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Jan, YAY! BURPEES!!!:rofl: Congrats on the 17.1 PR!! Yes, I believe I saw Mikko doing King Kong! As I said, he makes it look easy!! Good luck with the new gym. Sounds like fun!
Patrick, my son in SD sent me pictures of the ball park there. You building an ark? :rofl:
Nice work guys!

1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Dead lifts:
5 @ 210#
5 @ 240#
10 @ 275#
5x8 @ 160#

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3.02.2017 Thursday

WU: Dyno-Bike 3Min then
3 Rounds
60SU
12 HR Push-ups
60SU
15 OVH Squats w/PVC
60 SU
15 Air-squats

Skill Practice- Lite day: PRE-OPEN DAY
worked on DU.....need to consistently practice these......

"Rowling" with a burpee penalty 10 rounds
Causally row 70-90m and put the handle down.
How ever many meters you are away from 100 do that many burpees.
Between cycles walk 25yds. w/one DB over-head the other DB Hanging, switch sides, go 25yds.

Nice easy day... I had to do 30 Burpees: worst was six, best was 0.

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Hey people. Been a while. Maybe two years, a few urological surgeries, and a knee that is close to needing a replacement.
Did the scaled 17.1. Finished in 16+. That was the closest I could get it without a stop watch. doing crossfit at my local gym. Will do workouts 3-4X's per week. Off days rest or swimming once it get a little warmer. Oh, does working as assistant coach for 6 year old grandson in soccer count as exercise?

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Hey Pat Q.- Will back in!!!. Yes- Coach a grandson (You like dog) counts!!
Best Patrick T.

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3.03.2017 Friday

Did 17.2 Masters Scaled 50-54 / 35lb DB
Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 knee raised
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 PU-Chin over bar.
8 power cleans

I 118. Got into the 4th round, only managed to get 6 PU in. I spent almost 4Min. on my first set of 16PU. Was doing 3-4 at a time and had to rest too much. Did much better doing 1-2 PU at a time. I did get "NO-REP" on a couple of PU. :mad: Good work out...... legs and rear are sore the next day

3.04.2017 Saturday
WU: Run 400M then did various movements with the group:
High Knees, Butt-Kickers, side latterals each way, then a few sets of Bear crawls.

Hang Cleans
3@ 95, 3@ 115-2x
Lite Dead lift: 5@145lb.

WOD- 2Man Partner 18Min AMRAP Each man completes the cycle, then rest during your partners cycle.
8 Push-ups
Run 1 lap about 250M
12 Push-Press 65lb

Not sure how many we did but I got the gym owner as a partner and he keeps me moving!!! I need to "slow" down on the Push-Press and work on form. Can't afford to hurt my shoulders!!!!

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PAT QUIGLEY!! Welcome back!! Sounds like you've been through the ringer!! Great to hear from you! Awesome work on 17.1!! And I agree with Patrick,coaching the grandson counts!! :D

Patrick, Nice job on 17.2! And form is key!!

1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 KBS
Shoulder Press:
5 @ 85#
5 @ 100#
7 @ 110#
5x10 @ 65#

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thanks for the warm welcome back. Did 17-2 scaled for 60+ males. Finished in 6:44. My lunges suck with bum knee. Would have gotten most NR's at my old box. Enjoying this cycle of "fitness" before TKR. Have a great day.

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Great work men, way to go!
.I'm passing the 17.2 lunges not good for my knees...
Hello Pat Q..i'm "new" here, i think my first post was on page 1200..
I have a bad knee arthrosis in my knees normal squats, deadlifts any bounce, jump or running is forbidden..
Have they injekted hyaluronic acid in your knees? Here in Finland one product is called Synvisc One and i'll have injected few times, really helps the stiffness and acking. Glukosamine and MSM powder helps also but for me Cissus (cissus guadrangularis) have been even better than both of those.

