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Great stuff Tim!!

[B]At Base Globo:
WU:[/B]
.222222 mi walk
500 m row (Got it under 1:58)
1 min on Jacobsladder, 120 flights
10 single leg jumps on each leg
10 Penguin Clap jumps
10 SUs
DU Attempts (Got 5!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
5k run

37:39

[I]This was almost 3 min less than my last Rx attempt on 4 June! I used a different course that had fewer turn arounds which helped!![/I]

Evening:
1.70 mi dog walk

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Drove down to the New Thursday night and climbed Friday with Lisa belaying. I climbed at Cotton Top. I did 9 pitches altogether. I attempted 3 goes at a nice 12a. It was pretty steep and kind of thuggy. It had some very cool moves. We also did some hiking and saw the fall leaves. Very nice. We drove home yesterday.

Saturday
I cleaned the Shed and worked in 5 sets of 1 Trapbar Deadlift @ 225#.

Today 10/27/19
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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Neutral Grip Pull ups x 3 reps
30 seconds rest

I was going to do some treadmill sprints but it wouldn't work. :(

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Good stuff TIm! I need to do more walking in the woods!

[B]WU:[/B]
400 m run
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Scap Pulls
10 Pull Ups
10 20" Alternating Step Ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20.3
9 min time cap:
21 Deadlifts, 185 lbs | 21 reps
21 Push Press, 95 lbs | 21 reps
15 Deadlifts, 185 lbs | 15 reps
15 Push Press, 95 lbs | 15 reps
9 Deadlifts, 185 lbs
9 Push Press, 95 lbs
21 Deadlifts, 255 lbs
10 Handstand Push-ups
15 Deadlifts, 255 lbs
10 Handstand Push-ups
9 Deadlifts, 255 lbs
10 Handstand Push-ups

72 reps

[I]I did lift and drop DLs with 8, 7, 6 and 6, 5, 4 subsets for DL & PPs. It took longer than I thought it would!![/I]

[B]Evening:[/B]
1.61 mi dog walk

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20.3 looks like a butt kicker Bill! Nice job!

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*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
2 Ring Muscle ups
30 seconds rest
Ab Wheel Roll Outs x 5 reps +10#
30 seconds rest

B.
15 Calories
15 Kettlebell Swings
15 Push ups
5 rounds
14:24

Shin box progressions

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WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s, 35s, 44s
KB Floor Press 53s, 62s, 62s
Supinated Grip Pull up 10, 20, 30
Worked in 5 x 1 Trapbar Deadlift 225#

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Working hard Tim!!

[B]WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Scap Pulls
10 Pull Ups
10 24" Alterating leg step ups
33 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squat : 10-8-6-4-2 :
45 lbs (10), 115 lbs (10), 135 lbs (8), 185 lbs (6), 205 lbs (4), and 225 lbs (2)

[I]I tried to work on form on this one.[/I]

[B]Evening:[/B]
.88 mi Dog Walk
1.14 mi Dog Walk
:pumpkin2:
Happy Holloween

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Yesterday
Bouldered at Rock Mill with Jeff. Later-5 x 1 Trapbar Deadlifts @ 225#

Today 11/4/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

2 kettlebell cleans
1 kettlebell press
3 kettlebell front squats
10 rounds on the minute
35# Kettlebells (I used 44s on the last round.)

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

1 strict ring muscle up
1 Trapbar Deadlift @ 225#
10 Reverse Hypers on exercise ball
5 rounds

I'm trying Bill! :)

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Keep plugging, Tim! Great work!!

[B]4 Nov:
WU:[/B]
1 mi run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Frog Holds
10 Scap Pulls
10 Pull Ups
10 24" Alternating leg step ups
34 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
CrossFit Games Open 20.4 - Masters 55+ Scaled :
30 Box Jumps, 20 in | 30 reps
15 Clean & Jerks, 45 lbs | 15 reps
30 Box Jumps, 20 in | 30 reps
15 Clean & Jerks, 65 lbs | 15 reps
30 Box Jumps, 20 in | 30 reps
10 Clean & Jerks, 85 lbs | 3 reps

123 reps

[I]This was tough! I thought I would get to the med ball step ups. My legs were sore from this one!![/I]

[B]5 Nov:
At Base Globo:
WU:[/B]
.2222222 mi walk
.55555556 mi run
10 Single Leg jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts (Got 10!)
10 Leg Swings on each leg in both directions
10 Air Squats
34 Burpees (Yay! Burpees!!)
10 Alternating leg step ups to 20" box

[B]WOD:[/B]
12:00 AMRAP:
3 Weighted Pull-ups, 35 lbs
6 Dumbbell Push-ups
9 Dumbbell Squats, 35 lbs

7 rounds, 126 reps

[I]This worked me! I was able to do 35# Pullups, but that ragged me![/I]

[B]Evening:[/B]
1.18 mi dog walk

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You too Bill!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

Trapbar Deadlift @ 245#
30 seconds rest
Dumbbell Bench Press x 5 reps
30 seconds rest
Machine Row x 8 reps
30 seconds rest
5 rounds

Parent-Teacher conferences today. I worked out at the field house.

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Yesterday
Bouldered at Rock Mill with Jeff. Good session.

Today 11/10/19
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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Ring Muscle ups x 2 reps
30 seconds rest

Rogue Echo Bike Calories
Kettlebell Swings 53#
Push Ups
10-20-30-20-10
19:58