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Awesome stuff Guys!!

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

[B]WOD:
[/B]
Back Squat
5 @ 115#
5 @ 145#
5 @ 175#

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12/14
WU:
1 mi. dog walk
Shoulder rehab protocol
Row 10:00/ 1867m
Workout:
KB OH press (L) 20, 25, 35 X15/ OH press (R) 3#X2X20
Pull-downs 55, 65, 75 X15
DB bench press (L) 25 X15; 35, 40 X12/ (R) 3#X2X20
DB rows 35 X15; 45, 50 X12/ (R) Green band X2X20 reps
Walking lunges BW, 20, 30 X20 yds
PVC OH squats X15
Goblet squats 20, 40 X15
Turkish get-ups (L) 25 X10 / (R) 3# X10
Suitcase carry (L) 52 X60 yds/ (R) 25 X60 yds

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@Alden, keep walking the dog and doing that shoulder protocol. That's good stuff.

Saturday/Sunday
Trail work with shovels, loppers, and chain saws.

Monday
Walked over to CrossFit Soul in Miami.
Mobility and stretching.
Snatches to 70kg
Front squats to 90kg
Kibbitzed with some impressive athletes and coaches
Walked home

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Clean/Press - kg 40x2, 50x2, 60x2, 62x2, 63(139lbs)x2, 64, 65,68(150)
M/G Metcon 5 RFT (7:02)
50 single unders
5 ring push-ups

Presses felt good, I had 70 in me but decided to save it. I just love Clean and Presses It's a shame that got eliminated as a lift. The ring push-ups were cool, I had never done those before.

@JT I am thinking about entering an Oly meet in April near Wilkes-Barre PA. I did one in 2007 but I had only done the Oly lifts a few times before and just showed up for fun. Trying to decide if I want to have goals and try to get my weight down to 85 (would need to drop about 8kg), or just show up and lift stuff. It would be right after I turn 50 so I figure that makes it a good time to start.

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@Andrew, don't cut weight, don't set goals, just go lift stuff. One strategy to consider is to have a three part strategy. part 1, pick a weight you know you can snatch 100 out of 100 times. Open with that. Part 2, pick a weight 10# under your PR. If you get that, go for a PR. If you don't get it, try it for your third lift. Rinse and repeat for the C&J. Cutting weight makes it an ordeal when it should just be fun. Keep us "posted".

Tuesday December 15, 2015

Rowed 1k in 5:47, rested 2 minutes, rowed 1k in 4:41. That's pretty quick for me.

Stretched, mobilized, did TGUs.
2x10# on each side
2x20# on each side
2x35# on each side
1x44# on each side

It was 85F and blazing sun. I got half baked (or more than half)

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Nice Work All.
Dec. 14, 2105

Row'd the Schwinn Dyno-Glide for 10min
Mobility time…..
WU:
2Min Row then 3 rounds
10 DB Press
10 ring-rows
20 sit-up

WOD:
Snatch or Chose other Programming
With a running clock
A. 0:00-4:00
work up to a heavy single Strict Press
B. 4:00-8:00
work up to a heavy single Push Press
C. 8:00-12:00
work up to a heavy single Hang Clean
D. 12:00-16:00
work up to a heavy single Squat Clean
E. 16:00-20:00
work up to a heavy single Front Squat

Conditioning
Teams of 2:
2 Rounds for time of: (we scaled it)
40 Overhead Squats, 115/80 / Front Squats
40 TTBm/ Knees to Elbows
20 Squat Snatch, 115/80 / Squat Clean
20 Bar MU (sub 40 c2b & 40 ring dips) / 80 Ring Rows

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Great stuff guys!

Andrew - Good luck!!

[B]WU:
[/B]500 m row (under 2 min)
100+ SUs
10 Air Squats
10 Frog Holds
10 Push Ups
5 Pull Up holds/segmented negatives
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:
[/B]2 RFT:
400m Run
5 Front Squats (185, 135#)
200m Run
10 Back Squats (185, 135)
400m Run
12 Kettlebell Swings (70, 53#)

Did 185# & 2 Pood Russian KBS

only did 2 rounds, got a NASTY shin splint after the 1st round. I ended hobbling to finish the round.
23:49

[I]The lifts & the KBS were easy, running, not so much...[/I]

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Dec. 15, 2015
WU:
5 Min peddle on dyno-glide
Strech
2Min Row then 3 rounds
10 push-up
10 cradle-rocks
10 air-squats

WOD: I use 85lb.
Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip / scale to ring-rows

WOD-
EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20

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Snatch - kg 40x2, 50x2, 55(121lbs)x2, 60, 62(137lbs)
W/M/G Metcon
10:00 AMRAP (2 rounds +15)
15 wall ball @ 12lbs
.25 Elliptical
20 Box Jumps @ 18”

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Wednesday December 16, 2015

Walked over to CrossFit Soul in Miami.
My heart and lungs were/are still tired from yesterdays max effort 1k row.

stretched

C&J Session
empty bar drills
3x40kg
3x50kg
3x60kg
2x70kg
2x80kg
1x85kg
1x90kg
1x95kg
1x101kg

Stretched and mobilized.
PT has me doing 1/2 my stretching and mobility after lifting.

Walked back.