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Bill- Take care of that shin!! Jan- I like that Hop-Scotch!!
7.03.2017 Monday WU: RUN 400M then 15 PVC pass thrus' 15 PVC OVH Squats 15 Pull-ups 15 Push-up 15 Sit-ups 1 x 1 Snatch Work Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat Build to today’s heavy. Followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps @ 50% Followed by… Every 2 minutes, f or 6 minutes (3 sets): High Hang Snatch + Hang Snatch @ 60% Followed by.. Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 70% Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch High Pull + Snatch @ 80% Started at 55lb last set @ 105lb. WOD: Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat. Only got 2 rounds +32. The pull-ups were a time killer for me today, |
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7.04.2017 Tuesday
WU: RUN 400M then various stretching WOD: 2 Man Complete 7 rounds 7 HS Push-up / DB PRESS for us 7 Thrusters 7 Burpees 7 T2B 7 Deadlift 7 KB Swings 7 Pull-ups A couple of Gents in their mid-50's brought the class up from the rear!! :yikes: 24:12 |
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Jan, Congrats on that HOPSCOTCH PR!!
Patrick, Nice WODs! Well, it was Monday on a Wednesday and so it was getting back to the grindstone after a 4 day weekend of working and celebrating... At least when my wife saw me running around with my shirt off, she said, "You're not as fat as I thought you were!" :rofl: I must be doing something right.. [B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (got 4) 10 leg swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Push Ups 1, 2, 3, 4, 5 Chin ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Jackie 1000 m row 50 Thrusters 30 Pull ups 9:45 [I]This was my fastest Rx Jackie!:pepper:[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pullups 10 1.5 pood KBS 10 1.5 pood goblet squats Back Squat: 5 @ 220# 5 @ 250# 17 @ 280# 5x10 @ 145# |
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Jan, Congrats on that HOPSCOTCH PR!!
Patrick, Nice WODs! Well, it was Monday on a Wednesday and so it was getting back to the grindstone after a 4 day weekend of working and celebrating... At least when my wife saw me running around with my shirt off, she said, "You're not as fat as I thought you were!" :rofl: I must be doing something right.. [B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (got 4) 10 leg swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Push Ups 1, 2, 3, 4, 5 Chin ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Jackie 1000 m row 50 Thrusters 30 Pull ups 9:45 [I]This was my fastest Rx Jackie!:pepper:[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pullups 10 1.5 pood KBS 10 1.5 pood goblet squats Back Squat: 5 @ 220# 5 @ 250# 17 @ 280# 5x10 @ 145# |
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Nice wod's men..
[I]WOD: Against a three-minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats[/I] This Patrick looked as a nice wod.. i have never done a kipping pullup, i usually always do the oldfashioned way, underhand grip...first three minutes would probably go only for the pullups:) Some 1 1/2 -2 years ago i did every now and then, total of 100 pullups, against time, underhand grip. My best was 28:50min. I was happy to go under half of an hour. I got the idea from my oldest son (he's some 50lbs lighter than me), who did it at the time for 10:10min!! Bill...that's about the best thing you can hear from your wife:) Wed 5 July: Assault bike - 10min Close grip bench press: 10reps - barbell,30,50,70kg 8/80kg,6/90kg, 3/100kg, 1/110kg, 13/60kg Seated on floor pulley curl: 15/25kg 35kg-15,15,15,15 reps Overhead tri extension: 35kg - 15,15,15,15reps SkiErg 5min - 975m |
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I'm not complaining, Jan!:D Patrick's WOD schema reminds me of Barbara, which usually takes me around 5 min per round. 3 min would be tough! Nice bench work!
[B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (got 4) 10 Leg swings on each leg in both directions 10 Frog holds 10 push ups 1, 2, 3, 4, 5 pull ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Jason 100 Air Squats 5 Jumping Muscle Ups 75 Air Squats 10 Jumping Muscle Ups 50 Air Squats 15 Jumping Muscle Ups 25 Air Squats 20 Jumping Muscle Ups 11:45 [B]Evening:[/B] 1 mi dog walk 10 Pullups 10 1.5 pood KBS Dead lift: 3 @ 240# 3 @ 275# 5 @ 310# 5x3 @ 175# |
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Good Work Gents!! Keep Moving!!
