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Great work Gents!! IN a Heat Wave here, its been 101F + everyday since last Friday, supposed to hit 108-109F Wed/Thurs... Then maybe a cool down to 99 this weekend!!

6.19.2017 Monday
WU RUN 1 LAB then 2 Rounds
10 lunges
15 Air squats
10 Ring Rows

3 x 4 front squat pull ups

Three sets of:
Front Squat x 4 reps @ 41X1 Worked 115lb
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110 Did
Rest 2 minutes

WOD:
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds

13:04, not feeling it, had to do jumping PU as my shoulder started "talking" to me after a few kipping PU's. I think the heat is getting to me as I didn't hit the BOX on Tuesday.........:mad:

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[QUOTE=Jan Hedman;1268725][QUOTE=Bill Hoogsteden;1268692]Jan, I was SO happy about being able to do the box jumps that nothing could feel bad!! :D[/QUOTE]

I can understand that...my knees don't allow me to do any jumps, bounces or running. Burpees i've "learned" to do smoothly without almost any jump at upperposition so they go to do :) [/QUOTE] Jan, You've got to do what you've got to do! Nice work on those WODs!!

Good gravy Patrick!! What a heatwave!! Keep cool!! And keep listening to your body! Great work!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 5)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups with 30 rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Grace:
30 reps @ 135# Clean & Jerks

10:16

[I]Almost 4 min faster than my last attempt earlier this month. Not my fastest Grace. I need to hang onto the bar longer.[/I]

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

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6/21

Great stuff, Guys! You fellows are killing it.

Back from a weeklong motorcycle trip through southern and western CO. Lots of fun with a big group but too sedentary an activity to do too often. Also, happy hour every night coupled with restaurant food can undo a lot of good work in the gym very quickly. :yikes:

WU: 1 mi dog walk; one hour of yard work with a shovel, digging and filling erosion; row 1 km; halos 25, 35, 45 X20
Workout:
KB C&P 35# X3X(1-3) (60 reps)
KB swings 35# X10:00 (286 reps)

Been dealing with some tendonitis (I think) in my elbows so have laid off the pull-ups for a while. The pulling of the clean & press combined with 90 strict pull-ups a week was just too much. After three weeks of no pull-ups, the elbows feel much better.

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thanks bill.....there was still a buzz about the comp yesterday at the gym

wow Patrick....guess I should not complain then that I had to put on my hoodie and roll up the cars windows on the way into work this morning then eh? :D

last night

1 rm angle bar bench press w/ chains 180 lbs plus 68 lbs chain

dbell bench press 8-8-8-8 40,45,50,55

tri bar skull crushers 12-12-12-12 20, 30, 40, 50

seated mag row (m) 8-8-8-8 70, 80, 90, 100

100 rope pull downs 17 kg

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Alden, I can relate!! Every time I travel, I worry about losing it! That's an awesome amount of KBSs!!

Cliff, It hasn't been that cold for months!! Nice lifting!

[B]WU:[/B]
500 m Row
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, 5 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Griff:
800 m run
400 m backwards run
800 m run
400 m backwards run

Done on a 400 m track
19:53

[I]Kept moving on this one. I clipped 1:10 off my last Griff attempt on 20 April 2017! :kicking0:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pull ups
10 1.5 Pood KBS
Deadlift:
5 @ 135#
5 @ 165#
5 @ 200#
3x8 @ 165#

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thanks bill

nice job on griff there 1:10 is nothing to sneeze at

this afternoon.....summer finally hit....mid 20's and susposed to be mid 30's tomorrow and sunday

2000 m sled drag w/45 lbs on the sled

off for a night up the gondola [url]www.seatoskygondola.com[/url] (wfs) with whistlers favorite bar band......over 2,000 songs in there repartie.....

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Keep up the great work Gents!! I "think" the heat wave is slowing down, I think it was only 101F Friday, that was after a blister 112F THursday.... Between the Heat and working in SF a couple of days this week I've missed 3 days in a row...

6.23.2017 Friday
WU:
10 PVC Pass-thru's
10 PVC OHS
10 Cradle-rocks.

5 x 3 Back Squat
135 3x 145 1x 165 1x

WOD:
Three rounds for time of:
400 Meter Run
50 Double-Unders
15 Overhead Squats (95/65 lbs)

13:20 / 100SU 65lb OVS.... sweating......

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@Bill - the swings are getting less difficult. I roll a pair of dice before each swing or snatch workout; whatever the number comes up, that's how many minutes of the exercise I do. I've learned to hate seeing a pair of sixes. :censored:

6/22 Mountain bike ride at Rampart Reservoir. 14.6 miles. 1350' of climbing. Max elevation 9316'

6/23 Dirt bike riding in North Divide OHV area. 45 miles of ATV trails and a little single track. About 4 hours of riding time, nothing left for the gym.

6/24
WU: 1 mi dog walk; row 1 km; halos 25, 35# X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X3:00 (101 reps)

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Thu 22 June:
Just something fast, friends coming to visit for the weekend.:

Few set of abs
One arm lying floor press with Kb:
10/8kg Kb x3 sets
10/16kg x3 sets
10/24kg x3 sets
10/16kg x 3 sets
10/8kg x 3 sets

Sat 24 June:
Rubberband rear delt:
20,20reps
Rubberband face pull:
10,10reps
Kb swing:
20/8kg, 20/16kg
EMOM:
10/24kg x 7 min
5 pullups

Sun 25 June:
strech and some abs

Kb SquatHighPull;
8kg: 15,15 reps
16kg : 15reps
24kg: 15reps
Then Kb SqHighPull -> Pullups (underhand grip)
10/32kg -> 7pullups
10/32kg -> 7
10/32kg -> 6
10/32kg -> 6
10/32kg -> 6
Then easy 21-15-9reps
of push-ups/hanging leg raise
5:52min.

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Great stuff guys!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 70#
3x10 @ 60#