-3 Ladder
Sumo Deadlift 185, 195, 205
KB Bench Press 44, 53, 62# (One armed on last two sets)
Strict Pull Ups 10, 10, 20#

7 Minute EMOM
10 calories on Echo Bike
10, 10, 8, 8, 8, 10, 10 calories
Very tough. I saw this somewhere online. It called for 20 calories per minute. You would have to be a fire breather to complete that! I'll try to complete 10 calories next time.

Cartwheels and slack-lining to cool off.

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4.17.2019 Wednesday
WU: Run 1 lap then 2 rounds
10 banded good mornings
10 ring rows
10 burpees
15 push-ups
10 PVC Pass-thrus

4 x 6 Tempo Bench Press
Tempo Barbell Bench Press
4 Sets of 6 Reps
Building to a "heavy" set.

Tempo is a 5-second lowering phase and a one-second pause with chest contact. Please remember to use a spotter
These got tuff... 100lb

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift
135-245lb

WOD:
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
200 reps. 30lb DB. 20 situps instead of PU.

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Great stuff guys! Love those cartwheels Tim!

1.14 mi Dog walk

34 Burpees (Yay! Burpees!!)
10 Pullups (5, 3, 2)
10 1.5 Pood KBS

[B]WOD:[/B]
CrossFit Total:
1 Back Squat, 345 lbs.
1 Shoulder Press, 135 lbs.
1 Deadlift, 335 lbs.

[I]This was kind of squirrely because I started it right before we had to leave of Good Friday services. I had to split up the WOD! I was happy that I could still do 135# in the Shoulder Press! I was 10# less than the last time I attempted this! [/I]

[B]Evening:[/B]

1.19 mi dog walk

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

* 10 Goblet Squats, 2 Swings, 5 push ups 53#
* 9 Squats, 4 Swings, 5 push ups
* 8 Squats, 6 Swings, 5 push ups
* 7 Squats, 8 Swings, 5 push ups
* 6 Squats, 10 Swings, 5 push ups
* 5 Squats, 12 Swings, 5 push ups
* 4 Squats, 14 Swings, 5 push ups
* 3 Squats, 16 Swings, 5 push ups
* 2 Squats, 18 Swings, 5 push ups
* 1 Squat, 20 Swings, 5 push up
16:05

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Hip Banded Stretch (found on Steve Murphey's Instagram page)

Awesome Total Bill! I can't even fathom a 345 pound back squat.

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Thanks Tim! I feel the same way about cartwheels! ;)

[B]WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin clap Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
4, 3, 2, 1 Pull Ups
34 Burpees (Yay! Burpees!!)
10 TRX face pulls
10 10# Gopher Strength Face Pulls

[B]WOD:[/B]
3 rounds of:
Row, 500 m
300 Double Unders (3 1 Single Unders)s
20 Thrusters, 65 lbs

22:43

[I]This was a tough one. The thrusters were the worst. Each round took a little over 7 minutes.[/I]

[B]Evening:[/B]
1.14 mi Dog Walk