7.06.2017 Thursday WU: Dyno-Bike 2Min then 3 Rounds 10 PVC Pass-thru's 10 PVC OVH Squats 10 Push-ups 10 Pull-ups DeadLift: Felt my back in the warm-up then it gave me a TWING on #13 of the 1st set. Stopped right there.:mad: Was still sore from DL on Tues. WOD. I got the Ring PU in though. :D Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5 reps Rest 20 seconds Ring Push-Ups x Max reps WOD: Three rounds for time of: 400 Meter Run 15 Pull-Ups 20 Walking Lunges with 32/24 kg Kettlebells or Dumbbells 14:11- I scaled it a bit by doing some lunges with no weight. Getting Hot again. Supposed to be 106F / 41C today :yikes: |
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7.07.2017 Friday
WU: RUN 400M then 2 Rounds 10 PVC Pass-thru's 10 PVC OVH Squats 10 Dips 10 Push-ups 10-15 Min to work to a heavy OVH Squat from rack WOD: Every four minutes, for a total of six sets, complete: 35/25 Calories of Assault Bike or Rowing 10 Overhead Squats start on the ground. (135/95 lbs) Me @ 75lb This one worked me. 60 OVH Squats... A couple of rounds 7,8,9,10 were tuff. |
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Whoa Patrick! Be careful on those DLs! The key IMHO is form and that entails keeping your back straight & core tight. You were smart doing what you did! Nice job on the ring PUs & OHS!
1 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 1.5 pood KBS Shoulder Presses: 3 @ 90# 3 @ 100# 5 @ 115# |
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Whoa Patrick! Be careful on those DLs! The key IMHO is form and that entails keeping your back straight & core tight. You were smart doing what you did! Nice job on the ring PUs & OHS!
1 mi dogwalk 10 Burpees (Yay! Burpees!!) 10 1.5 pood KBS Shoulder Presses: 3 @ 90# 3 @ 100# 5 @ 115# |
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[B]WU:[/B]
1 mi run 10 10 SUs with a DU attempt (got 2) 10 Leg swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Push Ups 1, 2, 3, 4, 5 Pullups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Linda (Modified): 10-9-8 Reps: DL @ 240# (Trap Bar) Clean @ 135# 11:34 [I]The Trap bar was much easier than the normal bar. Part of it is that the bar handles are higher, so you are not lifting as high. I was going on the 3rd round of cleans when the gym staff showed up giving me that "don't drop the bar" look, so I figured to cut the WOD before I'd get in trouble. :mad:[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats Back Squat: 5 @ 220# 3 @ 250# 15 @ 280# 5x10 @ 145# |
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great work as usual guys.....lucky you bill....my wife tells me to put my shirt back on cause people would think there was a sasquatch in the yard :D
friday.....catered a party for 50. pulled pork, baked beans and blue cheese coleslaw..... saturday.....bench press, dbell press, rope extension o/h, rope push down, blue band pull a parts saturday/sunday the wife and i took her '95 yj jeep on a 210 k.m. off road adventure.....saw parts of the province not a lot of people have ever been to and it was less than 2 hours from vancouver....people were pretty shocked when they heard what we did..... tonight 1 rm back squat 124 lbs of chain...325 lbs of steel....total 449 :pepper: front squat 6-6-6-6 135-155-185-205 tie block frog dead lift 6-6-6-6 135-225-305-315 large green band 100 good mornings |
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Bill / Cliff Great work on the BackSquats guys!!
7.10.2017 Monday WU: DU Practice for 2Min. then 3 Rounds 10 Pull-ups 10 Lunges 15 1 x 1 Front Squats and chin ups Started @ 135lb, dropped to 105lb, did 125lb on last set. Completed Chin-ups fine.... Three sets of: Front Squat x 5-6 reps @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds WOD: Against a 3-minute running clock… Row 500 Meters 135/95 lbs Ground to Overhead x Max reps Rest 3 minutes In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. rowed for 2Min 425-475M 75LB on Ground to Overhead. Got the 30 Ground to Overheads in........ |
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Great WODs guys!!