Friday-3 March
One arm bent over side lateral Db
6kg: 10,20reps
12kg (27lbs): 15,15,15,15reps
Kb floor press with Kb's:
20/12kg 20/24kg 10/32kg 11/32kg
Db alt upright row:
20/12kg x 2

Sat 4 March

"Superman" holds ->
Plank:
both few round slowly count to 15 with each

Kb swing -> lying on floor one arm Kb french press
Kb swing
15reps with:
8kg,16kg (one pood),24kg,32kg (2pood),32kg,24kg,16Kg
One arm Kb french press:
15reps/8kg kb x7

Nice sunny winterdays here this weekend, nice to be out walking with dog and be out with kids.

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welcome back pat....glad you are still at it

great work as usual guys

friday night...missed the gym to go see robert cray and band....great show...got home late which led to a messed up saturday though...oh well

today....smoking 5 pork butts and all the fixings for our new gym grand opening....even got a jar of cheese whiz to go with the butts

speed bench 9 x 3 105 red bands

rope push downs 6 x 4 20 kg

rogue grip seated row 8-8-8-8-8 75-95-105-11-125

decline camber bench bar row 10-10-10-10 85-95-105-115

80 boards of death 20@2, 20@3,20@4,20@ 5 55 lbs...just made it to the end

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Hey Jan, I have done 4 rounds of the shot and use the same supplements. A total knee replacement is in my future. I am trying to extend this round of health before the surgery. Still do 1-2 minute squat holds as part of everyday warm up. Don't do squats and deadlifts with as much weight as I have. Good to hear from you. My lunges now would be counted as a non-rep is any box. I just do the best I can and move on,








[QUOTE=Jan Hedman;1267378]Great work men, way to go!
.I'm passing the 17.2 lunges not good for my knees...
Hello Pat Q..i'm "new" here, i think my first post was on page 1200..
I have a bad knee arthrosis in my knees normal squats, deadlifts any bounce, jump or running is forbidden..
Have they injekted hyaluronic acid in your knees? Here in Finland one product is called Synvisc One and i'll have injected few times, really helps the stiffness and acking. Glukosamine and MSM powder helps also but for me Cissus (cissus guadrangularis) have been even better than both of those.

Friday-3 March
One arm bent over side lateral Db
6kg: 10,20reps
12kg (27lbs): 15,15,15,15reps
Kb floor press with Kb's:
20/12kg 20/24kg 10/32kg 11/32kg
Db alt upright row:
20/12kg x 2

Sat 4 March

"Superman" holds ->
Plank:
both few round slowly count to 15 with each

Kb swing -> lying on floor one arm Kb french press
Kb swing
15reps with:
8kg,16kg (one pood),24kg,32kg (2pood),32kg,24kg,16Kg
One arm Kb french press:
15reps/8kg kb x7

Nice sunny winterdays here this weekend, nice to be out walking with dog and be out with kids.[/QUOTE]

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@Pat. Welcome back! Nice to have you back with us "mature participants." Regards the knee replacement... A friend of ours (65 years old) had a knee replacement this year and his comeback is amazing. He was a serious stud before his knee went south, having competed in the Leadville 100, skijouring in Leadville, CO, and a serious back country runner and hiker. As his knee deteriorated, he was less and less active. Nine weeks after his knee replacement this year, we climbed Handie's Peak, 14,058', in August and he was less than 20 minutes behind me to the top. We skied Copper Mountain, Vail and Keystone this week and he was in the moguls and ungroomed stuff with the rest of us. After seeing his recovery, I no longer fear a knee replacement when it comes time.

Yesterday was day 37 of skiing and over 600,000' feet of vertical for the season. We had wonderful powder days at Copper Mountain and Vail this week. Probably in the top 10 ski days I've had in my life... My guess is a combination of the snow quality and the improvement in my skiing due to lessons this year. We are skiing tomorrow on a powder day with one of our ski instructors; she is a great lady and loads of fun to ski with. I expect to be completely thrashed tomorrow at the end of the day. ;)

Have been doing some lifting (upper body) throughout the ski season but nothing really of note. Just trying not to loose too much upper body strength during the ski season.

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Thanks for the encouragement Alden.

170306 WOD

15 minutes treadmill
5 minute dynamic stretch
5 minutes static stretch

Strength: 5,3,1 Shoulder press: 105,135,155.

4 RFT: 15 Dips, 30 GHD sit ups, 400 meter run.
Scales: dips assisted, Sit ups to parallel, and spinning 400 meters.

15:32.

