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Patrick, Kipping dips helped me go from 3 ring dips to more than 10 at a time! Nice WOD! Especially the conditioning part with the SUs!

[B]WU:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)

[B]WOD:
Bench Press:[/B]

5 @ 85#
5 @ 110#
5 @ 130#
3 x 10 @ 110#

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June 23, 2016 Thursday

WU: RUN 2 laps then 2 Rounds
5 inch-worms
10 KB swings
10 walking lunges
10 pushups
[B]
EMOM 16 min[/B]
1 40 Second Handstand hold
2 60 Double Unders
3 2-6 Strict Muscle Ups or 8 Ring Pull Through (m.u. progression)
4 20 Sit Ups

Conditioning
By yourself or with a partner
[B]5 min AMRAP[/B]
20 Box Jumps
Max Dips with remaining time
Rest 1 min

[B]5 min AMRAP[/B]
20 K.B. Swings 70/53
Max Box Jumps with remaining time
Rest 1 min

[B]5 min AMRAP[/B]
20 Dips
Max Push Ups with remaining time

Lots of movement today. I was able to hold 1 40 Handstand hold, the rest were 20-30 sec.. Lots of Dips!! Good Work Out

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Yay dips Patrick! Nice WOD there!

[B]25 June[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Dead lift:
5 @ 135#
5 @170#
5 @ 205#
3 x 8 @ 170#

[B]26 June[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Shoulder Press:
5 @ 55#
5 @ 70#
5 @ 85#
3 x 10 @ 70#

[B]27 June
WU:[/B]
1 mi run
10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
Tried hanging from a pinch block and heard a NASTY Crack in my right middle fingers! :yikes:
10 Frog Holds
10 pushups
10 Pullup progressions
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min HSPU practice

5RFT:
20 AbMat sit ups
10 KBS W Pood, Russian

6:41
[I]About 1:30 slower than two years ago. :shrug: :censored:[/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)

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wow great work as usual guys....

what a 10 days it has been....little sleep the test weekend, got 1150 racers safely home in the rain, almost had a few that were hyperthormic, cooked shrimp and grits for 150 at the vollie party, worked a 50 hour week, cooked brisket for another 150 last wednesday and cleaned everything in between, went to see joe jackson friday nite, split 3 1/2 cords of wood saturday, 2 hour mountain bike ride sunday and then the gym

camber bar bench, 4 boards of death d bell tate press and tricep work

then tonite in the 30 degree heat

1 rm back squat 375 lbs

belt squat 5 x 10 45 lb

1.5" defict sumo dead lift 4 x 7 135lbs

100 rope pull throughs 15kg

2 x 20 45 degree hip ext

100 hollow roc

great to be back at it......

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and if you guys are interested

[url]http://www.piquenewsmagazine.com/whistler/the-final-test/Content?oid=2796004[/url] (wfs)

this sums up the past 21 years of my life pretty well

have a great day and keep up the hard work

cliff

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Wow Cliff what an event you've managed over the years!!! Super.

June 27, 2016 Monday

WU: RUN 400M 2 rounds
10 walking lunges
10 push-ups
10 situps
10 PVC Passthurs



Strength
Week 2 cycle 4
3 @ 70%
3 @ 80%
max reps @ 90%
Deadlift 5@135, 3@185, 3@215, 2@245
Bench Press 5@95, 3@105, 3@115, 2@135

Conditioning
10Min AMRAP
7 Thrusters, 75/55
7 Pull ups
7 Burpees

I got 5 rounds in.

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thanks patrick.....it sure has been fun

tonite....acessory nite

rode my e bike to the gym...walk in and my coach says "what are you mister fitness now?" :rofl: because of the big hill i live at the top of i would never consider riding anywhere down in the valley bottom without some way back up and not under my own power....the e bike is a game changer....for sure

death by prowlers 10 m otm add 10 m each minute 8 rounds

200 large green band standing abs

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WOW Cliff! What an undertaking!! My hat is off to you and your team for putting on that race!
Awesome work guys!
[B]WU:[/B]
1 mi run
10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Pullup progressions
10 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1000m row
20 C&J @ 135#
1000m row

16:05
[I]1:31FASTER than when I tried this almost two years ago!! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk

22 Burpees (Yay! Burpees!)

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[B]WU:[/B]
1 mi run
10 x 10SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 downward dog pushups
10 Pullup progressions
10 Pullups
10 45# OHS

[B]WOD:[/B]
For time:
500m row
15 95# OHS
20 HRPUs
500m row
15 135# Front Squat
20 HRPUs
500m row
15 155# Back Squat
20 HRPUs
500 m row

Do the lifts from the floor, snatch or clean.

18:47

[I]Over 3 min Faster than my last attempt on 2 July 2014! :pepper: Hanging on to the bar helped ALOT!! One of my buds called me a CrossFit geek because I keep a Spreadsheet with all my WODs on it! :rofl:[/I]

[B]Evening:[/B]
1 mi dogwalk
22 Burpees (Yay! Burpees!!)
Bench Press:
5 @ 145#
2 @ 165# [I]Something went bad in my right shoulder! :yikes: bagged the rest of the workout! :( [/I]

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thanks bill....it was a fun under taking and certainly changed my life for the better..:)

and

funny you mention the spread sheet logs....since i made the decision after last nights bike ride to ride to the gym as much as possible i cleaned out my gym bag...5 log books at the bottom.....sure were fun to look back on the last 5 years of my life....

bummer about your shoulder also......

tonite

red band bench press 1 rm 195lbs

narrow bench 4 x 8 135

incline dbell press 4 x 10 20lb shoulder was not real happy by the end

thumbless rogue seated row 10-10-10 45-55-70

100 red band push down...unbroken....