[B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (got 1) 10 leg swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Push Ups 1, 2, 3, 4, 5 Pull Ups 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] For time: 5 Jumping Muscle Ups 150 SUs 4 Jumping Muscle Ups 120 SUs 3 Jumping Muscle Ups 90 SUs 2 Jumping Muscle Ups 60 SUs 1 Jumping Muscle Ups 30 SUs 5:57 [B]Evening:[/B] We had a wind storm this afternoon with 70 MPH winds. I came home to find several branches down in the yard! Looks like I've got several days of Functional Fitness ahead of me! It could've been worse... 1 hour of debris clean up 1 mi dogwalk |
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nice work guys....
row 2000 m. crossfit squamish biathalon 4 rounds 500 m. row nerf ball through a tire 12' away (five in a row)....ten air squats for each missed ball through the tire i think i did about 150 or so air squats 15:12 it was one of the more fun work outs i have had in ages |
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7.11.2017 Tuesday
WU: Run 400M then 3 Rounds 10 Dips 10 cradle rocks 5 box jumps THEN 20 PUSH-UP, 10 T2B Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency Rope Climb, worked on free Hand-stands, WOD: Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips @ 1111 (finish each rep with pinky to your side and thumb turned out away from your body) 60 seconds Box or Bench Jump Overs (think of these as max effort jumps each time, clearing the whole box or bench – not landing on top – your goal is not just to clear the object, but clear it with as much height as possible) Rest 60 seconds Funny how functional movements like these really work you did 5 Rounds got 192 movements |
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Awesome Stuff guys! Cliff, that biathlon sounds like a blast! Patrick, That Five rounds looks brutal! Nice work!!
[B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (got 4) 10 Leg Swings on each leg in both directions 10 Burpees (Yay! Burpees!) [B]WOD:[/B] Hang Power Clean 1-1-1-1-1 65#-75#-95#-115#-135# Hang Power Snatch 1-1-1-1-1 45#-65#-75#-95#-115#(f)-105#(f)-100#(f)-100# Push Jerk 1-1-1-1-1 95#-115#-135#-155#-165#(f)-160#(f)-135# [I]I was happy about making the 100# Snatch!![/I] [B]Evening:[/B] 1 mi dogwalk Yard work, cutting & sawing downed tree limbs |
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bill......it was some of the most fun I have had at the gym in a long time...the 15 plus minutes flew by.....:D
last night floor press 1 rm 245lb 10 lb pr :pepper: incline dbell press 6-6-6 20-20-20 shoulder was creaky dbell bench press 8-8-8-8 30-40-50-60 o/h fat bar extensions 12-12-12-12 7-10-12-15 kg. off of a 14" dbell rows 4 x 10 50 lb had a buddy over after 2 years of waiting to do the front patio arch way.....looks amazing...wife is working out of town....texted her that we hit the water line in the front yard and flooded out the street....boy is she going to be surprised when she gets home tonight :rofl: |
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Boy Cliff, you LOVE to live on the edge!! :rofl: Share a picture of the patio arch! BTW, Nice PR!!
[B] WU:[/B] ~50+ Pulls on the rower 10 10 SUs with a DU attempt ( got 4) 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Push Ups 1, 2, 3, 4, 5 Pull Ups [B]WOD:[/B] For Time: 8 400m run 90 sec rest Intervals : rest 1:30 Run, 400 m | 2:07 Run, 400 m | 2:15 Run, 400 m | 2:14 Run, 400 m | 2:19 Run, 400 m | 2:25 Run, 400 m | 2:27 Run, 400 m | 2:23 Run, 400 m | 2:23 18:33 [I]I did this on the 800m track, which made it easier.[/I] [B]Evening:[/B] 1 mi Dogwalk 10 Pull Ups 10 1.5 Pood KBS Dead lift: 5 @ 255# 3 @ 290# 3 @ 325# 5x8 @ 170# |
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Great stuff, Guys!