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Nice work guys! Went to the blood Dr today. He said I'm doing well thinks I do not need to see him until next year!! :pepper:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 4)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
17.2
12 min AMRAP:
2 rounds:
50 ft DB Walking lunges with 20# DB
16 AbMat sit-ups
8 20#DB Cleans
Then 2 rounds:
50 ft DB Walking lunges with 20# DB
16 Jumping Chest to Bar Pullups
8 20# DB Cleans
Then back to the 1st set of 2 rounds and so on...

Got 5 rounds + Walking lunges + 6 AbMat sit-ups, 186 reps!
[I]Scaled it like a boss!! :rofl:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squats:
3 @ 210#
3 @ 245#
26 @ 275#
5x10 @ 150#

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great news about the blood doc bill....alden 600,000 feet...great way to spend a winter.....pat....you are active enough...you will bounce back from it quickly...

today at the gym

1 rm green bands squating to a 16" box 295 lbs

front squat 8-8-8-8 135-185-205-215

walking lunge 3 x 20 12kg kb in each hand

frog stance dead lift 8-8-8-8 231-231-255-255

large green band good mornings 100

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Nice stuff Cliff!! 100 Good Mornings!?!!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)
Burgner warmup

[B]WOD:[/B]
For time:
200 m run
10 95# Snatches
400 m run
10 135# Cleans
800 m run
10 135# Cleans
400 m run
10 95# Snatches
200 m run

27:49

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 KBS
Bench presses:
3 @ 110#
3 @ 125#
20 @ 145#
5x10 @ 80#

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Bill you are doing two WOD's per day. Are you now a master's competitor?

Today was a very busy day at the gym:

20 min. treadmill
5 minutes dynamic stretch
5 minutes static stretch

3X4 exercises for agility and coordination with light kettlebells.

Deadlifts: 55333111
(50 to 70),( 75 to 90), and (105 to 125) for the 1's. These were done with dumbbells.
Thought that my Fitbit would show lots of activity. Later found out the battery was dead.:ranting2:

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Pat, That Fitbit story was funny!:rofl: Been there, done that!:rofl: I just started doing 5/3/1 in the evenings because the pounds (& my chemical numbers) were going in the wrong directions!

I could only compete in the scaled divisions!!:rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4!)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
5 Box Jumps
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Dead Lift:
5-5-3-3-3-1-1-1-1
135#(5)-185#(5)-205#(3)-225#(3)-275#(3)-315#(1)-335#(1)-345#(0)-315#(1)

[I]I was asked by this soldier doing DLs to critique his form and give him some tips! He was impressed when I was pulling over 300#. Not bad for an old guy![/I]

[B]Evening:[/B]
1 mi dogwalk

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@Bill - Glad to hear your blood doc says you are good to go for a year. Good news indeed!

Day 40 of my ski season (and last day unless some crazy snow happens later this month or in April). 672k' of vertical for the season at seven different resorts. As much as I love skiing, I am ready to get back to the gym, mountain bike, dirt bike and street motorcycle. That is the tough part about Colorado; each morning you have to decide which of the fun things you like are you going to do that day. ;)

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Alden, Sounds like a tough life - but someone has to do it!! :rofl: You had a great season!

[B]WU:[/B]
10 10 SUs with a DU attempt (got 4)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 4, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Jerry:
1 mi run
2000 m row
1 mi run

33:40

[I]My 5th Jerry and my slowest!:shrug: I kept on thinking about Jan and Cliff's rowing marathons! The row did go slower than it should have... [/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead lift:
3 @ 225#
3 @ 255#
6 @ 290#
5x8 @ 160#

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17.3 whupped me. Did the men's 60+ scaled. Done after 3 rounds in 17.09. Form on the snatches fell apart and was seriously winded (I don't go beyond that any more). Looking forward to hearing more successful posts. Tough one.

