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gotta love moving fire wood....something almost caveman like standing back and looking at a large well stacked pile of firewood.....great work....

tonite....feeling sloth like.....good to see my buddy but glad to see him go if only to get back on a normal diet and no booze till the end of the month....

1 rm box jump with sand bar....7 lbs....30 1/2"

saftey squat bar with green bands 1 rm 280

saftey squat 5 @ 200 rm (18) @220

dead lifts 6-6-6-6 135-185-205-225

standing good mornings green band 100

hollow rocks 100

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gotta love moving fire wood....something almost caveman like standing back and looking at a large well stacked pile of firewood.....great work....

tonite....feeling sloth like.....good to see my buddy but glad to see him go if only to get back on a normal diet and no booze till the end of the month....

1 rm box jump with sand bar....7 lbs....30 1/2"

saftey squat bar with green bands 1 rm 280

saftey squat 5 @ 200 rm (18) @220

dead lifts 6-6-6-6 135-185-205-225

standing good mornings green band 100

hollow rocks 100

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Squat -kg 70x2 90x2 110x2 130x2
Press - kg 40x3 50x3 55x3 60x3
M/G Metcon
(6:47) 25 single – unders
15 AMSU (Ab mat sit-up)
20single – unders
15 AMSU (Ab mat sit-up)
15 single – unders
15 AMSU (Ab mat sit-up)
10 single – unders
15 AMSU (Ab mat sit-up)
5 single – unders
15 AMSU (Ab mat sit-up)

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Tuesday January 19, 2016

Rest Day. (including a nap)

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[QUOTE=Cliff Miller;1260012]gotta love moving fire wood....something almost caveman like standing back and looking at a large well stacked pile of firewood.....great work....
[/QUOTE]

+1 to that.

Powder day at Vail. 18K+ of vertical and I am whipped. We spent the day in Blue Sky Basin and China Bowl. The resort has gotten close to 30" over the last 4 days; it was hard to find a place where there wasn't powder.

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good on you alden for getting out and enjoying mother nature.....sure is energizing to do so eh?

jt....naps are an intrigal part of any day for me not just rest days....however rest day naps are the best.....

last nite

a bunch of stretches....3 x 20 3 mat 2 20kg kb deficit dead lifts

3 rounds for time

350 m. row
20 32 kg Russian kb swings
10 20 lb wall ball

8:35

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Wednesday January 20, 2016

44 days until the record attempt at the Arnold
86 days until the World Cup in Tokyo

Rowed 1k to warm up.
Did 1/2 my mobility and stretching.
Snatch Practice
5x45#
5x95#
5x125#
3x155#
6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off)
1x155# (always finish on a make0

Back Squats
3x45#
3x95#
3x145#
3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times)
3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way)
3x295# (started to feel stupid)
1x345# (I knew this was a bad idea but I did it anyway)
loaded 400 on the bar (well above my PR)
stared at it, regained control, unloaded the bar, sat and thought.

Did the other half of my stretching and mobility and came home.
Tomorrow is another day...

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Cliff - 100 Hollow rocks?!?!? Wow!

Nice work guys!!

[B]WU:[/B]
500 m row
100+SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Pushups
2 Chin up holds with segmented negatives
10 Burpees (Yay! Burpees!!)
Belly to wall handstand hold
5 kick ups

[B]WOD:[/B]
25 minute AMRAP:
3 135# Thrusters
10 C2B Pull Ups
400 m run

4 rounds + 3 135# Thrusters + 10 C2B Pull Ups

[B]Evening WOD:[/B]
Bench Press:
5 @ 155#
5 @ 180#
5 @ 205#

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JT....at least you regained your senses before trying that 400lb squat....I do know the feeling on "those" days.....keep on grinding....


bill.....only 7 more days to get the body speedo ready for the beach in mexico...gotta do whatever I can to fit into it :D

last nite

speed bench

1 rm football bar wide grip red bands 160lbs....up 10 from june

3 @ 170 .... 6 @ 190

ring rows 3 x 10

lat bar seated rows 12-12-12 90-100-110

one arm dbell rows 50/s 25lb dbell

kneeling hammer curls 3 x 10 45 lbs

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@Cliff, thanks.

Thursday January 21, 2016

1 full month with no Diet Coke, all the headaches are gone and everything tastes different.

Had the grumpus all day, likely because it was the 6th day in a row where the UV index was -1 or lower all day here in Cleveland. Can't wait for the upcoming trip to Florida

Rowed 5k in 30:28
Walked forward, backward
shuffled left, right
karaoke left, right
stretching, mobility

Concerning yesterday's 0 for 6 at 175#....
Once upon a time I lifted b/c I liked lifting. I liked feeling strong and fast. I liked being good at something. It was fun to go to the meets and swap stories with the other guys and share a good hard effort. Then a little while ago I started caring about breaking the Ohio record for my age/weight. That changed everything. I used to lift some weight, and if it felt light I put more on and if felt heavy I took some off. Some days I never actually wrote down what weight I was doing, I just did 20 or 30 reps by feel and left knowing I'd done my best. That stupid record changed it. So, there's 43 days until the Arnold, where I am going to attempt to break the record. I've decided that if I get it I get it and if I don't I don't. I'm not going to let the record define me anymore. Chasing numbers is an unhealthy thing for me.