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great job as usual guys

1 rm football bar wide grip red bands 175lbs 15 lb pr:pepper:

narrow grip 6-6-6-6 95-115-135-155

wide grip bp 20-20 95-115

tri ext 20-20-20 30-40-45

flat bench med rogue grip row 20-20-20-20-20-20 45-50-55-55-55-55

120 red band pull aparts

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Good work Gents. Cliff another 10K Row, I have yet to go 10K.

01/11/2017 Wednesday
YOGA tonight, my third session, New movements and working on the breathing. Still figuring it out and trying to keep up. I think I'll need to give Yoga a 10-12 session "try".

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Good workouts here again:
Awsome rowing Cliff..43:35 for 10k is very motivational for me..my best is 45min...have you ever tried the half marathon?
Patric: that "marston" wod seemed interesting..

Yesterday evening:
Rear delt rows+hold with rubber-band 4x10reps
WOD: amrap 30min
Sit-ups 10reps
Sumo dead's with 32kg KB 10reps
Pullups (underhand grip) 5reps
13 rounds
Rubber band tricep pushdowns and overhead extensions 6x10reps

Wod's 13rounds...did not push to the limit, idea was to work steady all the way, was a good wod.
I got unbroken 5reps of pullups in the first 8 rounds, then 4+1 and only on the last round 3+1+1 im satisfied of those.
Sumo deadlifts seems to be a good exercise for bad knees..slowly down focusing on the muscles then faster upwards..tensing extra on the quads at the top :)

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Cool stuff guys!! Way to go on that bench PR, Cliff! Patrick, have you read Kelly Starrett's book "Being a Supple Leopard"? He talks about lifting, mobilization, and being able to do yoga. Jan, I really like SDHPs using kettle bells. Nice job on those AMRAPs!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 KBS
10 Dead Lifts:
3 @ 210#
3 @ 240#
11 @ 270#
5x8 @ 150#

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thanks bill...funny how the numbers keep going up with the cleaner i eat and the less beer i drink....:D

jan...funny you mention the half marathon....did one tonight

21,097 m 1:35:32

only one calf cramp at about 2600 m. left suffered through it.....going to try a full pull marathon january 31st....

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Today:
New PR on the 10000m C2 row
44:12min
Pizza tastes good afterwards :)

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Wow! The longest I've ever spent on the rower was 30 min!! And I only got about 6k and change!!:bowdown: Awesome work Jan and Cliff!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with a 30 second rest between sets

[B]WOD:[/B]
21-15-9:

Bar facing Burpees (Yay! Burpees!!)
95 hang power cleans

13:00.66 [I]But who's counting? :D

Push through on the burpees (Yay! Burpees!!) and hang onto the bar was the way to do this one! Jumping directly over the bar helped!
[/I]

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

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nice work jan congrats on the pr and yes the pizza, ceaser salad and cold beers sure were tasty afterward :D

it does suck bill but i find if i just turn off my brain and play rowing games in my mind .... like only 784 more strokes and then count to 100 strokes...or whatever to take my mind off the task at hand.....

tenativly we have feb 1 at 4 p.m. set for at least 3 of us and up to as many as 6 (cause that's all the ergs the gym has) we are going to try a full pull marathon.... 42,195 m i am certainly glad to know i have at least 2 other dumb friends :rofl: whatever happens i leave for mexico the next day for 10 days or r and r so what the heck.....

last night....leg night...legs were tired so i worked out with the lighter lifters

speed squat red band 10 x 2 otm 135 lbs

speed pulls 8 x 1 otm 135 red bands

rhino harness belt squat walk 5 min 90 lbs....2 2:30 sets

200 sit ups

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Cliff, that's going to be one heck of a row! I try to do 10 hard pulls followed by 3 easy ones them 8 followed by 3 easy then 6 hard ones... It sort of breaks up the distance. Good luck!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pull ups
10 1.5 Pood KBS
Shoulder Press:
3 @ 85#
3 @ 95#
6 @ 110#

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thanks bill....so far there are 4 of us now...and i talked to 2 more fools at the gym this morning

had to go to a celebration of life for a chap who i have known for about 20 years yesterday.....57 years old....super fit....huge mountain biker and all round good guy.....went into the hospital for a routine operation....got a bug there and died....hit a lot of us pretty hard......all the more reason for my 2017 slogan..."to have more adventures"

today at the gym

speed bench 9 x 3 105 red bands

mega bow 6-6-6-6 145-155-165-175

bent row rouge grip 4 x 6 45 lbs

incline pushup various grips 6 x 10

seated narrow grip 100....45 lbs

.