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great week of work guys

i was off on a british columbia road trip in the newport, with my rottweiller and a tent.... first night a b.c. forest service camp ground....lots of snow still in the forest and lakes all frozen dog and i cuddled all night....next 2 days and friends and family then 3 nights at a 25 site forest service campground that was totaly empty...woke up to 2" of snow and 2 frozen solid nalgene bottles.....about 800 miles in 7 days.....very enjoyable time away from life and certianly a different mindset

today.....

speed bench 105 lbs red bands 3x9 3/n,3/m,3/w

1 1/2 bench press 6-6-6-6 135-145-150-155

dbell roll back 3 x 10 20lb

o/h rope extension 3 x 10 10 kg

200 red band pull aparts

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Cliff- More power to you in that COLD!! I could not do it. Cold and I do NOT get along.

4.3.2017 Monday
WU: 2 Rounds
3-5 1 arm KB Press
Straight arm, up KB hold walking accross gym on each arm
Goblet squats

Back Squat
3 x 8 @67% 8@ 85, 8@ 105-2x

Bench Press
4 x 10 @62% 4 sets @85lb

Conditioning
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#) 95lb for me.

Got 15 C&J, nice work-out, you never stop!!

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Cliff, sounds like you had a blast!!

Great work guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 8)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
10 pushups
1, 2, 3, 4 chin ups, neutral grip
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Fran:
21-15-9:
95# Thrusters
Pullups

9:33

[I]This was my fastest Rx Fran ever! Clipped about 1:30 off my last Fran![/I]

[B]Evening:[/B]
3 @ 115#
3 @ 130#
20 @ 150#
5x10 @ 80#

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@Cliff - Sounds like an awesome trip. Always nice to get out in the wilderness and away from normal life.

4/3
Row 5k 25:45
Pull-ups 11,12, 8, 8

4/4
WU:
Snowshoeing Red Devil Mt 1:20:00
Shovel snow 20:00
Workout:
KB C&P 35# X5X(1-2) (30 reps)
KB snatch 35# X4:00 (57 reps)
Goblet squats 25, 35 X15

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thanks guys.....it was much needed and well enjoyed....tomorrow is the last day off before back to the "grind"......:mad:

today.... 6 hours of back yard chores.....moving wood, digging up landscape blocks and tearing out old concrete planters....

then at the gym

750 m row

100 20lb wall ball
1000 m row

forgot to click the stop watch :ranting2:

4 rounds

20 windshield wipers
10 sit ups
50 large green band stand good mornings

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Great work Gents!! Bill- Awesome job on FRAN!!

4.04.2017
WU: Run 400M then 3 Rds.
5 Romain DL each leg / DB
10 PVC Pass-thru's
15 Air-Squats

Deadlift
3x8 @70% @125lb

Strict Press @55lb
3x8 @70%


Conditioning
6-9-12-9-6:
Bar Facing Burpees
Front Squats (155/105) @75lb
C2B Pull-ups

Strict Press and C2B worked me today!! Easy on the DL to protect the Hip

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Cliff, Nothing like functional fitness! I'm looking at yard work this weekend myself!

Patrick, nice work with those DLs and the Metcon! Yay! Burpees!! :rofl:

Boofed my right shoulder yesterday on the bench presses..:yikes:
[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 3)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
1 pushup :yikes:
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)
[I]At least I could do a work around![/I]

[B]WOD:[/B]
15 min AMRAP:
21 GHD Sit-ups
14 25#DB Push Jerks [I]I wanted to go heavier, but I figured discretion was the better part of valor due to my shoulder...[/I]

5 rounds + 12 GHD sit-ups

[I]Once I got the hang of the Push Jerks, they went easier. Afterwards, I tried a 50# DB and it went well.[/I]

[I]The gym got a new Rogue GHD AND a Trap bar!!:pepper:[/I]
Put 2 and 4 45# bumpers on it and did 3 reps of each! Sweet!

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

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watch that shoulder bill....nice work even so

1" above chest pin press 1 rm 245lbs 20 lb pr :pepper:

flat bench dbell row 10-10-10-10 25-30-35-40

flat bench over hand grip barbell row 10-10-10-10 45-50-55-60

decline dbell press 20-20 35-45

standing pull aparts 5 x 20 5 kg

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4/5
WU:
Shovel snow for 20:00
Row 1k
Workout:
Half get-ups 25# X6:00
Pull-ups 10, 9, 9, 7, 6
Farmer's carry 110# X60 yds

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4.05.2017 Thursday

WU: Run 400M then 2 rounds
:30 Sec top Push-up hold
10 Push-ups
:30 Sec cradle hold
10 cradle-rocks
30 Air-Squats

A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups / DB Press
1 Minute of Strict Pull-Ups
Rest 3 minutes

I got 212 movements total.