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Great stuff, Guys!

4/16 WU: Row 1000m
Workout:
Deadlifts 75, 95, 115 X5/ 125, 140 X8/ 150 X11
Toes to bar X3X10
Goblet squats 35, 45, 55 X10
OH press 45 X2X8/ 50 X15
Ring pull-ups X4X5 (first real pull-ups since surgery) :kicking0:
Cashout:
Hang power snatch 20, 25, 30, 35 X5

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4/17
Snowshoe for 1:20. Snow was 15" deep here at the house and knee deep at the top of Red Devil Mountain. What fun!
Shovel snow for two hours. I won't be going into the gym today. ;) Tomorrow might even be a rest day...

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April 14, 2016 Activity

WU:
Mobility
Jump-Rope 2Min

Back Sq.
5@135-3x
3@165-1x
2@ 185

Conditioning
5 Rounds
Airdyne 60Sec for Distance
Rest 60Sec
Rowing 60Sec for Calories
Rest 60Sec
Burpees 60Sec for max effort
Rest 60Sec

Off for the weekend visiting my Son.

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nice work guys......

saturday.....catered burgers and salad for 300 mountain bikers.....only 3 more races to go.....

sunday.....cleaned up from saturday's event.....great use of functional fitness for about 12 hours between the 2 days :D

hour dog walk in the sun along the river.....25 degree's c. very nice

today.....28 degree's c. almost like summer here.....sorry alden :p

tonite at the gym

4 x10 16 kg kb swing

sumo dead lift w/ chains 305 lbs plus 136 lbs chain 441 lbs

farmers bar deficit dead lift 8-8-8-8 85-105-155-175

2 kb swing 16 kg 4 x 12

bent row 6-6-6-6-6-6 85-90-100-110-115-120

4 x 25 sec. elbow plank

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@Cliff - Yes, we are ready to start Spring adventure season and we seem to be stuck in winter. Our MTB riding is definitely taking a hit.

4/18
WU: Row 1000m
Workout:
Pull-ups 6, 7, 8, 9
KB swings 35# X4X25

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4/19
Woke up to 3 more inches of snow.

Functional fitness:
Shovel snow
Carry excess Trex decking uphill to garage, load truck, drive to recycle agency, unload truck. 2:00 (that stuff is heavy...)

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4/20
WU: Row 1000m
Workout:
Walking weighted lunges 20, 30, 40, 50# X20 yds
Split squats 20, 25 X8/ 25 X12
Weighted pushups 12, 15, 18 X5/ 21, 24 X8/ 24 X12
DB rows 45 X3X12
Suitcase carry 52 X2X100 yds

4/21
WU: Row 1000m
Workout:
KB swings 35 X5X25
Pull-ups 7, 8, 8, 5, 5

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survived the last week

tuesday....road construction.....to much traffic to get to gym....turned around went home and took dogs for an hour walk

wednesday......missed gym had to drive to head office for meetings.....

thursday....george thourghgood at a local casino......great show...got home to late though

friday.....early to work....then bella fleck and chick corea.....great show...home late again

saturday...slept in and missed mroning gym times....did yard work and dog walk instead

today

speed bench

4 board bench 20-rm-rm-rm-rm 135-155(15)-185(15)-205(12)

jm press 10-10-10 25-30-35

d handle press 10-10-10 10-12-15 kg

2 band push down 100 red bands

wide mag grip supine rows 3 x 10

wide mag grip bent row 10-10-10-10 70-80-90-100

x body dbell curl 10-10-10-10 30-35-35-35

keep up the great work guys.....

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Late.....
April 22, 2016 Friday Activity.
Took A good week to try and rest this left shoulder that is just a Pain.....

Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65/ Front Sq. for me @ 65
21 muscle-ups / 51 10lb seated DB press for me.
Today's m.u. sub 41 C2b or 41 Pull Ups

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OK... then spent a good 20+ hours Fri, Sat., Sun moving our Box into the new facility. The new Space is 50% bigger and we are getting some new bars for Pull-ups and even a Ring contraption. Should be cool!! Old body kinda sore from moving all that stuff around!!! Glad the new place was just right next-door!! Lots of people put tons of hours into this effort. Great community I'm in, very Lucky. I've met sooo many new great people and Friends in my 3 years at Cross-Fit. Life changing for sure.