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Nice work men...again!
Nice with good doc results Bill, and good deadlifts...

wed 8 March:
Db clean and press:
20/6kg x2
10/12kg (27lbs) x 5
One arm bent over side lateral:
15/6kg
12kg: 15,15,15reps
One arm bicep pull with Kb:
I stand about half of a meter (ca20") from the wall, lean slightly forward
and support the free hand on the wall at about head level.
Then i keep the Kb in my hand at about "jeans front pocket place", and
pull the Kb straighr upward, consentraiting the most pull on bicep with
the little and ringfinger. I'll pull it so that the hand is about navel-level...
Good bicep exercise wich activate the upper back/rear delt also good...
10reps: 16kg (one pood), 24kg
6/32kg (two pood) x2
10/24kg 10/16kg

Thur 9March:
One arm Kb row (free hand supporting on knee)
10/16kg 10/24kg
Then 10 sets of 10 reps/32kg with max 1min rest/set
One arm french press lying on floor:
20/8kg, 11/16kg (PR) negative rep/24kg x2
11/16kg, 15/8kg

Fri 10March:

"spiderman" 10reps (5+5)
burpee 10reps

Then emom so that one round is:
first minute 16 "spiderman" (8+8)
second minute 5 burpees
10 rounds.

The new gym where im going is opening tomorrow, i was getting the keycard
yesterday and looked around at the same time...wau, what a place it is going to be...all kind of functional things, rope climbing, rope "slamming" ropes, kettlebells,wallballs, pegboard, dumbells up to 50kg (110lbs), trapbar,
boxses,sprintplace with sledge where you can add weights, plus regular gym gear, bikestudio etc... can't wait to sunday for training... :)
Have a nice weekend everyone.

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Bill- Happy to heat the Blood work went well
Alden- Your a Skiing King this year!!

3.07.2017 Tuesday Would have been my Grandpa's 101 B-Day. I miss him.
Conditioning
5 sets of:
5 Deadlifts.
Run 1 Lap
1 minute rest between sets
Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU

3.09.2017
Skill Practice
BENCH 4 Sets of 5 @ 95 then 25lb DB Bench press to exhustion.

3 rounds
30 Double unders
run 1 lap
Rest 1 min

3 rounds
10 Sit Ups
run 1 lap
Rest 1 min

3 Rounds
10 burpees
run 1 Lap

This one took me about 25:10 as was cruzing with one my buddies....

3.10.2017 Friday
Workout 17.3 SCALED 50-54yr.
*Prior to 8:00, complete:
3 rounds of:
6 Jumping PU chin over Bar.
6 squat snatches, (45 lb.)
Then, 3 rounds of:
7 Jumping PU chin over Bar.
5 squat snatches (75 lb.)
*Prior to 12:00, 3 rounds of:
8 Jumping PU chin over Bar.
4 squat snatches (95 lb.)
*Prior to 16:00, 3 rounds of:
9 Jumping PU chin over Bar.
3 squat snatches (115 lb.)

I only got 58, I got to the 75lb Snatch bar and completed 8 Snatch's total. I went at a steady pace. I failed a couple of times at 75lb, but must say my shoulders held out which was the most important thing. This morning I thought about doing it again, because I think I can get to the 95lb Bar. Then I thought better and determined I need to be happy with it and not stress my shoulders!!! :D Good Work Men!!! Keep it up!!!!

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@Patrick - Yes, it was a very good year. Both from the number of days and the great skiing we had.

3/11
WU: 1 mi dog walk
Workout:
DB OH press 10, 15, 20, 25 X10
Ring pull-ups X3X10
KB swings 35# X4X20
Turkish get-ups 25# X4:00

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Jan good luck with the new gym. Sounds interesting.

170312 WOD
30 Bodyweight Bench
Row 500 meters
30 BW BP
1000meters row
10 Bw Bench
2000 meters row
For time.

Scales: 145 Bench(60%)
Stationary cycle: .5 mile, 1 mile, 2 Miles.
18:16.

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jan.....sounds like an adult playground.....have fun there

alden....sounds kind of like where i live.....to much fun stuff to choose from.....we are all just chomping at the bit for spring to arrive.....we had 4 inches of wet soupy snow friday morning and are looking at a week to ten days of nothing but wet weather....:(

this morning

6 rm dbell press 85lbs per

rm 40 lb dbell bench 48 reps

ez bar skull crushers 8-8-8-8 20-30-35-40

decline e z bar 10-10-10-10 20-30-40-50

blue band push down 100

talked to my mechanic at the gym as well...next weekend the plan is to upgrade my 1967 chrysler newport.....he figures he can get 100-125 more horse power by sunday night......i can hardly wait to start on this project...i have never spent any time under the hood of a vehicle beyond oil changes....