Back from a 4 day dual sport motorcycle ride. We covered 788 miles and 174 miles of the trip was dirt. We rode Stunner and Owl Creek Passes, Dunton (near Rico) and Last Dollar Roads (Telluride) and the Ute Trail. Fantastic scenery and quite the adventure on Last Dollar Road. Steep, rocky climbs and descents, mud bogs and water crossings. What a hoot! 7/12 Mountain bike ride in Cheyenne Mountain State Park. 8.7 miles; 1120' climbing. 7/13 WU: 1 mi dog walk; functional fitness digging and filling erosion and moving tool chests into new garage; halos 25, 35, 35 X20; row 1 km; 100 single unders Workout: KB C&P 35# X5X(1-4) 100 reps Back was stiff from lifting and carrying tool chests so I skipped the kettle bell swings. I've maintained a lighter workout routine for the last few weeks, concentrating on the mountain bike or hiking, because of the tendonitis in my elbows and that has paid off. I can now bend my elbows enough to wash my neck again and they don't hurt anymore. :D It has been a long journey learning patience in the gym but I am happy with the progress, as limited as it has been. Haha |
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Cliff- Love to see the reaction on your Wife face!! Bill- That a good one 400M intervals, I think you did. when I ran Track at JC college we used to do 6x300M those were Tuff!!!
7.13.2017 Thursday WU: 3 Rounds 5 T2B 10 Push-up 15 Situps 4 x 3 Turkish Get Ups Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds WOD: AMRAP Every minute, on the minute, for 10 minutes: 8 Alternating Dumbbell Snatches (75/55 lbs) 40lb for 4 sets then 30lb.... Double-Unders x Max Reps (Score total number of double-unders performed.) Tuff work today Turkish Get-ups and this WOD worked me today..:D 150SU for me. |
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Hi Patrick. I am doing well. I'm glad to see you still hitting it hard. Yes I am now 50. I feel pretty good. Thanks for the invite to 50 and Over.
Here's a short bio. I am a husband, father, teacher, climber, and crossfitter. I have been climbing for about 20 years and crossfitting for 10. A few years ago I really was crossfitting very hard and put climbing on the bottom shelf. Several injuries later I realized that I missed climbing and shifted my focus back to climbing. I now use Crossfit to support climbing and not to suck at life. I avoid exercises that hurt me (I suspect many of us have learned that). JT was a good friend of mine. We climbed and later did Crossfit together. We had many adventures together. He had a huge personality and I enjoyed our time together. Fond memories. Today's Workout 10 Goblets Squats 35, 45, 53# 5 Strict Pull ups 0, 10, 20# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 banded face pulls (used pulley system for hangboard, worked really well) 10 banded external rotations 3 rounds All done under 15 minutes. EMOM-30 minutes 1. Air-Dyne x 30 seconds 2. Hip Extensions x 10 reps 3. Push ups x 10 reps 4. Kettlebell Swings x 10 reps 53# 5. Double Unders x 25 reps 6. Rope Ascent x 2 E2MOM Deadlift x 1 rep 225# 20 Band Pull Aparts Flexbar 5 rounds Heading to the New River Gorge for the weekend to climb with friends. |
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Welcome in Tim!! Glad to have in the group.
7.14.2017 Friday 4 x 5 Deads and L Seated Press Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 3 minutes I went lite on the Deads: 2@95lb, 1@125, 1@135lb WOD: For Time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs) 10 Strict Handstand Push-Ups 12:38 Scaled, 65lb Thurster, 20kg KB 7.15.2017 Saturday WU: 3 rounds Run 1 Lap 20 Lunges 10 T2B Did Snatch work got up to 90lb, it was my best lift, then we were out of time WOD: Partner WOD with 20Min Time Cap.. 4 Rounds of all of it!! Run 400M then Four rounds 9 Power Cleans 6 Shoulder to OH 3 Burpees jumping over Planked Partner. Both have to do it 2 Rounds +400M and 18 for us. Four rounds for each set made this one a bit tuffer then it sounds. Need about 35-40Min to get this one done. A few people were on round 3 like us..... And then for good measure after class I did a partner tire flip for 1Lap. Good 200M: and then she had me do 100 Burpees with her!!! Nuts!! Since I was there I helped Coach mop the Gym floor. What a way to spend Saturday Morning!! |
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7/14 Dirt bike ride. 29 miles of ATV trails.
