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Hey gang. Missed a ton of workouts. Been splitting up my workouts: strength one day and intervals the next. Intervals are in swimming pool. Will go back to the box when it cools down.

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Saturday August 2nd

Some easy oly movements, lots of mobility.

Walked 1 mile, biked 3.

Cheered on some box-mates (is that a word?) and friends at CrossFit 1513 partner comp.

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Sunday August 3rd

Walked 2 laps around the farm (about 2 miles).

Shot baskets with my nephew for an hour (which included throwing him alley oop passes that he dunked, and helping him work on his spinning dunk move, but mostly rebounding 3 pointers).

Swam 600 yards in 15:54.

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Monday August 4th, 2014

Back is feeling 95%, so I gave it a little test ride today.

10 snatches, ranging from 65# to 130#
8 c&j, ranging from 130# to 165#

10 OHS @ 45#
10 OHS @ 75#

all the snatches were squatch snatches (sort of, they weren't splits)
all of the c&j were squat cleans

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Way to go guys!!

I attempted some WODs late last week at the base globo, but ended up DNFing them. :mad:

[B]4 Aug:
(at Base Globo!)
WU:[/B]
10 Leg swings, Each leg, Both Directions
10 Push Ups
3,2,2,1,1 Pull Ups

[B]WOD:[/B]
Triple-3
3000m row
900 SUs
[URL="http://www.mapmyfitness.com/routes/view/494043156"]3 Mi run[/URL] (run/walk)

1:08:30+

[I]I got the row done in about 13 min with a sub 2:30 pace. The SUs were awful since my hammies were fried from the row. I started the run at YOMP (Your Own Military Pace).

I am definitely NOT a Games Athlete!! [/I] :D

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been doing my routine of 3 days of strength and 3 days of HIT at a pool. I like that separating the activities is leaving me more energy for the rest of the day---for now at least. Thinking of taking my 3 strength days and applying my old spreadsheets using Wendler. Moved recently and will have to dig them out.

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great work as usual guys

welcome back pat.....glad to see you still killing it....

life conspired the last couple of days to keep me out of the the gym but back at it now

yesterday

Floor Press: 1RM (micro bands in R3) 125 lbs

Incline Bench Press: 3x10 115lbs

DB Floor Press: 3x8 30lbs
*palms facing

Tri Ext.: 3x10 12 lbs

Close Grip Bamboo Bench: 3x1min. 12 k.g kb
*use: micros + KBs
**hold 8" off the chest

Decline DB Sit-ups: 8RM 30lbs

Pushdowns: 100 (band) black band

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Pat, Welcome back!!

Cliff, I hate it when life conspires against our CrossFitting!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Each Leg, both Directions)
10 Air Squats
Fingertip plank progressions
10 Push Ups
3,3,2,2,1,1 Pull Ups
10 Abmat sit ups
10 45# Presses
10 45# OHS
Handstand kick up attempts

[B]WUD:[/B]
For Time:
10 Deadlifts (225/155)
1 Strict Handstand Push-up
9 Deadlifts (225/155)
2 Strict Handstand Push-up
8 Deadlifts (225/155)
3 Strict Handstand Push-up
7 Deadlifts (225/155)
4 Strict Handstand Push-up
6 Deadlifts (225/155)
5 Strict Handstand Push-up
5 Deadlifts (225/155)
6 Strict Handstand Push-up
4 Deadlifts (225/155)
7 Strict Handstand Push-up
3 Deadlifts (225/155)
8 Strict Handstand Push-up
2 Deadlifts (225/155)
9 Strict Handstand Push-up
1 Deadlifts (225/155)
10 Strict Handstand Push-up

Scaled to HSPUs with Belly against the wall.

14:29

[I]Slowest time on the board. BUT, my shoulder didn't hurt during the HSPUs! The 1st part DLs were tough!![/I]

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8/4
WU: Row 1km; pull-ups BW, +15+21 X8; KB press 25, 35, 45 X10
Workout:
Deadlifts 75, 95, 115 X20
KB swings 35# X60
Cashout: Made large batch of turkey chili for an upcoming camping trip

8/5
WU: Row 1km; Burgner warmup; hang snatch PVC, 10, 20, 30, 40 X5
Workout: 3 rds
Hang cleans 45 X10
KB swings 35 X25
Cashout: Row 500 m
Cooking large batch of Louisiana red beans for upcoming camping trip and making ground turkey jerky. We eat well when we camp. :)

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on the up side from a week full of life issues last wednesday i did a 10,000m row.

41:35 which was 2:05 off my last 10,000m row....so when life gives you lemons you make lemonade :smiley_ev


last nite in the heat on the black top

AMRAP in 4min. of:
40Y High Handle Prowler (50)
*remove 10# of weight every minute
10 Air Squats

54 reps

rest 15 minutes

AMRAP in 4min. of:
40Y O/B High Handle Prowler (50)
*remove 10# of weight every minute
10 Deadlifts (135)

36 reps