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Cliff - Thanks! I'll pass them on. Great job!

Alden & John J - awesome work!!

[B] At base Globo:
WU:[/B]

Run[URL="http://www.mapmyfitness.com/routes/view/190763746"]Accelerator Runway Run[/URL] 1.39 mi
,222222 mi walk
100 SUs
1 min on Jacobs Ladder
20 Air Squats

[B]WOD:[/B]
20 Min AMRAP
5 Burpees (Yay! Burpees!)
10 Pull Ups
15 Push Ups
20 Air Squats

6 + 5 Burpees (Yay! Burpees!) + 10 Pull Ups + 5 Push Ups

[I]Cindy + Burpees (Yay! Burpees!)!! Had to work this within the normal noontime Globo rush! Tough to do! (Both the WOD and the squeezing t in!)[/I]

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Cindy with burpees? AWESOME!!!!


Tuesday June 4, 2013

3 mile walk at a brisk pace.

3 minutes AMRAP, 3 minutes rest:
TGUS, 3 each side
burpees, 29
presses 45#, 56
kbs 20#, 60
bench presses 45#, 110

It comes as no surprise that the biggest movements (tgus, burpees) had the lowest reps and the smallest movement (bench press) had the highest reps. Big movements through a long range take a lot more force and energy. Small movements through a small range take less force and energy. That's why I like to program the big movements (e.g, burpee muscle up, burpee pullup, burpee snatch).

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JT - It certainly was!! BTW, nice job on that AMRAP!! TGUs are harder than they have a right to be! :D 110 Bench Presses!?!?!?! Awesome yourself!!

[B]At the base Globo!
WU:[/B]
500m row
100 SUs
DU work
6 24" Box Jumps
20 Air Squats
10 Dips

[B]WOD:[/B]
7 RFT:
200m Run
12 SDHP (75/55)
12 Ring Dips

[I]Scaled to 80# & Dips.[/I]

25:17

[I]Wow! Ended doing the SDHPs and the Dips in subsets of 3s. During the last 2 sets of Dips. I could feel my shoulders, but was glad I was able to do the dips, which had been a problem for me.[/I]

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6/1 WOD
Hike Mt. Whitney
6,000’ elevation gain up to 14,460’ or so and back down
22 miles.

Garmin messed up a little but here is first half up: [url]http://connect.garmin.com/activity/322388801[/url]
Here is second half up: [url]http://connect.garmin.com/activity/322388828[/url]

Claw

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6/5 WOD

A. Squat Clean, 3 reps, 6 sets, 90sec rest
95-125-135-145-145-out of time

+
B. 4rds for reps:
30sec Box Jump (step down)
30sec Push Press (45/33)
30sec Toes-to-Bar
30sec Wall Ball Shots(20/14)
30sec No Pushup Burpees
<30sec rest between movements>

274 reps total.
First CPC WOD since Murph. Feel like I am finally recovered from Murph and Whitney on successive weekends.

Claw

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Claw - Cool hike!! And glad you are back!

[B]WU:[/B]
100 SUs
200m run
10 Lunges
Mobility Work

[B]WOD:[/B]
5 RFT
15 DL 225/185
200m Run
15 Toes to Bar

(Ended up doing 3 rounds, due to time.)

17:36
[I]Went TOO Heavy on the DLs. I did subsets of 5, which dropped down to 2. The runs were slow. TTB were faster, went from 3 subsets of 5 to 2 subsets of 8 and 7. Called it quits after 3 rounds since my back was getting sore from bad form.[/I]

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Claw - Nice hike!

6/4
WU:
Row 1000m
Back and hip mobility
High knees and butt kicks
Lift:
Deadlifts 45 X10/ 135, 160, 195 X5
Assist:
Front squats (shoulder and wrist mobility) 45 X3X10

6/5
Row 5K 21:36

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great work as usuall guys.

busy time in my life right now

monday

1500 m row

800 m sled pull 70 lb on sled w/20lb vest and 20 lb ankle weights

7 minute amrap

6 back, forward lunges and squat
20 sit ups

133 reps

tuesday


200 m run
10 goblet squats 30lb dbell
15 ghd situps w/20lb med ball
200 m run
20 goblet squats 30lb dbell
25 ghd situps w/20lb med ball
200 m run
30 goblet squats 30lb dbell
35 ghd situps w/20lb med ball

8:58

last nite

dbell bench 25lb dbell 3 x 20

t bar raise 3 x 10 45lb plate

lying side delt raise 2 x 20 per side 5lb

band pull aparts single red band 5 x 20

decline dbell sit up 30lb 3 x 8

and now for 4 days off the regionals are in b.c. this weekend and all the gym staff and coaches are off to that.

i have a buddy coming into town tomorrow afternoon that i played football with in high school. and have remianed friends all these years. his only comment when i asked him what he wanted to do for the 3 days when he was here was "i want to be so tired that when i get to my conference on monday i sleep through the first day".

so challenge acepted.....road bike ride for him friday afternoon. then up early saturday couple hour hike then a couple hour mountain bike ride (i will miss this but some friends will take him out. i could use the break i am sure :D) then off to whistler for dinner at my parents and a road ride back to squamish to be finished off with a going away party for some good friends i met through crossfit. then sunday morning "breakfast in the bluffs" which is beginner climbing before they get to crowded then a rousing game of frisbee golf and off to vancouver to drop him off but not before a 10ish km ride on the crusier bikes around the sea wall at stanley park.

i just want him to see what a "normal" weekend in squamish is like and for some people that is pretty close. bike ride, parties, climbing, hiking, golf.....sounds pretty perfect summer weekend.....

i just found out that in some gov't report we are considered the youngest age population for a town our size in canada :pepper::pepper: i guess maybe i can relive my youth :rofl:

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Thanks for the kind words everyone.

6/6 WOD
A1. Box Squat, 31X2, 3-4 reps, 4 sets, 3:00 rest
185-225-225-245(3 only), to 18' box with Abmat

+
"The Cindy Experiment"
5 Pullups
10 Pushups
15 Squats
2:00 work/2:00 rest for 5 rounds total (20:00)
12 rounds + 5 pull ups + 3 push ups.

My normal Cindy PR is 16, so this experiment showed me how much improvement I can get with a little planned rest built in. All sets straight through. Big class this morning, it was fun.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8971053240/[/url]

Claw

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Great work, everyone! I'm always inspired as I read your posts. Keeps me going back into the gym when things are "creaky" (which is most mornings).

[QUOTE=Cliff Miller;1170073]
i just want him to see what a "normal" weekend in squamish is like and for some people that is pretty close. bike ride, parties, climbing, hiking, golf.....sounds pretty perfect summer weekend.....
[/QUOTE]

Cliff - You are definitely living the dream. Jan and I are planning a m/c trip to Canada in the next year or two. I'll have to convince her that we are adding Squamish to the itinerary!

6/6
WU:
1 mile dog walk
Lift:
Bench 45 X10/ 95, 110, 135 X5
Skills:
Turkish/ Husky Get-Ups 25# X20. The dogs thought this was another game to play with Daddy so many of my reps included one or two dogs chewing on my arms or standing on my chest. :)