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No towers or anything to climb where I live....everything is flat. But Yosemite Half Dome is only a few hours away. That makes a great hike/climb...it s about an 8 hour hike to the top.

[B]Monday 091019[/B]
Worked on 1RM Squat Clean, did 215 lbs. Failed 225 lbs but got under it, just couldn't stand up. My max front squat is 235 lbs, so thinking I should eventually get there on squat cleans. Getting some coaching on this Wednesday.

3 rounds for time:
9 - dead lifts 235 lbs
12 - burpees
15 - wall balls 20 lbs

6:43

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[QUOTE=Jeff Kilinski;682747]You strapped on 90lbs and did a pull up? Friggin' awesome![/QUOTE]

I held a dumbbell by my feet, actually. Thanks.

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[QUOTE=Diane Dennis;682904][B]Jeff [/B]– I really love your box-jump avatar. How high is that?[/QUOTE]

The box is the highest we have in our affiliate (not sure what it is in inches) but that's my son jumping it. It's probably half as tall as he is so if I'm 6ft tall it would be like a 3ft box jump to me. That's why I thought that shot was so cool.



[QUOTE=Daryll Krivanos;682771]Words fail to describe the experience of climbing ANY 60+ story skyscraper for time (Willis is 103 stories) . Nothing like it... I'd encourage any athlete to try a major stairclimb at least once.
[/QUOTE]


I've done the Hancock. Since I work in a 31 story building it was easy to workout but when it came time for the event it was a little underwhelming. The line to the start was a couple hours long and it only took about 15 minutes to do it. We might do the Hustle as an affiliate just as its for a good cause, the American Lung Association. I think as a CF group it could be fun.



[QUOTE=Pat Quigley;683021]I held a dumbbell by my feet, actually. Thanks.[/QUOTE]


As I said. Impressive. I've had a goal to do a pull up with the weight of one of my kids (70lbs) on my back. Not there yet.

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[B]Diane[/B] - Your recent adventures bring this to mind: (WFS) [url]http://www.youtube.com/watch?v=irhroQ14Ufo[/url]
Oh, and thanks for the C2 tips. I'm determined to break the 2 minute/500m barrier.

10-20-09
WUx3:
1000m C2 4:52.9
5-5-5 DH pullups
5-5-10 dips
5-5-5 HSPU
5-5-5 #20 Wallball shots
10-10-10 walking lunges
5-10-15 back extensions

WOD:
Back Squats
#45x15
#65x10
#95x5
#115x5
#135x5
#155x5
#185x5
#135x10

Did 20 diamond pushups between sets just to stay warm.

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WU
Sampson Stretch
10 Cherry Pickers
10 Push up
10 Sit up
10 Pull up
10 Shoulder Dislocates
10 O/H Squats pvc
10 Sit up
10 Lunge
Double under work

WOD
3 rounds
10 DL @ 270#
15 Box jump @ 24"
9:08
Post Wod
50 Floor Dusters

m/55/178#

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Tabata Something Else

Jumping pull ups, bench push ups, abmat sit ups, row instead of squats (did air squats last night, 100 to dynamax ball, so legs sore today).

Pull ups 13, 12, 8, 7, 6, 5, 4, 5
Push ups 12, 10, 7, 6, 5, 6, 4, 4
Sit ups 11, 9, 9, 9, 8, 9, 9, 10
Row M ?, 72, 75, 85, 83, 81, 81, 94

Cool down: eat!

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10/20/09

"Active" Rest Day

40 min Nordic Track Skier - 3 miles

[B]Jeff K.[/B] How old is your box jumping son ? I train with my 16 year old, future fire breather.

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[B]Yesterday[/B] - 10/20/09
11AM workout in the gym

5X
sit ups (60 sec-57; 50 sec-47; 40 sec-39; 30 sec-30; 20 sec-21)
6 hexbar deadlifts - #105
20 jumping pull-ups
12 push press - 65#

[B]Today [/B]- 10/21/09
6AM group workout on North Shore
[B]
WOD1:[/B]
4X
1 min each station:
KB swings (38,41,40,41)
KB press (30 sec each arm - 18/18,18/18,17/18,18/18)
push-ups (41,21,21,20)
bench dips (45,42,32,30)

[B]Main Page WOD:[/B]
4X
Walking lunge 50 meters
50 Sit-ups
12:51 - Finished first in group :)

[B]Post WOD just for torture:[/B]
Bottom-to-Bottom tabata squats - 16,16,16,15,15,15,13,15
The 10 second rest at the bottom left me screaming on the last two rounds :eek:

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[QUOTE=John Warkala;683414]10/20/09

"Active" Rest Day

40 min Nordic Track Skier - 3 miles

[B]Jeff K.[/B] How old is your box jumping son ? I train with my 16 year old, future fire breather.[/QUOTE]


He's going to be 12 this December.

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[B]10-21-09[/B]

WU:
1000m C2 4:48.9
10x3 pullups
10x3 pass throughs
10x3 #45 OHS
5x3 burpees

WOD:
4 rounds for time of
50 meter walking lunge
50 situps (butterfly situps on an abmat)

28:27 Was pretty gassed after the second round and the knee was kind of wobbly but I decided not to be a giant sissy and finished all four rounds anyway.