7/15 WU: Row 1 km; halos 25, 35 X20; single under X100 Workout: KB C&P 35# X5X(1-4) 100 reps Back still not recovered from the garage work. Did about 20-30 swings and decided to save it for another day. |
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Welcome Tim!!:welcome: Congrats on turning 50!! Thanks for mentioning JT! I think about him often!
Guys, Kicking @$$ as usual!! Alden, Great to have you back!! Be careful about the back!! (That's part of the reason I use my hot tub!! :rofl:) Sawing wood 1 mi dogwalk 10 Pullups 10 1.5 Pood KBS Shoulder Press: 5 @ 95# 3 @ 110# 3 @ 120# 5x10 @ 65# |
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welcome to the best decade so far tim.....
alden....couple of nice rides there.....good for you getting out and playing patrick...got to love those 20 minute partner wods eh? the wife was not impressed with me after the caper i pulled on her especially since she told her whole office i flooded out the street....she did like the arch though so she forgave me quickly....once the roof is installed i will post a picture... friday....box speed squat 12 x 2 otm....worked with the coach to hit .69 seconds from bottom to top w/ green bands and 135 lbs belt squat 10-10-10 90-100-110 rhino walk 800 m. 70 lbs sunday.....helped out at our local triathalon.....inflated our 30' gorilla and wondered why people put themselves through swimming, running and cycling all at the same time :confused: tonight speed bench 90 lbs 3 x 9 medium grip narrow bench 8-8-8-8 95-115-135-155 o/h rope extension 12 kg 100 reps rope push down 12 kg 100 reps seated n. grip row 10-10-10-10-10 60-70-80-90-100 100 blue band face pulls. keep up the great work guys.. |
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They gave us a new toy in the Box - an Alpha Warrior (American Ninja Warrior) Battle rig! :yikes: Some good stuff, but we lost space..:( However, we might get climbing ropes back!!
[B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (Got 5) 10 Leg swings on each leg in both directions 10 Air squats 10 Frog Holds 10 Push Ups 1, 2, 3, 4, 5, 6 Pull ups with 30 rest between sets 10 Burpees (Yay! Burpees!!) Burgener Warmup [B]WOD:[/B] 27-21-15-9 95# Power Snatches Ring Dips 28:23 [I]It took me 19+ min to get through the 1st 2 rounds. The snatches were the choke point on this one![/I] [B]Evening:[/B] 1 mi Dog Walk 10 Pull Ups 10 1.5 Pood KBS 10 1.5 Pood Goblet Squats Back Squat: 5 @ 115# 5 @ 145# 5 @ 175# 3x10 @ 145# |
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Good Work Gents!!
7.17.2017 Monday WU: Run 400M then 3 rounds 5 Pull-ups 10 waking lunges 15 Situps Practice a gymnastic weakness: Worked on HSPU. after about 10-15Min. and some coaching I was able to get 1 kipping HSPU. 1st one it about 2yrs. I'll keep working at it WOD: Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes. This one "worked" me....... 125WB's later I was gassed. |
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Got back yesterday from the New River Gorge. Great climbing trip with Norm, Ken, Brendan, and Georgia. I'm definitely getting my flow back on the rock. I sent many good climbs including a 11c, 12a, and 11d. My favorite was Six Dollars at Summersville. A good send in summer conditions. If I can keep this up fall should be good. I just need to stay healthy and get at least one more trip to the New this summer.