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Thanks guys.
Cliff, if you are going to spend much time under the hood in different posiotions
i'll bet there is going to be stiffness here and there... :) If you get as much as
100 hp more it's really much...are then the breaks next to improve :) good luck.


First time at new gym. Took easy and tried different things...
Started with C2 rowing - rowing machine is positioned so that you see the hole gym, so as i rowed i "planned" different combos to the future... then
suddenly i had rowed more than 3k,so i rowed 5000m @22:05min.

Stiffleg/romanian deadlift -> close grip bench

Deads:
10/60kg
5reps/ 80kg,100kg,120kg,140kg
Close grip bench:
10reps/ 40kg,50,50,50,50kg

Dumbell alt upright row:
10/15kg (33lbs) 10/20kg (44lbs)

Then tried different machines:
Seated calf sledge
Incline press machine
Pushing weight sledge
Assault bike
C2 Ski ergo
Etc...

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Real Kick@$$ guys!!

1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
Shoulder press:
3 @ 90
3 @ 105
5 @ 120

[I]What should be a good day since it's my wife's birthday. Unfortunately, we found out our godson passed away on Saturday... He was only 27. Life is short, so you need to make the most of every moment.[/I]

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@Bill - I am so sorry to hear about the loss of your godson. 27 is way too young...

3/12
WU:
1 mi dog walk
Air squats X3X10
Halos 25, 35, 35 X20
Back mobility
Workout:
Turkish get-ups 20# X 5:00
Bike trainer X 30:00
Row 2000m

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condolances bill.....yup 27 is way to young to go

jan....i hear you about moving positions....i think i will be enough hinderance to andrew that i may just be the parts and beer boy more than anything :D and yes brakes will be on the list for 2018....i may regret going down this rabbit hole


tonight

box squat to a 15" box 355 lbs

stiff leg deads 8-8-8-8 185-225-245-275

chest harness belt squat (something our coach dreamed up) 8-8-8-8 35-60-70-80

4 x 20 24kg kb hip extensions

100 large green band good mornings

45 minute dog walk in the rain .... but at least it is still light out

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Thanks Alden. You are right about that 27 is way too young. Nice work there.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got one)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog holds
10 Pushups
1, 2, 3, 4 Chinups
Burgner warmup
Snatch 45#-75#-95#-115#(f) :eek:

[B]WOD:[/B]
Open 17.3:
In 8 min:
3 rounds:
6 jumping Pullups
6 snatches @ 45#
7 jumping Pullups
5 Snatches @ 75#
Before 12 min:
3 rounds:
8 jumping Pullups
4 Snatches @ 95#
Before 16 min:
3 rounds:
9 Jumping Pullups
3 Snatches @ 115#
Before 20 min:
3 rounds:
10 Jumping Pullups
2 Snatches @ 135#
Before 24 min:
3 rounds:
11 Jumping Pullups
1 Snatches @ 155#

Scaled it like a boss! :D The early rounds went easy. I used my legs on the jumping pullups. Made it to the 115# rounds. Missed several times @ 115# and then I got 3 in a row. Got the jumping Pullups and a couple of snatches. 130 reps.

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squat:
5 @ 230#
3 @ 260#
25 @ 290#
5x10 @ 150#

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3/13

WU:
1 mi dog walk
Back mobility
Air squats X2X10
Halos 25, 35, 45 X20
Workout:
Pull-ups X3X10
KB swings 35# X 1:00 with 1:00 recovery X 5 sets
Cash out:
Practice KB OH squats and KB snatches

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Bill- Awesome jump on 17.3, just Awesome!! Great work.

3.13.2017 Monday

WU: Run 400M then 2 rounds
5 Pull-up
10 Push-up
15 Air-squats
20 Sit-up

Strength
D.B. Thruster
Set of 15 12 9 6 nft 15lb DB

Push Press
Set of 5 5 3 3 1 45, 65, 75, 75, 95lb.

