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thanks for the welcome back guys. .
Today was back squat day: 5 times to 285, 3 times 315, 1×335.
Leg press: 10 X285, 10X 350, 100X 385.
KB swings: 36KG, 3X10.

hopefully I will have time this weekend to sit down and do a full blown Wendler design.. Unfortunately, I have misplaced my old logs in the moved to my new house.

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Real Kick@$$, Guys!!

[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 Pull Ups
10 AbMat sit Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS
DU practice

[B]WOD:[/B]
20 Min AMRAP:
10 Over the Box Jumps (24")
10 HR Push Ups
10 1.5 Pood KBS (Russian)

9 rounds + 10 Over the Box Jumps + 8 HR Push Ups

[I]Clipped my shin on the first jump! :ranting2: Scaled the rest by stepping up! The boxes were the choke point on this one! I consider myself lucky I didn't bleed all over the place! :D I got almost 5 reps done in the first 10 min, not as many in the last 10...:shrug:[/I]

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last nite

3 rounds for time of:
400m Slam ball Carry (20)
12 GHD Slam ball Deadlifts (20)
12 1/2 GHD Slam ball Sit-ups (20)

10:34

Ext. Rot. Band Pulls: 4x20/s

Side Lying Rear Delt.: 3x15/s 8 lb dbell

Flat Bench Chain Sit-ups: 3x15 one chunk 5/8" chain
*pause for 3sec. at bottom

may not be able to get to gym till monday as there is a 4 day music festival that is expectin 35,000 people per day....would not be to bad if it were not for the fact that our town is only 18,000 and there is only one major road running north south......:confused:

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Pool intervals.

after 400 y. warm up. 4X 2X50 sprint w. 15 sec. recovery in between repeat. 50 yard active recovery in between sets.

This leaves me winded after the first 50 and then after 15 sec. another 50. Been doing this for a week and a half. recovery after the 4th set was better and will add a fifth soon. Whole workout takes 30-35 minutes. This is done three times per week on off days from the Wendler sets at the gym.

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Nice Job, Cliff & Pat!!

[B]At Base "Globo":
WU:[/B]
10 Leg Swings (Each leg, both directions)
10 Air Squats
Finger tip plank progressions
10 Push Ups
3,3,2,1 Pull Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
’24 Down’

For Time
24,23,22,21…1
Push-ups
Sit-ups
Run 200m between each set

This workout is designed to be done on a track. 24 push-ups, 24 sit-ups, run half a lap. 23 push-ups, 23 sit-ups…

1:05:53

[I]3:35 FASTER than on 12 May 14!! I did this on the 1/2 mile track, so it might have been easier! But, I guess this CrossFit stuff teally works!! :D[/I]

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@Pat, there's nothing quite like pool intervals is there?

Friday August 8, 2014

lots of stretching, my back is 99% of the way back in.

Held a goblet squat holding a 25# weight for 5:42.
This really hurt.

Did 10 OHS empty handed with my toes 2" from the wall.
Did 10 OHS with a 45# bar.
Did 10 front squats with a 45# bar.

Held an OHS with a 45# bar for 1:07.
This may have been the most painful thing I have ever done in athletics.


Held an OHS with a 45# bar for 1:08.
This was worse.

Rowed 500m in 2:22
Rowed 500m in 1:41

100 single unders
20 alternating single unders double unders

42 consecutive double unders (then I sat down for a long time while the room spun)

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Bill, save your skin!
JT, I am really happy to be back in the water regularly. As a former life guard and swim instructor, I am surprised that I have been out of the water for so long.

Strength day:

Warm up on bike and rower. Stretching, squat holds, etc.

Deadlifts: 10 X 135, 225
5 X 315
3 X 405
1X 455.

3X10 TTB.

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@Pat, it's an excellent complement to the high impact of CrossFit and lifting.

Saturday August 9, 2014

Back is feeling nearly 100%.

Walked 1 mile.

Oly Practice at Rubber City Weightlifting
Squat snatches to 70kg, missed twice at 75kg.
Squat clean and jerk to 100kg.
Missed at 105kg.

So that's a total of 170kg. Need 182kg to qualify for next year's pan ams at my current weight. Need 205 to qualify for next year's Worlds at my current weight. Am going to continue on with the experiment of switching to squat snatch from split snatch and of switching to squat clean from power clean. I will continue the experiment until at least the American Master's on November 1st in Savannah Georgia. Will also continue to work towards getting into a lower weight class. The next class down is 105kg (231 pounds). There's still a significant way to go to get there...

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Sunday August 10, 2014

Good to be back in the shed 'o pain.
Witnessed the beginning of the 10,000 kb swing challenge by my training partner. Looked painful!

Goblet, air, and OHS mobility and warmup.
Pass throughs.

Front squats
3-3-3-3-3
45-65-95-105-115
Really focusing on getting some high quality volume

AMRAP
10 minutes at a steady pace so you don't have to stop
3 pullups
5 pushups
7 air squats
9 step ups (12" box)

100 single unders
39 double unders in a row (then had to lie down again)
Some GHD stretching

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Vacation WOD’s

1. Run along Animas River running trail.
Little over 7 miles in about 75 minutes
[url]http://www.mappedometer.com/?maproute=329976[/url]

2. Drop in at Crossfit Catacombs
15-12-9-6-9-12-15
Deadlifts (185/135)
Toes to bar
Burpees
22:19 at 155#

3. Drop in at Telluride Crossfit
Run Keystone Gorge (trail run)
About 30:00

Two fun drop-ins! Altitude not a huge problem because I acclimatized a few days before working out.

Claw