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Cliff - Life is for the living. Welcome back! Hope Mexico was a blast! 10,000 m is brutal!

Patrick - Awesome WOD!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!)
[B]WOD:[/B]
Power Clean 3-3-3-3-3
Front Squat 2-2-2-2-2
Squat Clean 1-1-1-1-1

PC: 95(3)-115(3)-115(3)-135(3)-135(3)-155(3) PR! :kicking0:-165(f)
FS: 135(2)-155(2)-165(2)-185(2)-205(2)-225(1)
SC: 75-95-115-135-155-165(f)

[I]I was happy about cleaning 155 since I couldn't do this weight in my garage. Trying to do 165 was frustrating.[/I]

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@bill.....yes life is for the living...but dang it JT was our age and seemed to be in the prime of his life.....i guess we never know when our ticket is going to get punched....and yes the 10 k. is not fun but i had to do something to work off the 15 pounds that i added in mexico.....:D

mexico was great....3 nights in purteo valllarta....closed one of the night clubs at 5:30 a.m. ..... have not done that in years.... then off to the small town of mayto...population 250.....total of less than 50 hotel rooms and over 10 k.m. of beach.....a busy day on the beach was my wife and i and maybe 2 other couples.....wore the lepord print speedo the first day down at the beach and did an absoutly horrible job on the sun screen.....my legs were red for pretty much the rest of the trip.....otherwise 6 nights of rest and way to many wobbley pops....saw some great off the beaten tracks part of the country....will go back for a 4th year next year....and the bronco's won to top off a great trip

tonite at the gym

5 min ardyne

10 rounds

40 m. out and back prowler
250 m row

21:59....knocked off 2:23 from 2 weeks ago

80 hollow rock

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Cliff - I hear ya! I sat looking at the screen for a LONG time thinking those thoughts about JT. Mexico sounds like a blast! I can re!ate to the sunburn! Congrats on the PR!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD [/B]
Bench Press:
5 @ 95#
5 @ 120#
5 @ 145#
3x10 @ 120#

Re: Over 50 Crossfitters Sign In
 

Feb 10th Wednesday
5Min Dyno
Mobility
Run 400M

1. Clean and Jerk Complex Started at 95lb,105,115,125, 135lb.
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor


2. Barbell Conditioning
A. Teams of 3, Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
3 minute rest
B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.

3 minute rest
C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135

Nice weekday partner WOD. We got 92, 100, 110

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last nite

speed bench for a warm up

1 rm narrow grip bench with red bands 185lbs

3 x 20 dbell bench press 35 lbs

3 x 20 lat bar supine rows

narrow mag seated row 10-10-10 90-100-110

lying on bench wide grip football bar row 3 x 20 90lbs

2x 50 blue band pull aparts

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ALL- Here is the Memorial WOD being done for JT. I'll have to try and give this a go

[B]Dinosaur Slayer WOD[/B]
Round 1
21 cal row
15 deadlifts 205/165
9 split snatch 115/75
1 rope climb

Round 2
21 cal row
15 deadlifts
9 split clean
2 rope climbs

Round 3
21 cal row
15 deadlifts
9 split snatch
3 rope climbs

Round 4
21 cal row
15 deadlifts
9 split clean
4 rope climbs

We incorporated JT's favorite movements and his love of climbing. You can scale any of the movements and don't have to split snatch or clean - these can be regular snatch and clean:) You can also substitute with squats and rope attempts as a suggestion.

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Patrick - Thanks for posting the Dinosaur Slayer WOD! Going to have to scale the rope climbs since our ropes were cut up in 2011. That partner WOD looks crazy!

Cliff - Awesome WOD!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
10 Scap Pulls
10 swings
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-18-15-12-9-6-3
115# Power Cleans
Right Leg Pistol Progressions
Left Leg Pistol Progressions

19:11

[I]I tried to do the power cleans in 3 subsets of 7, 6, 5, etc. But this was tough! If I could've hung onto the bar, I could've broken 19 min.[/I]

[B]Evening:[/B]
Dead lift:
5 @ 145#
5 @ 185#
5 @ 220#
10 @ 185#
10 @ 185#
10 @ 185# from a deficit

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[QUOTE=Cliff Miller;1260500]@bill.....yes life is for the living...but dang it JT was our age and seemed to be in the prime of his life.....i guess we never know when our ticket is going to get punched....[/QUOTE]

That is the part that is hardest to accept. JT seemed to be in the prime of his life and he was 7 years younger than me. That is both tough to take and scary.

4 days of skiing this week. Beaver Creek, Copper Mountain, Keystone and Arapahoe Basin. No powder but skied bumps every day. A total of 101,000' of vertical over the four days. My knees are looking forward to a few days off. :)

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Thurs. Feb 10th
Alden- Happy Skiing!!! Sounds great.

Mobility
Run 400M then 3 Rounds
10 Push-ups
10 Dips
10 Walking lunges

Strength
Rounds of 10-9-8-7-6-5-4-3-2-1 NFT of
Bench Press 95lb 10 thru 3, then 115 for 2, and 145lb for 1
Strict Pull Ups

Conditioning
Every minute, on the minute, for 21 minutes:
Minute 1 – Kettlebell Swings x 15 reps 44lb for me
Minute 2 – Sit Ups x 15 reps
Minute 3 – Double-Unders x 40-50 reps 80 SU for me.

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[QUOTE=Alden Hingle;1260545]That is the part that is hardest to accept. JT seemed to be in the prime of his life and he was 7 years younger than me. That is both tough to take and scary.[/QUOTE] Agreed!!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Shoulder press
5 @ 60#
5 @ 75#
5 @ 90#
3X10 @ 75#