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great work as usual guys

JT hope all went well for you this weekend

fridays

mega bow bar back squat w/2 sets 5/8" chain 282

3 x 8 sumo dead lift 225

reverse hyper 3 x 15

banded squat walk....3 rounds 2 minute on 1 minute off

woke up saturday a.m. and could hardly move i think because of the squat walk....streched....started to feel better

yesterday hike up under the sea to sky gondolla... [url]www.seatoskygondola.com[/url] (wfs) 900 meters of elevation gain 3 k.m. total length traveled....was quite the hike but very worth while.....and we saved $30 by not having to pay for the ride up.:D

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[QUOTE=Cliff Miller;1234709]great work as usual guys

...banded squat walk....3 rounds 2 minute on 1 minute off

woke up saturday a.m. and could hardly move i think because of the squat walk....streched....started to feel better

yesterday hike up under the sea to sky gondolla... [url]www.seatoskygondola.com[/url] (wfs) 900 meters of elevation gain 3 k.m. total length traveled....was quite the hike but very worth while.....and we saved $30 by not having to pay for the ride up.:D[/QUOTE]

I felt your pain Cliff last week!!! Awesome hike!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 Pull Ups
30 AbMat sit ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

4 DUs

[B]WOD:[/B]
5-5-5-5-5 Back Squats
135# (5), 185# (5), 205# (5), 225# (5), 245# (5)
5-5-5-5-5 DL
135# (5), 225# (5), 275# (5), 315# (5), 245# (5)

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JT - Hope you had a successful meet.

6/23
WU: Row 1km; halos 25, 35 X20; pull-ups 10, 8, 2, 5, 5; KB press 35 X10/ 45 X2X10; push-ups X3X10; KB rows 45 X3X10

Workout: Deadlifts 85X50 reps 2:29

Cashout: Row 600m

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mega bow bar 2 a 16" box squat w/average bands

2 x 12 minutes otm 207 lbs

6RM dbell press 60lbs

ext. rotation 4 x 20

close grip bench 4 boards 3 x 20 105lbs

flat bench mag row wide 3 x 8 70 lbs

seated mag row narrow 100 reps 70 lbs

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Friday June 20, 2014
Drove to Toronto, got in some stretching and a few light lifts.

Saturday June 21, 2014
Won gold medal in Master's Pan Am Weigthlifting, age group 50-54, weight class 105kg+.

Snatch; 67, 72, 77k
C&J: 100, 106, missed at 113kg (one white light, two red lights)
New PR of 183kg total

Here's a link to the gold medal winning c&j. If you watch all the way to the end you can tell I'm kinda sorta excited to have won.
[url]http://www.youtube.com/watch?v=O_7f270U4B8[/url]

Here's a link to the official results.
[url]http://www.mastersweightlifting.org/results/2014pam/men.pdf[/url]


Monday June 23, 2014
Went fishing, vegetated.

Tuesday June 24, 2014
Drove from Belleville, Ontario, Canada to Cleveland, Ohio.

Will be back in the box tomorrow.

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JT, Congrats!! Awesomeness!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (Each leg, both directions)
10 Air Squats
10 Push Ups
10 Chin Ups
30 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
10 45# presses
10 45# OHS

[B]WOD:[/B]
2 Rounds:
10 135# Front Squats
15 HSPUs
20 Pull Ups

10:24

[I]A DNF!! :ranting2: I hate cutting WODs short for a work meeting... I did the 1st round Front Squats straight. But, I needed to split the HSPUs in two subsets. (I did them with belly to the wall.) I did the Pull Ups in split subsets. At least my shoulder didn't feel that bad!
[/I]

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JT - Congratulations. Awesome results!

6/24 Bike trainer. 30:00 easy spin
Cashout: 20 minutes in the cervical traction device. :censored:

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WHOOOOO HOOOOOO:pepper::pepper: way to go JT

last nite at the box almost killed me

6 rounds

1 minute of each

row for calories
20lb wall ball
airdine
rest

i lost track of the number of reps after my second set of airdines. all i know is that i was spanked a couple of hours later even after a good dinner and a dog walk........

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Wednesday June 25, 2014

Icarus flew too close to the sun and the wax in his wings melted and he fell to to earth and died. For me, like Icarus, the return to earth was sudden and painful.

In the middle of 2013 I decided I would go to Peru in the spring of 2014 and hike the high Andes and I decided to focus on Olympic weight lifting. These decisions controlled my training for the past 6-8 months. The mountain hiking training consisted of lots of long slow walking up and down hills and stairs and lots of walking lunges and box step ups. The Olympic lifting training included lots of deadlifts, front squats, back squats, overhead squats, presses, push presses, jerks, snatches, and clean and jerks. Occasionally I would do 10 burpees or 15 wall ball shots or sets of 5 pullups or twenty double unders.

Today I went "back to the box", where, quite fittingly, Karen was the WOD. (I used to have a fixation on Karen) We did a "warmup" that consisted of 3 rounds of 200m run (I fast walked or shuffled), 10 medicine ball cleans (these were trivially easy) and 30 second handstand hold against the wall (very easy).

Then we did Karen. (Actually, the WOD was Karen, 5 minutes rest, Annie).

I started Karen. I did 40 wall balls in 3:38 and then my thighs seized up and I couldn't move my legs for about ten minutes. My heart and lungs were fine and every other muscle was fine but my legs simply would not move. I guess long slow walking and heavy singles are great for mountain hiking and winning Olympic lifting competitions but they don't do much for Karen.

After twenty minutes I was able to move, so I did 50 single unders and 50 double unders and then thought I'd do 50 situps (b/c everyone else was on to doing Annie 50-40-30-20-10 double unders situps). I alternated 50 singles and doubles then started the situps. After 28 situps my stomach cramped so hard I couldn't get out of the fetal position for about 5 minutes. Once again, apparently heavy lifting and Oly lifting and walking up and down hills are great for Peru and Pan Ams, but not so great for doing 50 situps!

So, the return to the box was sweet b/c people were very happy for my win in Toronto, and really bitter b/c my body was completely unprepared for CrossFit!

It was good to be back in the box with my friends, especially Peach.

I wonder what tomorrow's WOD will be...

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last nite

Deadlift: 1RM (bands) average green bands 405lbs


Back Stepping Lunge: 3x4/s 130lbs
*focus on chest up position


Stiff Leg Ultra Wide Sumo Deads: 3x8 225lbs


for time:
100 DB Goblet Squats (35) 3:32


Flat Bench Banded Sit-ups: 3x20 red band

keep up the great work guys.....i am off tonite for 5 nights of camping in the mountains of B.C. will be without cell phones and internet the entire time and am so looking forward to it