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@Alden, 200# KBS? :yikes:

Friday July 10, 2015

A long day at work


Saturday July 11, 2015

Walked one lap around the muddy trails on the farm.
Time to head to the beach house!

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Sunday July 13, 2015

Walked one mile. There may be hope for the hip/back/butt.

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Monday July 13, 2015

Walked 1 mile.
Did PT for hip/back/butt
Walked another mile.

There is definitely hope!

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last nite.....cycling down for comp next week....

said to coach "wow I really like this new programing....the breaks are great"

he said "don't get to used to it" :rofl:

singles back squat to 266 lbs

singles dead lift to 335 lbs

ghd raise 3 x 10

45 degree hip raise 12-12-12 bw/10/15

elbow plank 4 x 20 sec

large green band good morning 100 unbroken

lunge 100 unbroken

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JT-200 kbs! Still :yikes:!!

Good kick@$$ stuff guys!!

[B]WU:[/B]
800 m run
100+SUs...

[B]WOD:[/B]
21-15-9
WBS
Burpees

20# WB

8:42

[I]1/2 as slow as the other guy on the board (who's 1/2 y age!) YAY! BURPEES!![/I]

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[QUOTE=JT Kalnay;1254670]@Alden, 200# KBS? :yikes:

[/QUOTE]

LOL. No, the 56# KBS I tried a few years ago nearly killed my back. What I meant to say was 200 reps of KBS after my regular workout. Before I hurt my shoulder, I was doing 200 kbs after most workouts.

7/11 Road bike ride. Breckenridge to Vail/ 38.5 miles/ 2:47/ 2130' of climbing

7/12 Road bike rides. Vail to Eagle and Glenwood Springs to Dotsero/ 40 miles/ 2:24/ 1165' of climbing

7/13 Road bike ride. Lake Dillon loop/ 20 miles/ 1:45/ 1350' climbing

7/14 Rest day

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7/15
WU: Row 1 km; shoulder rehab
Workout:
Deadlifts 65 X5/ 85, 105, 125 X15
Pull-ups (1 band) X10X3
KB press 25 X12/ 35 X12X3
Pushups 10, 12
DB rows 55 X12X2

Ran out of steam near the end and mid back was very creaky today. Decided to quit while I was ahead.

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alden.....those sound like some nice bike rides......those mountains where you live are amazing

last nite.....love this tapering thing

warm up bp for opener 210lbs

single arm dbell row..10-10-10 35-45-55

pull aparts red band 100

ez bar jm curls 10-10-10-10 20-30-40-50

hammer curls 10-10-10 35-45-55

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[QUOTE=Cliff Miller;1254819]alden.....those sound like some nice bike rides......those mountains where you live are amazing
[/QUOTE]

@Cliff - Yes, our annual road bike trips are a lot of fun. There are 20-30 of us who do it as a self-supported ride. Four people per vehicle and we take turns driving. Good exercise and scenery, loads of laughs and happy hour starts promptly after each day's ride. :) A smaller group is doing another one later this summer on mountain bikes in the Leadville, CO, area. Your mountains are special too. Jan and I have skiied Whistler/ Blackcomb twice and love the resort.

7/16
Row 5km. 24:19
KB swings 35# X100 reps

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Good stuff guys!!

[B]15 Jul:
WU:[/B]
10 Leg swings on each leg in both directions
15 Push Ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 RDS FOR TIME:
25 DOUBLE UNDERS
15 SDHP (115/95#) Sumo Deadlift High Pulls
10 RING DIPS (can also replace w/ 20 regular or bench dips)
400M RUN

Subbed 75 Single Unders & 20 Bench Dips:
36:03
[I]I was glad the 115# SDHPs went well since 55 SDHPs last week hurt my right elbow. (I REALLY wanted to break 36 Min!!)[/I]

[B]16 July:
At Base Globo:
WU:[/B]
500 m row
100+ SUs
2 min/202 ft on Jacobs ladder
10 Leg swings on each leg in both directions
10 Push Ups
25 Dead Bugs

[B]WOD:[/B]
20 MIN AMRAP:
10 BURPEE BJ
10 T2B
10 PISTOL (5 EA)
200M RUN

Scaled to modified Pistols:
3 rounds + 10 Burpee Box Jumps
YAY! BURPEES!!
[I]The Burpee Box Jumps were the choke point in this one. The run was next slowest. I thought I could at least get 5 rounds, oh well. :shrug:

I met with some contracting folks today. My buyer said that he's seen me at the base gym. I said yes. He told said, "You do that CrossFit stuff!" I said, "Guilty as charged!" :rofl:[/I]