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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

30 minute EMOM
2 ring muscle ups
6 Goblet Squats with 40#
20 Double Unders (these jarred my back a bit, I will avoid these for now)
10 Back Extensions
10 plyo push ups
10 Glute Bridges w/50# Sandbog
5 rounds

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Great work Tim!!

I realize that I was remiss in that last week was the tenth anniversary that I started CrossFit! Wow!

[B]WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
15:00 AMRAP:
10 Cleans, 135 lbs
10 Handstand Push-ups

4 rounds + 1 Clean, 81 reps

[I]This wasn't that bad. The 1st round took around 3+ mins. I was able to keep that pace up. I was glad I could make it into the 5th round.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
20 Ground-to-Standing Rope Climbs, 100 ft
L-Sit, 2 mins

[I]This felt tough on my grip![/I]

[B]Evening:[/B]
5 Back Squats @ 185 lbs
5 Back Squats @ 210 lbs
12 Back Squats @ 240 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs

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[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
Thruster : 1-1-1-1-1-1-1-1-1-1-1-1
45 lbs (1), 55 lbs (1), 65 lbs (1), 75 lbs (1), 85 lbs (1), 95 lbs (1), 105 lbs (1), 115 lbs (1), 125 lbs (1), 135 lbs (1), 145 lbs (1), and 155 lbs (1)

[I]These felt good. I think I should have started with higher weights.[/I]

[B]Evening:[/B]
1.14 mi Dog walk

5 Pull ups
10 1.5 Pood KBS
5 Bench Press @| 130 lbs
5 Bench Press @ 150 lbs
11 Bench Press @ 170 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs
10 Bench Press @ 100 lbs

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Keep showing up Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25#
Strict Neutral Grip Pull ups x 5 reps 0
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
1 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
5 dips 3-4
5 dips 4-5
Rest 5-6
5 times through

Not a lot of time tonight. Got something in.

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I gotta keep up with you Tim! ;)

1.14 mi dog walk
10 1.5 Pood KBS
5 Deadlifts @ 195 lbs
5 Deadlifts @ 225 lbs
13 Deadlifts @ 255 lbs
10 Deadlifts @ 100 lbs
10 Deadlifts @ 100 lbs
10 Deadlifts @ 100 lbs
10 Deadlifts @ 100 lbs
10 Deadlifts @ 100 lbs

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1.14 mi Dog walk
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 90 lbs
11 Shoulder Press @ 100 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

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Yesterday
Bouldered at Rock Mill. Very busy. It turns out it was their "Open House." Very hard to work anything.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Goblet Squats x 5 reps 60# DB (I bought a 60# dumbbell specifically for goblet squats.)
30 seconds rest
Neutral Grip Inverted Row x 8,8,6,6,6 reps
30 seconds rest
One-armed floor press x 8 reps 53#

Rogue Echo Bike - Max Cal Burner – 21 Mins
1min On : 2min Off
Aim for max calories each minute.
x 7 17,17,16,14,15,14,15 calories
I thought 2 minutes would be a lot of rest, but it went fast. Hard workout.

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Yesterday
Bouldered at Rock Mill with Jeff. Sent a few decent problems.

Today
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

10 Turkish Get Ups @53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

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Good Work Tim!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Did 10)
10 Leg Swings on each Leg in Both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap holds
10 Pull Ups
10 20" Alternating leg step ups
33 Burpees (Yay! Burpees!!)
10 TRX Face Pulls

[B]WOD:[/B]
21 Handstand Push Ups
21 Pull Up (L)s
18 Handstand Push Ups
18 Pull Up (L)s
15 Handstand Push Ups
15 Pull Up (L)s

9:56

[I]My arms were killing me after the 3rd round, left bicep and right tricep were killing me! Called it quits![/I]

[B]Evening:[/B]
1.14 mi dogwalk
3 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
3 Back Squats @ 195 lbs
3 Back Squats @ 225 lbs
12 Back Squats @ 255 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs
10 Back Squats @ 140 lbs