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last nite

speed bench w/red bands 1-1-1-1-1-1 135-145-155-160-165-170

1 rm w/2 pair 5/8" chain w/angle bar bench press 253 lbs

3 @ 165 7 @ 175 w/ angle bar

11 pin press w/red band 8-8-8 95-105-115

dbell press 10-10-10 30-35-40

seated narrow mag row 12-12-12 90-110-120

100 band pull aparts
100 band push down .....red bands

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@Cliff, looks like you're getting ready for the next meet!

Thursday August 6, 2015

Walked down to CTown.
Stretching, mobility.
6 pullups (4 in a row)
planks
moved an empty bar around in all kinds of movements
Walked back from CTown.

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Thanks JT!

[B]5 Aug:
WU:[/B]
500 m row
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! Burpees!!)

[B]WOD:[/B]
4 RDS FOR TIME:
20 PISTOLS
20 KB SNATCH
20 WBS
600M RUN

Did scaled pistols, 1 Pood KB snatches, & 20″ WBS
41:15

[I]Got a nasty shin splint during the 2nd round… :([/I]

[B]6 Aug:
WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! Burpees!!)

[B]WOD:[/B]
20 MIN AMRAP:
5 HSPU
25 AB MAT SIT-UPS
150 SUs

6 rounds

[I](the last 2 took ~10 Min)[/I]

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Hey guys, so good to see a few of you. Had prostate surgery in April. This was an open surgery that went thru the abdominal wall. Been in physical therapy for months and have to have another surgery to uterine strictures (probably came from the catheter). Going to the gym for a few weeks, but very restricted in exercises that stretch the core. Be back sometime, hopefully sooner than later.

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@Pat, sorry to hear you've been feeling poorly. Hope you get better soon.


Friday August 7, 2015

Walked down to CTown.
Rolled around on the floor, smashed, rolled, stretched, mobilized.
Did 10 air squats to a box (recall that standing up from a seated position has been a big challenge for me lately).

Strict presses ( with strict attention to bracing the lower back and abs).
10x35#
5x55
5x75
5x95
3x125
2x135
1x 145
1x155
1x165 (failed)
1x160

Walked home from CTown feeling very encouraged.

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Saturday August 8, 2015
500 mile drive in the car, which included driving through Toronto.


Sunday August 9, 2015
Dropped in at CrossFit Belleville, Ontario, Canada.
Lots of mobility and stretching.
Got to know a dog named Kilo.
Did some light movements.
15 rounds of death by kettlebell with a 20# kb.

CrossFit Belleville is a large, modern, clean, friendly place.
I highly recommend it as a drop in location if you are in the area.

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Monday August 10, 2015

Lots of walking on uneven ground and steep terrain.

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Wow Pat! What an ordeal! I hope you are getting better!

[B]WU:[/B]
400 m run
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Pull Ups
10 Burpees (YAY BURPEES!!)

[B]WOD:[/B]
5 RFT:
10 135# Back Squats
150 SUs

13:46

[I]Done in the dark! Why? I have no idea![/I]

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glad to hear that you are recovering pat...:)

been a busy week around our little town .... the squamish valley music festival came to town and we had 120,000 people here for 4 days.....we normaly have 20,000 residents.....

made it to the gym Friday, sunday,monday and last nite

will start posting wods again tonite....

keep up the great work guys.....

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[B]WU:[/B]
500 m row
100 SUs
10 leg swings on each leg in both directions
10 Pull Ups
25 Dead Bugs

[B]WOD:[/B]
20 min AMRAP:
10 1 Pood KB Snatches
20 Incline Push Ups, 24" box
30 Air Squats
200 m run

3 rounds + 10 KB Snatches +13 incline push ups

[I]This was tougher than it looked. Once I got the snatch rhythm down, they went easier. Did the 1st round of push ups straight. I would have gotten more reps done, but I had to help the fitness staff get a heavy box of equipment through the door![/I]