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2/11
WU: Row 1km; t-spine mobility; wall facing squats X10; halos 25#/ 35# X20

Workout:
TGU 35# X 6:00
Pull-up ladders (+15#) - 2X(1,2,3,4,5) (total of 30 reps)
KB press 35# X3X20

Cash out: 5 rounds of "Huskies Gone Bad" with Noah and Tito. ;) Events include:
Chase around the fireplace
Bone toss and fetch
Tug of war
Floor wrestling

Yes, Cliff, life is good!

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Way to go guys!!

[B]WU:[/B]
800m run
100 SUs
10 Leg swings. each leg both directions
10 Air Squats
10 sit Ups
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Pull Ups
5 24" Box Jumps
10 27# Presses
Burgener Warm Up
10 DUs

[B]WOD:[/B]
Overhead Squat 3×1
Snatch Balance 3×1
OTM x 5 – 3 Position Snatch

95# OHS x 5
75# Snatch Balance X 5
75# for the 3 Position Snatch

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last nite after monday's welcome back wod was a shocker


fight gone bad

20lb lateraly wall ball
20 kg kb sumo hi pull
20"box jump
30 lb dbell bench press
row for calories

276 reps.....

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Wednesday February 12, 2014

Goblet squat warmup, toes almost straight forward, back getting flatter.

Deadlifts
5x135
3x225
1x275
1x325
1x375
1x400
[url]http://www.coachseye.com/Hdrz[/url]
(that's all the weight there was available. And, the bar was really slippery. The bar Tim bought for the So'P is FAR superior to the generic globo bar I used today)

Back Squats
5x100
3x180
1x225
1x255
1x280
1x300
[url]http://www.coachseye.com/Wwh8[/url]

Finished up with escalating Dumbell presses and WBS
20x15# db press
10x6# wbs
15x20# db press
10x8# wbs
10x30# db press
10x10# wbs
10x40# db press
10x12# wbs
10x50# db press
10x14# wbs

WBS are a different creature these days, much more like they were "back in the day". Might have to try a Karen one of these days...

I have really missed going to "The Box" and doing "CrossFit" while my back was hurt. Got the bug BAD while at CF San Fran.

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2/12 Bike trainer
32:00 of random intervals
5:00 cool down

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2/12 WOD
A. Clean Pull, 4-5 reps, 4 sets, rest 90sec
95 then 135's

B. 3 Power Cleans + 2 Split Jerks, build to a tough weight for the complex in 10:00
155 (failed at 165 and 160)

+
AMRAP 8:00
5 Kettlebell Clean and Press, (right)
5 Kettlebell Clean and Press, (left)
10 Goblet Squats
4 rounds + 6 reps with 1.5 pood kettlebell.

Had to jerk presses up a little bit but went with it because I wanted to swing a heavier bell. Lots of fun doing kettlebell cleans!

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12490989613/[/url]

Claw

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Bench: 1RM (chains) 5/8" chain 185 lbs


DB Incline Bench: 12-12-10-2x8 quit after 2nd rep with 20lbs...shoulder felt like a ratchet....looked back in journel to last time i did this and yup same problem with incline stuff so i guess that is out now

Multi Grip Skull Crushers: 3x8

Pushdowns: 100 small green band....tri's were on fire by the end

Side Lying DB Ext. Rot.: 3x20/s 2 1/2 lb plate

Farmers Bar Oblique Side Bends: 100/s 72 lbs..did 50-25-25

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2/13
A. 5:00 max double unders
285.

This is a PR but I was actually not really feeling it this morning. Ran out of gas way too quickly. After my first round of 50+ the sets got really short really quickly. Wanted 300+.

+
5 rounds:
3 Bar rollouts
10 Stationary Lunges w/BB front racked 135/95#
30 Double Unders
9:57 @ 115.

Tried one rep at 135 and realized there was no way I was going to string 10 together, so this WOD would have turned into a lot of cleans. All sets at 115 straight through but challenging. I like bar rollouts, and double unders went OK. Last two rounds went 29 straight. Mind bottling what a mental game this is.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/12505690585/[/url]

Claw

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Thursday February 13, 2014

2.6 miles on the treadmill at inclines of up to 12.5%.

"bump the Oly bar off your belly button" drills.

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Friday February 14, 2014

"Rest" day, if you count working in four cities in three different states a "rest' day.