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@Cliff, it gets real when the singlet goes on!

Monday July 6, 2015

Walked .8 of a mile down to CTown CrossFit
Did 40 minutes of stretching and PT
Walked .8 of a mile home.
Very encouraging.

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Great stuff guys!! Welcome Troy!!:welcome:

[B]6 Jul:
WU:[/B]
400m run
100+SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
10 MIN EMOM:
2 SNATCH/HNG SNATCH
2 CLEAN/HNG CLEAN
2 PUSH JERK

Did 85#. This was TOUGH!! Didn't do them for all the minutes!

[B]7 July:
WU:[/B]
.5 mile run
1 min on Jacobs Ladder
10 leg swings on each leg in both directions
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
“BARBARA”

5 RDS FOR TIME:

20 PULL-UPS
30 PUSH-UPS
40 SIT-UPS
50 SQUATS

2 MIN REST B/W RDS

6:17,
6:31,
6:13,
6:34,
5:49
39:04 total. About 50 sec slower than my last attempt on 4 May 10 (Although, I think I scaled it as I remember!)

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7/7
Row 1km
Bike trainer 25:00/ 5:00 cool down
KB swings 35# X130

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Tuesday July 8, 2015

Walked down to CTown.
Rolled around on the floor for half an hour.
Walked home.


Wednesday July 9, 2015
Drove to climbing gym.
Stretched for an hour while talking to friends.
Drove home.

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last nite

speed bench red bands 1-1-1-1 135-145-155-165

mega bow 1 rm red bands 200 lbs

mega bow bench press 5 @ 168, rep max 8 @180

floor skull crusher 8-8-8 45lb bar

tate press 10-10-10 25-35-40

seated (m) mag row 10-10-10-10 90-110-120-125

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Thursday July 9, 2015

Walked down to CTown.
Rolled around on the floor and did PT.
Walked home.

My hip was kinda sore today.

Re: Over 50 Crossfitters Sign In
 

Great work Guys!!

130 KBS, Alden!?!?! I'd be a hurtin' puppy!

[B]8 Jul:
WU:[/B]
.65ish mi run
100+ SUs
1 min/105 ft on Jacobs Ladder
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

15 MIN AMRAP:
5 HSPU
10 THRUSTER
20 DU

Scaled to elevated PUs, 100# Thrusters, & 60 SUs
4 rounds +5 Elevated PUs +10 100# Thrusters
My watch stopped ~ 12:30 :ranting2: Guess I need a new watch!

[B]9 Jul:
WU:[/B]
500m row
1 min/105 ft on Jacobs Ladder
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
10 – 01
115/95# SDHP (Sumo deadlift high pull)
200M RUN (after each ladder set of SDHP)

Rx’d it,
Took me 25:18 to finish!

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[QUOTE=Bill Hoogsteden;1254615]Great work Guys!!

130 KBS, Alden!?!?! I'd be a hurtin' puppy!

[/QUOTE]
Yep. I'm working my way back up to 200. ;)

7/8
WU: Row 1 km; shoulder rehab
Workout:
Goblet squats 35, 45, 55, 65 X15
KB press (L) 25 X12/ 35 X12X3
Pull-ups (assisted - 1 band) 10, 10, 10, 8
Push-ups 10X3
DB rows 55 X12X3
KB swings 35 X140

7/9
Bike trainer 30:00 moderate/ 5:00 cool down

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nice work as usual guys

last nite an easy nite at the gym

bamboo bench 20 n/m/w 20 kg kb on red bands

ez bar curls 10-10-10 50-70-80

and a whole bunch of shoulder stuff I could not do so I rowed for 15 minutes....not sure how far......hot and smoky here still....day 5 of not being able to see anything other than the out line of the mountains......

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this morning

work up back squat and dead lift to determine comp openers.....

350 b.s.,

405 dead lift

feeling pretty good about the 2 numbers....should have lots of room left ..... 2 weeks will be the test :pepper:

good morning 8-8-8 45-95-115

gh raise 3 x 6

double russian kb swing 4 x 10 12 kg

100 goblet squat 12 kg

3 x 10 ghd sit up