Today 10 Goblets Squats 35, 45, 53# 5 Strict Pull ups 0, 10, 20# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 banded face pulls (used pulley system for hangboard, worked really well) 10 banded external rotations 3 rounds All done under 15 minutes. A. 5 sets of: Deadlift x 1 rep 225# 30 seconds Supine Ring Rows x 10 reps 30 seconds TGUs x 2 each arm 35, 45, 53, 61, 71# 30 seconds B. 5 rounds of: 5 cleans 10 seesaw presses (5 each arm) 5 Front Squats 5 push ups 35# kettlebells 8:42 C. Strict Ring Muscle Up x 1 20 Band Pull Aparts 5 rounds |
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Good Work Gents!!!
7.17.2017 Monday WU: Run 400M then 3 Rounds 5 Pull-ups Strict for me 10 Walking lunges 15 Situps. Practice a gymnastic weakness: I worked on HSPU for about 10-15 minutes and finally got 1 Kipping HSPU. 1st one in about 2 yrs. Need to work on this one. WOD: Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes. This one worked me. 125 WB's later I was gassed. :D |
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great work guys!!!!!
tonight in the haze from the close to 200 wild fires burning just a couple hours north from here box jump to 2 boxes 2 rm 32.5" manta ray back squat 1 rm 370 5 lb pr :pepper: back steping lunge 4 x 8 16 kg kb in each hand 200 large green band good mornings 1 hour dog walk |
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Cliff- We are have some wild fires near me aswell... not too close, but the smoke rolled into our area last night.
7.18.2017 Tuesday WU: Run 1 lap, then 3 rounds 5 pull-ups 10 lunges 15 cradle-rocks 4 x 5 Bench and Pull Ups did Bench @95lb. 10,5,5,5 strict Pull-ups Four sets of: Bench Press x 5 Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds WOD: Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Push-Ups 27:20 I was able to RX this one. :pepper: Its been awhile since I RX'd a WOD. Tho, my hip is complaining.......150KB swings is a lot. |
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You guys are awesome!! Hope those fires out west stay away from you Patrick & Cliff!!
[B]18 JuL: WU:[/B] 1 mi run 10 10 SUs with a DU Attempt (got 4) 10 Leg swings on each Leg in both directions 10 Frog Holds 10 Push ups 1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest 10 Burpees (Yay!Burpees!!) Burgener Warm Up [B]WOD:[/B] Snatch Balance 1-1-1-1-1-1-1 reps 45#-65#-75#-95#-105#-115#-115# 30 sec hang [B]Evening:[/B] 1 mi dogwalk [B]19 Jul: WU:[/B] 1 mi run 10 10 SUs with a DU Attempt (got 5) 10 Leg swings on each Leg in both directions 10 Frog Holds 10 Push ups 1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest 10 Burpees (Yay!Burpees!!) [B]WOD:[/B] 12 135# DLs 9 Power Cleans @ 135# 6 135# Push Presses 4:10 30 Sec hang [B]Evening:[/B] 1 mi+ Dog walk |
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Patrick-That was a heck of a WOD you did yesterday. I may have to try that some time.
Yesterday Bouldered at Rock Mill with Norm and Ken. Today 10 Goblets Squats 35, 45, 53# 5 Strict Pull ups 0, 10, 20# 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 banded face pulls (used pulley system for hangboard, worked really well) 10 banded external rotations 3 rounds All done under 15 minutes. A. (17:00) Five Sets of: Deadlift x 1 rep 225 45 seconds Ab Roll outs x 10 reps 45 seconds Double Unders x 25 reps 45 seconds B. (35:00) The Original Deep 6 Plan All lifts are done right-handed without setting the bell down between moves. 1. 5 Swings 2. 5 Snatches 3. 5 Cleans and Presses 4. 5 Front Squats 5. 1 Reverse Get-up 6. Now switch hands and repeat the sequence on the left. 3 rounds. 35# C. (50:00) E2MOM 20 band pull aparts walk on parallettes |
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Congrats on doing the WOD Rx'd Patrick! What Tim said!! ;) Tim, nice work on your WOD!
