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@ alden.....amen to wearing out and not rusting out :D

what a 2 weeks it has been.....birthday party bbq, coming up with the plan to refinish the living room and kitchen floors and then go on a 10 day road trip....blew the transmission on my van an hour into the vacation....buddy came to the rescue and picked us up in my '67 newport...hooked it up to the '66 toddler trailer and kept going....1500 miles in 10 days.....man our parents really were warriors when they did that :pepper:

this morning in the gym...10,000 m traditional post vacation row..... 4 seconds off all time p.r. 42:23.... almost had it.....:censored::censored:

keep up the great work guys....

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August 1, 2016

WU: Run 400M then
30 Situps
25 pushups
20 air-squats
15 PVC Pass thrus
10 Pullups

Power Snatch 55 3x
Sq Snatch 65 3x

WOD: Chief
5 Rounds
3Min AMRAP
3 Cleans 135/95
6 Push-Ups
9 Air-Squats
Rest 1Min. between rounds.

We had so many people in class tonight that we did a Partner WOD of Chief
20 Rounds total continuious 1 Athlete does 1 round / the other rests

we got 9:42..... We should have done 25 or 30 rounds I think......

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gotta love the partner wod's eh patrick nice work

tough getting back into the work grove today.....

at the gym...a bunch of warm up stuff

then

30 135lb front squat....have not done these in over 2 years

and

1000m row

7:03

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Awesome Stuff guys!!
Alden, My goodness! :yikes: I hope you are all right!!

[B]24 Jul:[/B]

5 Shoulder Press | 60 lbs
5 Shoulder Press | 75 lbs
5 Shoulder Press | 85 lbs

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

[B]25 Jul:[/B]
Muscle clean 1-1-1-1-1 reps
65-95-115-125-135-155
Power clean 3-3-3-3-3 reps
75(3)-95(3)-115(3)-135(3)-155(1)
Clean 5-5-5-5-5 reps
75(5)-95(5)-115(5)-125(5)

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

[B]26 Jul:[/B]
Nancy
5 Rounds for Time:
400m Run
15 Overhead Squats (#95)

Did it Rx’d
22:33
[I]Clipped 1:34 off my last attempt on 29 Jul 14!![/I]

[B]Evening:[/B]
1 mi dogwalk
[B]27 Jul:[/B]
AMRAP 18 min:

Bear Complex* (#115/75)
Begin with 4 Burpees and perform 4 Burpees EMOM**

*Bear Complex = Power Clean->Front Squat->Push Press->Back Squat->Push Press
** When each minute arrives, complete the current complex before performing burpees (Yay! Burpees!!)

11 Bear Complexes with 112 Burpees (YAY! BURPEES!!)

[B]28 Jul:[/B]
For Time:
Run 2miles
200 Pull-ups

Did 5 Pull Ups & 195 Jumping Pullups [I](Damn Pinch blocks!!)[/I]
30:38

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

[B]29 Jul:[/B]
“Ryan”
5 rounds for time of:
7 muscle-ups
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Did Jumping MUs & ~6″ burpees:
24:43
Yay Burpees!!

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


[B]1 Aug:[/B]
For Time:
40 Toes-to-bars
40 Wall Balls, 20 lbs, 10 ft

9 mins 33 secs | Rx'd

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

Back Squat:
5 Back Squats | 185 lbs
5 Back Squats | 215 lbs
12 Back Squats | 240 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs

[B]2 Aug:[/B]
Nancy
5 Rounds for Time:
400m Run
15 Overhead Squats (#95)

[I]Nancy AGAIN?!?[/I]
Did it Rx.
20:15
[I]Clipped 2:18 off last week’s Nancy time!! An Rx PB!![/I]:pepper:

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

5 Bench Press | 95 lbs
5 Bench Press | 110 lbs
5 Bench Press | 125 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs

[B]3 Aug:[/B]
AMRAP 18 min:

Bear Complex* (#115/75)
Begin with 4 Burpees and perform 4 Burpees EMOM**

*Bear Complex = Power Clean->Front Squat->Push Press->Back Squat->Push Press
** When each minute arrives, complete the current complex before performing burpees (Yay! Burpees!!)

