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thanks JT.....nice work on the death by deadlifts.....death by anything sucks....

alden....keep at that shoulder work.....anything you do is better than not doing anything IMO anyways....

4 days off for easter.....spent a ton of time driving to see friends and family....

last nite

3 x 20 ext band rot. black band

speed bench 8 x 1 otm 145 lbs plus 2 sets 5/8" chain

ez bar dbell skull crusher 3 x 10

100 push down black band

3 rounds 10 bench rows/20 shoulder shrugs 65-75-85 lbs

150 red band pull aparts with elbows held high

keep up the great work guys!!!!

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Week of 3/16/15
Open WOD 15.4
3 HSPU's + 3 squat cleans @ 185# + 6 HSPU's.
PR on cleans @ 185#!


3/23 WOD
A1. 14″ Width Bench Press (30X1), 3-5 reps, 5 sets @:90 rest
A2. Max chin-ups, 5 sets @:90 rest
95/6; 115/5; 135/5; 135/5

B. AMRAP 15
12 Box Jumps (24″/20″)
6 SFG Swings (1.5/1)
4 V-Ups
2 Man-makers (25#)
7 rounds + 4.


3/28 WOD
Open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
14:36.

Week of 3/30 in 3-day arbitration
Weekend of 4/4 & 4/5 in Las Vegas.


4/7 WOD
A. Tabata Sit Ups
Held 11 the entire time.

B. Double Front Squat Grace (135#/95#)
(I.e. squat clean + 2 front squats + 1 shoulder to overhead)
14:21.
Considered 115, ended up at 95 since I had not WOD'ed in over a week. Good call, that was tough.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/17046045666/[/url]

Claw

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Great work guys! Happy Easter!

[B]7 Apr:
WU:[/B]
.333333333 mi run
100+ SUs
~200 ft on Jacobs Ladder
10 leg swings
10 Air squats
10 Push Ups
10 Pull Ups
18 Dead Bugs
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 in AMRAP:
3 DLs
7 Push Presses

2 rounds +3 DLs

[I]I thought I'd get at least 4 rounds! Got the 1st round done in 1:06. The 2nd was done by 3:39, then my watch hit the split. The last DLs I ended up doing 1 at a time. Brutal![/I]

[B]Cashout:
[/B]
65# DB Bench, 5 reps

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Tuesday April 7, 2015

Goblet squat, pass throughs, hip stretches
Empty bar drills

Snatch Practice
squat snatches up to 40kg
split snatches up to 75kg

Rock climbing
four routes of varying difficulty.
The hardest was probably 5.7, which was very encouraging.

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funny you should mention climbing JT....was talking with a good friend last nite and we made the commitment that at least once a month from april to September we (a group of friends) will do a sunday breakfast (early enough to miss the hordes that descend here) in the smoke bluffs.....something we have not done near enough of over the last few years

[url]http://www.tourismsquamish.com/attractions/smoke-bluffs-park-and-crumpit-woods[/url] (wfs)

last nite at the gym

jump on the spot to a RM box 33 1/2" x 2

1 rm 6 pin rack pull 475lbs

gh raise 3 x 6 red band to assist

nose down reverse hyper 3 x 15 90lbs

hip bridge 10-10-10 135-155-175

lunges with red band around neck 100 unbroken...legs were smoked after this

weighted plank on elbows 3 x 30 32kg kb

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It is a crime to live in Squamish and not go to the cliffs and mountains...
Glad to hear you're going to be getting out there!

Wednesday April 8, 2015

Walked 1 mile at a brisk pace, no back pain, no legs falling asleep, very nice.

Coached basketball for 1.5 hours
This involves throwing hundreds of passes and chasing down rebounds.
I was drenched at the end and loving it.
Today was a conditioning day for the kids, not a skills day, and not one of them complained. I was running them HARD!!!

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I totally agree with you on that JT....I am blessed to have a group of friends our age that love being outside doing things....it just takes someone to take the lead and organize what ever adventure we are going to go on

last nite at the gym....before I started in on my work out I said to the coach..."that partner wod looks fun if you need a second I'm in"

he says "nope we should be o.k."

soooo I keep on doing what I am doing.....

stepping up to a 20" box w/45 lb barbell on shoulders single leg box step ups

3 x 20 lying on side leg raises w/10lb ankle weights

then I said to the coach "you ok with partners"

he said "yup....carry on"

50 225 lb back squats for time 8:22

just as I finished the squats my coach goes and says "hey cliff we actually are short a person...you in?"

I reply "sure"

so I get put with an old buddy who was responsible for getting me into xfit....and the old guys did

1 minute per station w/ 1 minute rest for 3 rounds...alternating reps

24kg goblet squats
tire flips and then jump on it
seated sled drags w/115 lbs on sled 30'drag
push ups/ring rows
5-10-5 yard shuttle sprints

297 reps for team "old guys rock"

I am a little sore this morning :D

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Nice story on the partner WOD!!

Thursday April 9, 2015

Goblet squat, pass throughs, hip extensions

C&J Practice
5x45
5x95
5x125
1x135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235 (missed the jerk out in front) This is the heaviest I've gone since the Arnold. It was a "go until you miss" day. By the end, I was pretty tired...

In between lifts I was spotting my friend Rhonda, who did 70 muscle ups in preparation for Regionals.

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You guys are awesome!

[B]8 April:
WU:[/B]
.33333333 mi run
100+ SUs
200 ft on Jacobs Ladder
10 leg swings
10 Air Squats
15 sec fingertip plank
10 Push Ups
10 Pull Ups
20 Dead Bugs
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Turkish Get Up Work
2 Rounds for time with an appropriate weight for your abilities
5 Get Ups Right Arm
10 Kbs
5 Get Ups Left Arm

30#
7:31
[I]TGUs are harder than they have a right to be!![/I]

[B]9 Apr:
WU:[/B]
.33333333 mi run
200 ft on Jacobs Ladder
10 leg swings
10 Air Squats
15 sec fingertip plank
10 Push Ups
10 Chin Ups
21 Dead Bugs
10 Burpees (Yay! Burpees!)

[B]WU:[/B]
10 pullups
20 GHD
25 back extensions
150 single unders

5:51

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Friday April 10, 2015

Mobility, stretching, snatch practice

went 40 for 44
had a PR squat snatch (which people are calling a sas-quatch) at 105 pounds
missed squat snatches at 85, and 105
made split snatches up to 165

Now I'm going to walk a mile up the hill to Jacob's Field for the Indians home opener, have a few hot dogs, then walk the mile back down the hill.