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March 31, 2016 Thursday
Back from a 3 day trip to Nashville for work. I like that place.

Bill- Nice work on the DU's!! I just can't seem to get them, I need to get a rope and work on them at home. Oh a nice DL PR!!!

WU:
Mobility.....
5Min DynoGlyde
400M Run then 3 Rounds:
10 PVC Pass-thrus
10 Ring rows
10 PVC Good morning

DeadLift- went lite:
5@135, 5@165, 8@185, 16@185
Bench- Lite here too.....
5@75 3x, 5@85 2x

WOD:
100M Row 5x with 1Min rest between each.
My rower would not read the 10th of seconds so.....

19sec, 19sec, 19sec, 18sec, 18sec
Could be almost a 2sec variance here!! I'll use anther rower next time.

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nice p.r. bill

nice work on the rower patrick....i have a love hate realationship with it

tonite at the gym in the sun

speed squat...large green bands 165 lbs 10 x 1

connans wheel 1 reveolution 180 lbs

glute hammie raise things 12-12-12 135-185-185

100 sit ups

200 banded hammie curls blue band

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April 1, 2016 Friday

WU:
Mobility......
Run 400M then 3 Rounds
10 DB Walking lunges
10 Wall-Push-ups
10 PVC OH Squats

BackSquats
5@115, 5@135, 7@160

Strict Press
5@55 5@65 5@75

3 Rounds
50 air-squats
7 jumping PU
7 dips/green band
10 hang power-cleans
10:16

Air-squats went better then expected. I did more in a row then expected with little rest:D

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Thanks guys! Patrick, I hear you on the DUs! I've been wrestling with them since 2010! There have been times when I couldn't get my feet off the ground after 150 WBs!

[B]1 April:
WU:[/B]
400m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 Pullups with segmented negatives
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
EMOM for 15 min:
3 135 Power Cleans
5 24" Box Jumps
10 Pushups

Did the first minute's work in 56 seconds. I was only able to get up to 4 box jumps on the 2nd minute.:ranting2: Then I just did the Power Cleans for the remaining 13 minutes. :shrug:
This is one of the things I love about CrossFit. You set PRs, the the next WOD knocks you on your butt! :D

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[B]WU:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Ab rollers
[B]WOD:[/B]
Shoulder Press:
5 @ 120#
3 @ 135#
1 @ 150#

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April 3, 2016 Sunday

Ya guys, you got to love cross-fit: Forever changing motions!! :pepper:

WOD: Weed Wacked for a good 2.5hrs.+ today. The drive way and road-side front of the property look better!!!

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nice work guys

saturday.....8 hours tearing down and rebuilding the back fence....gotta keep the rotti and chiwawa in eh :D

sunday

speed bench

mega bow bar bench press 5-5-rm (4) 165-185-210

reverse jm press blue bands 10-10-10 115-125-130

d bell roll back 10-10-10 15-20-25

angle bar flat row 10-10-10 95-105-115

hammer curls 10-10-10-10 30-35-40-45

2 hour dog walk up the valley along the river.......spring certainly is well on its way here

today

1 rm mega bow bar back squat green bands 345lbs

back squat 5 @ 275 5 @ 295

frog stance dead lift 8-8-8 225-255-275

1 minute dimmel deads @ 135 28 reps

bent cable row fat grip bar 6 x 6 100lbs

glute raises 2 x 12 185 lbs

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April 4, 2016 Monday

WU:
Mobility
Run 400M

Snatch- Bar 45lb
EMOMx9: 2 Snatches at 75%

Sq. Clean 65lb
EMOMx9: 2 Cleans at 75%

Conditioning
30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 65
30 TTB
30 Push Press, 65
30 Deadlifts, 95
30 Wall Balls, 20/14
30 Burpees
30 Double Unders / 90 SU

25:20

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tonite at the gym

5 min ayrdne

3 x 2 minute 90lb belt squat walk on 3" foam mat

4 x 5m/10m/20m prowler suicide's

4 x 45 sec elbow plank

not the greatest work out cause i stupidly went out for a late lunch with a buddy for the best greasest burger and onion rings....so worth the pain....:D

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April 5, 2016 Tuesday

WU:
10Min airdyne
Mobility.......
Run 400M then 2 Rounds
10 OVH walking lunge
10 Cradle-rocks
10 Air-squats

Strength
Deadlift & Bench Press
Use 90% of your 1rm
3 @ 70%
3 @ 80%
Max reps @ 90%

Lite bench: 6@75, 6@75, 15@75
Dead's: 3@195, 3@220, 6@250

Conditioning
21 HSPU / DB Press for me.
21 Ring Dips / small purple band
21 Pushups / wall-pushups.
Run 1 Lap
15 HSPU
15 Ring Dips
15 Pushups
Run 1 Lap
9 HSPU
9 Ring Dips

13:10
9 Pushups
Run 1 Lap