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Pat - Sorry about the back muscle

Cliff - Good on you for pushing the firebreather and for your work to make Squamish such a great spot for mountain biking!

1/23
WU: Row 1000m; pushups X10; pullups X6X6
Workout: Pushups BW, +5, +10, +15, +20lb X12 reps; supine rows X2X10

1/24
WU: Row 1000m; t-spine and hip mobility; pull-ups X5X6
Workout:
Walking lunges BW, +15, +25, +35, +45lb X20 yds
KB snatch 25# X56 reps
KB swings 25# X100 reps

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Friday January 24, 2014

Rowing and goblet squat warmups.

Snatch practice up to 65kg. Felt like I could have gone heavier, but tried to be smart.

C&J (squat clean) practice up to 90kg.
Felt like I could have gone heavier, but tried to be smart.

Combined 155kg.

Need 180kg combined at my age/weight to qualify to represent US for pan ams...

Very encouraging.

1k row cash out.

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1/24 WOD
A. Backsquat, 30X1, 8,6,4,6,4,2, rest 2-3min
135-155-185-155-185-225

Really liked this "wave" rep scheme. Lots of volume. Going back down in weight really made it seem light second time around. Very very happy with my totally legit depth on every single rep.

+
2:00 Row for Cal
rest 5:00
x3
note: goal is total COMBINED CAL FOR ALL ROWS
38-37-37 = 112 Cals.
Rowing is much easier with weightlifting shoes on. Gotta remember that.

Claw

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Saturday January 25, 2014
A Level-Three Snow Day at The Farm
(only police, emergency, and department of transport vehicles allowed on the roads)

So, I dodged the snow drifts and went out to the barf barn, where there were snow drifts INSIDE the barn.

Twenty Rounds of:
10 box overs, 20# box
10 lunges,
1x225# deadlift.

Here's a short video of a deadlift in the snow INSIDE the barn! (fast forward to the 13 second mark)
[url]http://www.coachseye.com/R47O[/url]

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Sunday January 26, 2014

Just a one mile walk in the snow...
[url]http://www.coachseye.com/vXy6[/url]
[url]http://www.mapmyrun.com/view_workout?w=471004701[/url]


Attached Thumbnails
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1/25
WU: Row 1000m; t-spine and hip mobility; Pull-ups max in 5:00/33
Workout: TGU 25# X25; KB swings 25# X25
Cash out: Bike trainer intervals 2:00 warm-up/ 7 intervals 1:00 on; 2:00 recovery/ 4:00 cool down

1/26 Active rest. 7+ mile hike in Red Rock Open Space

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thanks alden

JT bummer about the snow drifts in the work out shed....

not to rub it in but saturday went for a 3 hour bike ride in vancouver around the sea wall in t shirts and stopped for wobbley pops and pulled pork tacos at an out door patio. (shoulder was not happy by the end of it) sunday a 2 hour dog walk and a very good nap in the sun on some south facing rock face. :D

friday at the box


High Pin Zercher Squat: 3RM 245lbs

Stiff Leg Sumo Deads: 8-8-8 185-205-225

Weighted Hip Ext. 3x20 20lb dbell

SS Walking Lunge: 50'-50-50'-50' total of 85lbs....my legs were not real happy by the end
*barbell + max chain

Decline Weighted Sit-ups: 3x12 15lb dbell

Standing Abs: 150 unbroken with large green band

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1/27
WU: Row 1km; pull-ups X6X6; press 45 X10/ 60, 75 X5/ 85 X10
Workout: KB C&P 25# X60; KB swings 25# X100
Cash out: KB press 35# X20

Today was going to be a shoulder press day but felt something in my back on the 85# set. Decided to quit there while I was ahead.

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Tuesday January 28, 2014
-12F this morning in the barn,
(but at least the walls blocked the -45F windchill)

Goblet squat "warmup"

Deadlifts
10-5-4-3-1-1-1-...
55,95,135,185,225,275,315,355,375,400

Back Squats
5-4-3-2-1-1-...
45-95-135-185-225-255-275-295-310

2.2 miles on the treadmill, increasing the incline every .1 of a mile

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Hey all,
is anyone going to Shreveport for masters nationals??
I want to go (there's no qualifying total I think you just have to have a total, any total).
What about Pan Ams, its in Toronto I think? That one there IS a minimum qualifying total but they seem pretty low.
I figure even if I dont do as well as I'd like, its off the bucket list. Probably eat pretty well in Shreveport, grab some REAL poutine in Toronto.