[B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt 10 Leg swings on each leg in both directions 10 Push Ups 1, 2, 3, 4, 5, 6 Pull ups with 30 rest between sets 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 15 min AMRAP: 30 Air Squats 20 HSPUs (Belly to Wall) 10 DLs @ 225# 4 rounds + 16 Air Squats [I]This was tougher than I thought it was going to be. I was hoping to break five rounds.[/I] [B]Evening:[/B] 1.5 mi dogwalk 10 push ups 10 1.5 pood KBS Deadlifts: 5 @ 135# 5 @ 170# 5 @ 205# 3x8 @ 170# |
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Bill- You had me at 20 HSPU on your WOD, I'm still working on those!!:ranting2:
7.20.2017 Thursday WU: RUN 400M then 3 Rounds 5 Pullups, 10 push-ups 15 Air-squats. 5 x 2 Back Squat I only worked @ 125lb to protect my left hip Back Squat x 2 Reps WOD: Four rounds for time of: 20 Walking Lunges (55/35 lb Dumbbells or Kettlebells) 15 Toes to Bar 8:21 first WOD this week that was not 5 Rounds and a killer.:notworth: |
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7.21.2017 Friday
WU: RUN 400M then 3 Rounds 5 Ring Dips 10 KB twists 10 Air-squats 4 x 5 sadb and rdk Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm @ 25lb Rest 90 seconds Romanian Deadlift x 6-8 reps @ 30X1 @95lb Rest 90 seconds WOD: Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Dumbbell Man-Makers 6 Burpee Pull-Ups 9 Box Jumps (24″/20″) We go 8rds. + 5 Did the 8am class today. Nice to see some folks I have not seen in along time. |
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Thanks Patrick! They were belly to wall HSPUs. I just wish they would translate better to shoulder presses! Nice Couple of WODs there!! Just watched "Fittest on Earth" on Netflix... Got motivated!!
1 mi Dog walk 10 Pull Ups 10 1.5 Pood KBS Shoulder Press: 5 @ 50# 5 @ 65# 5 @ 75# 3x10 @ 65# |
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Yes, Guys, I hope those fires stay far away. Fire is always on our minds here.
7/18 90 mile dirt bike ride through the burn scar from the Hayman fire. That was the largest fire (over 138,000 acres burned and 133 homes destroyed) in CO history. Really sobering to see how much damage was caused by someone burning a letter in the forest. The evergreens will not recover for 50+ years (not enough rain here) but it is great to see the aspens filling in. 7/19 KB C&P 35# X5X(1-4) 100 reps KB swings 35# X9:00 200 reps Farmer's carry 180# X30 yards 7/20 Dirt bike ride. 40 miles of ATV trails 7/21 Mountain bike ride Rampart Reservoir trail. 14.5 miles; 1450' of climbing; max elevation over 9300'. 3:00 hours 7/22 WU: 1 mi dog walk; row 1km; halos 25, 35 X20; 100 single under Workout: KB C&P 35# X5X(1-4) 100 reps KB snatch 35# X9:00 97 reps Farmer's carry 180# X30 yards |
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That's quite a bike ride Alden! Sounds really interesting too. I have done a lot of rock climbing in the Boulder and Estes Park area. Beautiful area!
Yesterday Bouldered at Rock Mill. I only got on problems that I wouldn't fall off. Climbed down. No falls. 0.25 mile Air-Dyne 5 Strict Pull ups 3 Arm Bars each arm 35, 45, 53# Shoulder Mobilization Routine -20 band pull aparts -10 banded face pulls (used pulley system for hangboard, worked really well) 10 banded external rotations 3 rounds 5 sets 10 Reverse Alternating Lunges 0, 25, 25, 50, 60 60 seconds rest 2 strict ring muscle ups 60 seconds rest 20 band pull aparts 60 seconds rest 3 rounds on the 4 minutes 0.5 mile Air-Dyne 15 push ups 2:19, 2:10, 2:03 Good advice Patrick. Definitely taking it easy on the back. Only back friendly exercises today. |
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