Used 115#, 14 reps 3 more than last week! (YAY! BURPEES!!)

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

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Great work Guys!! Glad to you you guys back on the "board". Sweet on the PR's Bill :pepper:

August 3, 2016 Wednesday

WU: Run 400M then
20 PVC Pass-thrus
20 PVC OVH Squats

Work to a heavy Snatch and C&J

Snatch 2@45, 2@55, 2@65 2@75 Been awhile since I did 75lb. Snatch....tryin to make sure I don't hurt my Shoulder again!!

C&J 2@75, 2@95, 2@115, 1@ 125

WOD: 10Min EMOM
Odd Min: 5 Front Squats 1@95, 3@105, 1@115
Even Min: 10 HSPU / DB Press

So... 5x95=475 + 15x115=1725 + 5x115=575 Total is 2775

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great work as usual guys and welcome back

tonite

1 rm bench press 255 lbs.... 1 pound p.r.:broc::pepper::broc:

dbell bench press 4 x 8 45lb

rope tri ext 4 x 10 12 kg

seated wide mag row 4 x 10 90lb

med mag row 4 x 25

single dbell raise 4 x 20 20lb

45 minute dog walk

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Inspiring stuff guys! Patrick, watch those shoulders! Cliff, a PR is a PR! :pepper:

[B]WU:[/B]
500 m row
1 min on Jacobs Ladder, 115 feet
10 x 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 burpees (Yay! Burpees!!)
Walk

[B]WOD:[/B]
2 mi run
200 Pullups

Did 5 Pullups and 195 jumping Pullups (could not hold my grip! :censored: pinch blocks!!)

21:03 for the run and 26:03 for the whole WOD!
[I]Clipped 4 min off of last week![/I]

[B]Evening:[/B]
1 mi dogwalk
Dead Lift:
5 @ 215#
5 @ 250#
7 @ 285#
5x10 @ 165#

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Great stuff, Guys! Keep up the good work.

MRI completed and had the ortho followup. I have a fracture in my right knee. No surgery required; healing will take between 2-12 months. Doc said I can do anything that doesn't hurt; as long as I stay in that mode, the healing continues as fast as it is going to progress. He also suggested I get as much exercise as I can to stimulate blood flow to the area.

Went camping for a few days and had no connectivity.

7/31 - 4 mile hike/ dog walk. 50 miles on the dirt bike exploring the Four Mile recreation area near Buena Vista, CO.

8/1 - 3 mile dog walk. 80 miles on the dirt bike. Spectacular ride to Salida over Aspen Ridge; we rode through miles and miles of an aspen forest.

8/2 - 3 mile dog walk. 50 miles on the dirt bike. We rode Sunday's route backwards because the trails always look different from the other direction.

8/3 - Rest day

8/4 - Rode exercise bike 15:00.
OH press 45, 55, 65, 65 X10
Pull-ups (dead hang) 8, 10, 8, 8
Pushups X3X10
Bent over rows 65, 85, 85 X15
Deadlifts 65 X10 (not sure I will try those again for a while...)

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Aug. 4, 2016

WU: 3 Rounds
Run 1 Lap
8 Pull-ups
16 KB Swings

Bench: 4x8
115x8 2x
115x6 1x
125x5 1x

WOD: 18Min. continuous
1 Min. 60DU / 120SU
2 Min. 4-6 MU or C2B if not MU
3 Min. Row 12/15 Cal.

Tabata Situps.

Good workout today, I think it was only 85-86F. Better then 108F like last week!!

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Aug. 5, 2015

Mobility.......
WU:
Run 400M then 3 Rounds
10 Pull-ups
15 MT. Climbers
10 Air-squats

Back Squats: Find 1RM Max
5@95, 3@135, 1@165, 2@174, 1@185, 1@195

WOD: For time
30 Power Cleans @ 95 for me.
30 Burpee over Bar
30 Cal. Dyno-Bike Ride

9:14

Back Squats felt terrible... almost like I haven't squated for weeks. :confused:
Oh-well... one of those days I guess. I was hoping to get near my PR. Not today.....