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tonite

20 24kg russian kb swing
200 m run
20 incline push up

11:33

split wood for 1/2 hour

keep up the great work everybody.....you all prove old guys and gals rock:pepper::pepper:

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Great work everyone. It is great to see folks "our age" performing at levels that most people half our age cannot handle.

Deb - Instead of a Ducati, get a V-Strom. You get the V-twin with much cheaper maintenance AND a dual sport at the same time. If you get the big Vee, it is a made to order hooligan bike (can you spell wheelie...). I'm finding I enjoy the dual sport much more than expected and I'm riding it more than my touring bike.

Bill H - Rest that knee for a couple of days to see if it recovers. I am the poster child for making it worse by not resting. :( Also might try KStarr's hamstring stretch that uses the bands to support you while you lean over. I've had ongoing knee pain for a couple years that went away when I started doing that stretch. Let me know if you aren't familiar with that one and I'll send you a link or a write-up.

9/17
Warmup: Row; upper body mob; military press 45, 50, 60X5
Lift: Military press 75, 90, 100X3; 115X8
Assist: Pull-ups 12, 6, 6; ring dips 7, 8, 2
WOD: MT Esther Trail. 7.5 miles, 2050' of climbing, topped out at 9300+' elevation, 3 hours round trip

9/18
Warmup: Row; upper body mob; deadlifts 45, 105, 130X5
Lift: Deadlifts 160, 185, 210X3; 235X6
Assist: 65# good mornings X3X10; T2B X2X10

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Maybe! Ill have to give it some thought.
[url]http://tinyurl.com/9pe3j7o[/url] wfs
I've bought from them before, a quad. (For my son who used for two years, then sold with a cracked/bent frame, for $700 cash and a signed "as is" contract in hand - at 15yo! to some unsuspecting guy 30mi away. He was a handful!)

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Tuesday September 18, 2012

Supervised warmup:
pushups, squats, KTE

WOD:
"Smash"
20 minute cap, 3 rounds, FT
7 squat clean thrusters (125#)
50 dubs
7 burpee box jumps (18")

After the 3 rounds, 20 strict pullups.

I made 2 rounds plus 7 squat clean thrusters....

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"Badger"

Yesterday

3 Rounds:

30 Squat Cleans at 95#
30 Pull ups
800M run

40:33

Beat me like a drum!

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Jack, Badger is rough, that's for sure! Good job!

9/18 WOD
First day of Competition Team training,
first day of 8 weeks of strength focus.

Front Squat 5x5
155-165-165-175-185(f, 2 only)
Had a little trouble getting to depth on set two, thanks Coach KJ for noting.
Think I failed at 185 in my head before my body. I watched Tobin fail his last set and that set my expectation. This is a mind game as much as a body game!

Pendlay rows 5x3
135-135-145f-135-145
Took a while to get the hang of this movement, seems like I yanked the weight up and dropped my chest to meet it.

Clean shrug 3x5
135-135-155
Another new movement, not sure my shrug was all that high. On the plus side, I held the hook grip the whole time even with my tiny hands.

Worked with Tobin on all sets, we were a good match. Looking forward to more focused training over the next 5 months or so. Link to whiteboard (WFS)(Note, only Tobin and I did Comp Training WOD, everyone did regular WOD): [url]http://www.flickr.com/photos/93561498@N00/8001150542/[/url]

Claw

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1 rm box squat to a -2" box (which was way tougher than i first thought)

280lbs w/saftey squat bar

then good mornings 6 reps

100-115-125-135-145-150

then 5 x15 GDH sit ups

then final 1/2 hour splitting the last of the fire wood in drive way just to keep the wife happy:D

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Traveling Day

Alden - taking you advice. The knee does feel better!!

But I still did 45 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge! :D

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Today:

Diane

21-15-9

225 lb DL
HSPU's

13:32

Lost alot of time on HSPUs

followed by

21-15-9

of Hollow Rocks
Toes to Bar
Abmat Situps

10:21

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9/19 WOD
Competition Team training (strength focus)

Sumo dead lifts 5x5
225-245-255-275-275
These felt good, could maybe have done 285. Keeping my hands a little farther apart helps, as long as they don't bump into my inner thighs.

Split squat: 5x10
1 pood kettlebells in each hand for first set, then 30# dumbbells for next four sets.
Idea was not to go super heavy, tapped knee on floor most reps, worked on keeping the knee on the pushing leg behind toes.

Max effort chin ups/HSPU's (no kipping) with 90 sec rest between each set.
11/4, 10/3, 7/3, 8/6, 7/5.
HSPU's increased on 4th and 5th sets once I set my hands wider apart. Chin ups just involved hanging on the bar for a while and doing one more explosive rep up.

All in all, this was totally fun! Great energy and great vibe at 1 pm with Comp Team work. Hitting 1 pm will be my biggest challenge, but I will really try to make it happen.

Claw