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8/31

Unloading from the camping trip and winterizing the trailer. Lots of "loaded carries" as I unload the trailer and put things away for the winter. The season here is too short but it sure is a good season while it lasts...

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Sept. 1, 2016
WU: Run 400M 2 Rounds
10 ring rows
20 situps
20 cradle-rocks

Strength
Make Up
Bench Press
Push Jerk
Front Squat 6@115, 6@125, 6@115

Conditioning
4 rounds
400m Run
15 T2B
10 Push Press 135/85 / Did Back Sq @105

15:48

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9/3
WU: Row 1000m. Finally have enough ROM in my knee to use the rowing machine. :kicking0:
Workout:
DL 65 X3X15
OH press 45, 55, 65, 75, 75 X10
Pull-ups 8, 8, 8, 8, 6
Supine rows 10, 8, 10, 10
Pushups X3X10
Waiter carry 20# X 00:45
Suitcase carry 52# X 1:45

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Nice work, guys!!

[B]1 Sept:

At the Hill AFB training center (Awesome facility!!!!!)
WU:[/B]
10 Burpees (Yay! Burpees!!)
1 mi run
10 10 SUs plus 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
Deadlifts:
5 @ 225#
5 @ 255#
3 @ 290#

[B]4 September:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
Shoulder Press:
5 @ 80#
5 @ 95#
6 @ 110#
5x10 @ 65#

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9/4
Mountain biking in Cheyenne Mountain State Park. 8.4 miles; 1100' of elevation gain.

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Happy Labor Day guys!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 KBS, 1.5 Pood
Back Squat:
3 @ 205
3 @ 235
16 @ 265

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[B]WU:[/B]
500 m row
10+ 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Daniel
For time:
50 Pullups
400 m run
21 Thrusters @ 95#
800 m run
21 thrusters @ 95#
400 m run
50 Pullups

37:15

[I]About 1:30 slower than my last attempt on 4 Sept 2016. :([/I]

[B]Evening:[/B]
1 mi dogwalk
10 1.5 Pood KBS
Bench Press:
3 @ 105#
3 @ 125#
160 @ 140#
5x10 @ 75#

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great work as usual guys

still recovering a bit from what ever bug got me

sunday....sunny and warm....wife and i took the cruiser bikes to the city and put on about 30 k.m. around the stanley park sea wall and a bunch of the other bike paths

all links (wfs) [url]http://vancouver.ca/parks-recreation-culture/stanley-park-seawall.aspx[/url]

then over to granville island [url]http://granvilleisland.com/[/url]

and finally into gastown [url]http://www.gastown.org/[/url]

before heading back along the sea wall into stanley park. all in all a great day

monday was tired so just went to the gym and did some bench press type stuff

tonight....feeling better after being at work

4 matt dead lift 1 rm 475 lbs

good mornings 8-8-8-8 85-96-105-115

belt squats 4 x 10 90 lbs

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Sept. 6, 2016

WU: Run 400M then 2 Rounds:
10 PVC Pass-thru's
10 PVC Good Mornings
10 Ring Rows
20 Lunges
10 Sit-ups

Conditioning
With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65) / I did Back Squats

84 / 72 / 52 for me, all at 65lb.

Core
4 Rounds of:
15 GHDSU / 25 Sit-Ups
1 minute D-Ball Hold (Bear Hug Style)

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accessory night last night so I went over to the crossfit side for a team chipper

4 of us myself, another older chap and 2 fire breathers

20 minute amrap

up to 100 reps of each

squat, sit up, bench press 135lbs, dead lift 135 lbs, 24" box jump, row for cals, wall ball, 24 kg kb swing and a bunch of other stuff that the fire breathers did :D

1190 total reps for the team

I texted my coach afterwards "I am going back to the darkside as the crossfit side is to much work"

it was fun to do but it sure made me realize just how much I like the powerlifting world