Conditioning
"Helen"
3 Rounds
400m Run
21 K.B. Swings
12 Pull Ups

13:39 did all the PU without a band. Happy for that. 35lb KB tho.........:confused:

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tendonitis in right shoulder. Waiting for insurance co. to authorize isoderm patches. Will have to make up some weird WOD's to keep me busy otherwize.:mad:

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nice work on 17.3 there bill

bummer about the shoulder there pat....good luck getting that sorted

tonight

4 x 20 10" step up 24 kg kb each hand

5 x prowler suicides

3/5/7 matts out and back

:28.5
:27.39
:25.94
:24
:29 my legs were gassed by the end....

100 large green band high bar good mornings.

45 minute dog walk

keep up the great work guys......

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Awesome work guys!! Congrats on doing the Pullups in Helen Rx Patrick!! Awesome achievement!

Pat, I've done weird pushups my self!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 2)
10 leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9:

135# Power Cleans
Row (calories)

16 min

[I]Did this almost 2:30 slower than a year ago! :shrug: [/I]

[B]Evening:[/B]
1 mi dogwalk :brrr:
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 120#
3 @ 135#
12 @ 150#

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@Pat - When I got tendonitis in my elbows, I had good luck with fish oil. I bought the high quality stuff (lots of EPA and DHA) and I took big doses. That and rest knocked it out pretty quickly.

3/14
1 mi. dog walk
Mountain bike ride in Red Rocks Open Space. 6.7 miles; 1:13; 932' climbing
Halos 25, 35 X20
Turkish get-ups 20# X5:00

My shoulders are creaky after the skiing and the time off from the gym. My sciatica has also kicked in with a vengeance. :ranting2:
I have decided to follow Pavel's kettle bell program from his book Enter the Kettlebell. I had very good luck with that years ago and avoiding heavy overhead lifts and deadlifts will give my back a chance to settle down.

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last night

floor press 1 rm 235lbs

mega bow 6-6-6-6 145-165-175-185

e z bar incline tri 8-8-8-8 20-25-30-30 shoulder was creaky by the end

bent dbell row 10-10-10-10 40-45-50-55

decline dbell row 10-10-10-10 45-50-55-60

100 high bar blue band push downs

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Good work men - as usual! Patrick good pullups and Cliff nice floorpress!

Tuesday 14 March:
Did not have much time, so the workout was short:

Assault bike 10min (70kcal)
C2 row 10min -2250m

Thursday 16March:

Assault bike 10min
Pulldowns (on a lever arm machine,similar to hammer strenght)
10reps: 30kg,70,70,50,30kg
Ciriut of:
Db row->prowler sledge 2x20m (ca130ft) ->Alt db upright row
Db row:
10 reps 25kg,40kg,50kg,50kg (110lbs)
Prowler sledge:
40kg weight on sledge
Db Alt upright row:
10 reps 15kg, 20kg,25kg,25kg

Lying on the floor ez tricep press
15reps 20kg 30kg 10reps 40kg,40kg
15reps 30kg
Ski erg (this is a though machine)
5min -970m

New gym feels really great, even not all equipment has arrived yet.

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3/16
WU:
Halos 25, 35, 35 X20
Back mobility and lumbar stretches
Air squats X3X10
Workout:
Pull-ups 6, 10, 6, 6
KB swings 35# X1:00 work set/ 1:00 recovery X 5 sets
Cash out:
Practice KB OH squats 25# X6 and KB snatches 25# X3X10

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Alden- Come back slow..........
Jan- New gyms seems cool!!

3.15.2017 Wednesday Yoga nite. Had a different instructor, sometime she was going too fast for this "new" guy. She did show me some new balance holds that were cool.

3.16.2017 Thursday

WU: Run 1 Lap then
400M row
400M Dyno-Bike

Did some DU practice... I need it!!

WOD:
EMOM x 4 rounds(20 min)
15/12 Cal Row
12 D ball over the shoulder
20 Seconds Battle Rope/ 6 Burpees
2 Sled Pushes /heavy
Handstand walk/ handstand hold/ bear crawl