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alden......been here for 25ish years and love it here......on any given day we can pick and choose whatever adventure we want to have......and is not happy hour starting promply after the adventure why we do said adventure :D

last nite at the gym

dbell rollbacks 10-10-10 12-15-20 lbs

pulldowns. red band one per hand 100

seated m. mag row 10-10-10 90-100-110

2 x 20

dbell front raise 20lb
dbell standing side raise 5 lb

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Last few days: lots of walking on golf courses and at the beach. Wading up to my knees, but not going to go any further, no point tempting fate.

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Missed the last couple of weeks with busyness and then vacation last week. Vacation involved a lot of horseback riding, which was really fun and a little bit of work.

7/20 WOD
A1. Weighted pullup, 3-5 reps, rest 1:00
A2. Push Jerk, 22X1, rest 1:00, x5
0/95; 10/115; 10/135; 10 (4 reps)/135; 10 (4 reps)/145
+
For time:
21-15-9
Calories, rower
Burpees over rower (lateral)
7:17.

Claw

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Awesome stuff guys!!

[B]WU:[/B]
.65 mi run
100+ SUs
10 leg swings on each leg in both directions
10 air squats
10 Push us
25 Dead bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
“MARY”
20 MIN AMRAP:
5 HSPU
10 PISTOLS
15 PULL-UPS

scaled the HSPUs & pistols
6 rounds + 5 HSPUs + 10 scaled pistols
[I]Ripped my hands on round 5, but this Mary equaled my best attempt on 31 Mar 11, which was TOTALLY scaled[/I]

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Saturday.......confirmed opening numbers for b.s. 350, d.l. 405.....my bench is still the only one I am not confident in....I think I will open 210 ish

then smoked 2 20lb barron of beef's, steamed veggies and cut peppers and tomatoes for a salad for a vollie party of 80 people for another bike race of ours .....said to wife when we left the party "wow....this is the first one of these in 13 years I have been sober at to drive home afterwards maybe this competition thing is a good thing".....her response....:rolleyes:

sunday....clean up so kinda a rest day

last nite
2 x 20 single leg good mornings

2 x 20 banded air squats...red band

3 x 8 back stepping lunge

belt squat walk....2 x 2 minutes 90lbs

plank on elbows 4 x 20 sec

2 x 20 sec ghd plank hold

tonite....wife's ukulele recital

Wednesday.....15 easy minutes on the rower

Thursday.....all day meeting for work in the big smoke

Friday.....drive to lovely Winfield, b.c. for weigh in

Saturday...comp.....

Saturday nite......big greasy burger with cheese and bacon and a couple of ice cold wobbly pops.....

sunday ... rest day and drive home

Monday.....back at it in the gym......

have a great week everybody.....keep training hard....like you always do :pepper::pepper:

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@Cliff, nice job figuring out the openers. It's nice to be confident where you start. I always pick one I know I can hit, then try 95% of my PR, then 101% of my PR.

Lots of walking on the beach, some swimming, some general tom-foolery, no lifting. Back is feeling better, hip and butt still cramp, but it's getting manageable.

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7/21 WOD

A. Clean Pull, 3,3,3, rest 2:00
B. Power Clean, build to a tough single, 10:00
175#

+
AMRAP 12:00
4 Power cleans (70% of "B")
6 H.R. pushups
8 Reverse walking lunges
10 Situps
200m run
5 rounds + 2 power cleans (125#)

Claw

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Good luck Cliff!!

[B]WU:[/B]
400 m run
100+SUs
10 leg swings on each leg in both directions
10 air squats
10 Push ups
10 Aussie rows
25 Dead bugs
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 MIN AMRAP:
10 TIRE FLIPS
50 DUs (150 SUs)

4 rounds + 7 tire flips

[I]An Old School CF WOD. The 1st round took e over 4 min. I was able to get the SUs & tire flips quicker and in a row. Great WOD![/I]

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[B]WU:[/B]
500 m row
100+ SUs
10 leg swings on each leg in both directions
10 air squats
10 Push ups
10 Aussie rows
25 Dead bugs
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9
DEADLIFT
BOX JUMP
400M RUN

Used 225# for DLs & 24" for BJs

24:02

[I]This was a tough one because my hands are still ripped up from Monday's Mary. Gripping the bar hurt, even with tape!:yikes:[/I]

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[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions
10 air squats
10 Push ups
25 Dead bugs
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 MIN AMRAP:
20 AIR SQUATS
26 MTN CLIMBER
30 ( 15 each arm) LANDMINE Clean and Press 80#

used a 35# plate:
1 round + 20 squat/26 Mtn Climbers/22 Landmine Clean & presses

[I]They were more difficult than the seemed. I couldn’t get a fast rhythm down.[/I]