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Jan 26 - Tuesday
Mobility…..
WU:
Run 400M then 3 rounds
10 PVC Pass thurs
10 OVH Squat with PVC
10 walking lunges

Squat Clean
EMOMx10: 1 Clean – you choose the weight 95lb today…...

“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105 (95lb today)
20 Box Jumps, 20/24 (24)
19:59

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bill....yes i certainly enjoy it when it happens...to bad it does not happen often enough.....

tonite

5 min airdyne

clams 2 x 20

10 rounds

250 m row
40 m. o/b prowlers

was getting ready to head out and one of the coaches said with a grin "see you in a half hour or so"...and i am thinking "oh crap...it is going to be a long one tonite in the rain....good thing i have my poka dot tights on"

and then when i was putting my time down on the white board the gym owner and head coach looked at my time and said .... "what i beat you by less then 40 seconds....." yup 24:24 :pepper:

4 minute amrap blue band in each hand good mornings 154....

less than 60 hours till the plane leaves for mexico but who is counting.....:kicking0:

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Thanks guys, I got really lucky, other than vision problems I came out the other end fine. having one bad eye isn't bad, i was kind of hoping I would get to wear a patch so i could tell everybody I was a Pirate, or make up a really good story about losing my eye in a bar fight in Moscow but nah....

Last night:
DL-kg 70x2 110x2 130x2 150x2 162(358lbs)x2
W/G Metcon 3RFT (4:17)
10 KB swings @ 55#
3 Ring Dips

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Andrew - An eye patch would've been cool!! ;)

Awesome stuff guys!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Frog Holds
10 pushups
10 Scap Pulls
10 Swings

[B]WOD:[/B]
Bench Press:
5-4-3-2-1-1-1
135#(5)-155#(4)-185#(3)-205#(2)-225#(1)-235#(1)-245#(f)-135#(1)

7 min AMRAP:
10 Burpee Box Jumps (Yay! Burpees!!) 24"
10 C2B Pullups

1 Round + 9 Burpee Box Jumps (Yay! Burpees!!)

[I]I was disappointed I couldn't get at least two rounds. But I stepped down to protect my Achilles tendons![/I]

[B]Evening:[/B]
Bench Press
3 @ 170#
3 @ 190#
3 @ 215#

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Wednesday January 27, 2016
Drove down to Akron to work with Coach Dan Bell
Stretching/Mobility
C&J Practice
5x20kg
5x40kg
3x50kg
2x60kg
1x70kg
1x80kg
1x90kg
1x100kg
1x111kg (Post injury PR, within 2kg of all time PR)

Back Squats
3x20kg
3x60kg
3x100kg
3x140kg

Overall a very very very good day lifting.

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Nice work JT! Congrats on the PR!
[B]WU:[/B]
100+SUs
10 Leg Swings on each leg in both directions
10 Frog holds
10 Scap pulls
10 knuckle pushups

[B]WOD:[/B]
5 RFT:
400 m run
10 Pullups
15 Pushups
20 Sit-ups
25 Air Squats

32:15

[B]Evening:
WU:[/B]
1 mile dogwalk

[B]WOD:[/B]
Dead lift:
3 @ 265#
3 @ 295#
3 @ 330#

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Thanks Bill, it's good to feel healthy...

Thursday January 28, 2016

Walked a mile, otherwise a rest day, if you call going to New London's JV girls game and then Ashland's Mens' game back-to-back "rest"! Allison's team won and so did John's. They're both having great seasons. Three games left for Allison, 9 for John, and if they keep it up they'll be in the March Madness, which will be INSANE!!!

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Jan 28th- Thursday
WU:
Run 400M then 3 Rounds
20 DU or 40 SU
15 Sit-ups
10 Push-ups

Make up/ Bench - Work up to a heavy set of 5

EMOM x 10
Pick a movement you want to get better at and perform 3-8 reps
Did Strict Pull-ups, sets of 5

3 Rounds
10 Power Cleans (185/135 lbs) 105 today
400 Meter Run

Rest 1 minute between rounds
8:59

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JT - Amen to that brother!! ;)

Patrick - Nice WOD! I fear WODs with "Rest" in them!

[B]WU:[/B]
1 mi dog walk
10 Burpees (Yay! Burpees!!)
1 rep DL @ 330#

[B]WOD:[/B]
Shoulder press:
3 @ 105#
3 @ 120#
3 @ 135#

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[QUOTE=Andrew Gillie;1260210]Thanks guys, I got really lucky, other than vision problems I came out the other end fine. having one bad eye isn't bad, i was kind of hoping I would get to wear a patch so i could tell everybody I was a Pirate, or make up a really good story about losing my eye in a bar fight in Moscow but nah....
[/QUOTE]

I don't know, Andrew. I think your story is pretty compelling as it is... Happy anniversary; really glad you are here to share it with us.

Day ten of ski season for me on Thursday, 28 Jan. Managed four resorts in four days last week and repeated that this week; (Vail, Breckenridge, Keystone, Copper Mountain on week 1; Vail Keystone, Breckenridge, Arapaho Basin this week). Have been treated to really good conditions these first two weeks. Storm coming in this weekend so the good snow should continue for a while.

29 Jan
OH DB press (L) 20, 30, 30 X12/ (R) 5 X2X20, 10 X20
Counter height pushups X3X20
DB rows (L) 30 X3X12/ (R) 20 X3X20
Knee pushups X10 :pepper:

I do my shoulder rehab protocol every day and sometimes twice a day. Also using the right arm more often to pick up skis or to carry them. I am very happy with the progress. :)