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@Cliff, sorry to hear about the shoulder.

Thursday December 18, 2014

Looking forward to heading home tomorrow.
The sun in Florida warms my skin but my family in Ohio warms my soul.

Nice hour long walk on the beach, sunny and warm.
[url]http://www.mapmyrun.com/view_workout?w=820657865[/url]

Held various squats and plank positions in the sand.

Back at the hotel gym...
Did rounds of single arm dumbbell presses and pull downs

Ran the rack on the dumbells at ten reps each side from 5# to 50# increasing by 5#

Added one plate to the pulldown machine each time. By the end it felt like about 1/2 my body weight.

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Cliff, Sorry to hear about the shoulder!! I've been having shoulder "issues". I feel your pain - but not as much as you! :(

Alden, Pat, great to see you back!

Nice work, guys!!


[B]16 Dec:
WU:[/B]
400m run
Stretching

[B]WOD:[/B]
[URL="http://www.dbwod.com/daily-dumbbell-workout/2014/12/12/4th-round-knockout#commenting="] DBWOD:4th Round Knockout[/URL]:
3 Rounds for Max Reps:

1:00 Dumbbell Ground To Overhead

1:00 Burpee (Yay! Burpees!!)

1:00 Dumbbell Deadlift

1:00 Burpee (Yay! Burpees!!)

1:00 Dumbbell Press, Push Press, Jerk Combo

1:00 Burpee (Yay! Burpees!!)

1:00 Dead Animal Crunch

1:00 Rest

Used 20#, 215 reps

[I]Not a bad WOD for a hotel gym! The Combo was the toughest part![/I]

[B]18 DEC
WU:[/B]
500m row
100+ SUs
10 leg swings, each leg, both directions
10 Air Squats
26 sec Finger tip plank
10 Push Ups
10 Bar Taps
5 Pull Ups
10 Sit Ups
10 Burpees (YAY! BURPEES!!)
10 45# Presses
10 45# OHS

[B]WUD:[/B]
Muscle up work

4 RFT:
400m run
20 Ring Dips

Rx
15:29

[I]Nothing like timed runs! They took me 2:30 to 3 mins to do. The Dips were MUCH WORSE than last week's Elizabeth. Kipping didn't even help! I could feel my shoulders on this one![/I]

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Friday December 19, 2014

Got in some snatch practice, went 5 for 10 at 70kg or above.

Happy to be back home in Ohio.

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[B]WU:[/B]
400m run
100+SUs
10 leg swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 Bar taps
5 Pull Ups
5 Chin ups
10 Hollow Rocks
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS
Burgener Warm Up

[B]WOD:[/B]
6 RFT:
9 95# DLs
6 95# Power Snatch
3 95# OHS

14:59

[I]I had gotten some intel on this WOD & since 115# is my 1RM Squat, 95# seemed to be a go way to go! The snatches were the toughest part of the WOD IMHO. I used the last snatch of each round for the 1 OHS. Though, I dropped the bar on the last OHS! :( I had the slowest time on the borad, but I was happy to keep it under 15 min![/I]

Then

100 GHD sit ups (Not for time)

[I]We'll see how these feel after a few days!![/I]

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@Bill, 100 GHD situps would cripple me...

Saturday December 20, 2014

Got up at 6:30, waited until 7:40 for the sun to "rise" (the overcast sky got a little lighter...)

Didn't feel 100% today, so I took it easy. Did some mobility work and then did C&J practice in the barn going up to 185#. Nothing too tough.

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@ Cliff - Really sorry to hear about the shoulder.

12/19 Weighted push-ups
WU: Row 1km; pull-ups x5; pushups x5
Workout:
Pushups +15, 18, 24 x5/ +24, 27 x8/ +30 x10/ +15 x11, 10
Supine rows x10x3
KB swings 35 x100

12/20 2.5 km easy row

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Sunday December 21, 2014
The days start getting longer from here

Mobility
TGUs to 45#
Front Squats to 155#
Snatch Grip Deadlifts 10x135#
Clean Grip Deadlifts 10x185#
KB swings 10-10-10-10-10, 10,15,20,35,45

A good day's work in the Shed.

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12/21
WU: Row 1km; pull-ups x5x2; air squats x10x2

Workout: 7 RFT
3 pull-ups
6 pushups
9 box jumps (18")
12 swings (45#)
14:20

Cashout: PVC OH squats

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friday nite


Box Squat (+3") to Box Jump: 2-2-2-2-2-2-2-2
*vested

Back Squat: 3-3-RM (3 or more) completely messed up the math on what plates needed to make the weights.....ended up with 5 reps at 305
70%-80%-90% of .9 of 1RM
or adding 5# from Nov. 28th 2014

Sumo Speed Pulls: 8x1 (minis/micros) 285 lbs
*on 3/4 mat

Stiff Leg Deads: 8-8-8 225-285-285 lbs

3 rounds of:
3min. belt squat walk
1min. rest

did the first round with red band, caught a sarcastic comment from the coach for using it and switched to green band....should have ignored the comment and stuck with red band

Plank: 3x1min.
*on elbows?

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Lots of catching up to do, including a vacation.

11/26 WOD
A. 1/2 Flight Simulator
5-10-15-20-25-20-15-10-5 Unbroken Double Unders
6:26.
Went well until round of 25, then got stuck for a while.

B. Monthly Throwdown
Find 3RM Hang Squat Clean
Kept trying and failing to hit 155#.


12/1 WOD
A. Find a Tough 1 Rep Power Snatch in 12 Minutes
125.
That was a big surprise, although I pressed it out quite a bit at the top.

B. AMRAP 20 Min
50 M Farmer’s Carry
12 Box Jumps
8 Box Dips
4 Burpees
:30 Rest
9 rounds, ending at the burpees.


No WODs until vacation started on 12/6.

Cruise Ship Vacation WOD #1
2 laps of ship (about 250M each)
50 squats
2 laps of ship
50 sit ups
2 laps of ship
50 push ups
2 laps of ship
1 lap of lunges
2 laps of ship
About 22 minutes.

Cruise Ship Vacation WOD #2
20 TGU’s @ 50# dumbbell
About 12:30.

Cruise Ship Vacation WOD #3
A1. 5 sets of 5 machine leg press
160-220-180-320-340

A2. 5 sets of 5 machine lat pulldowns
120-160-170-180-190

B. 21-15-9
Burpees
Unbroken double unders
6:32.
Double unders on a rolling cruise ship are very hard to keep in rhythm.

Cruise Ship Vacation WOD #4
A. 8 rounds without setting dumbbells down of:
8 front squats
20M farmers carry
About 4:50 @ 30# dumbbells.

B. 1 lap of ship
20 HSPU’s
1 lap of ship
20 pistols each leg (assisted by railing)
1 lap of ship
20 hollow rocks
1 lap of ship
20 unbroken double unders (these took a while, rope tangled to start then slow)
1 lap of ship
20 push ups
1 lap of ship
20 lunges
1 lap of ship
20 sit ups
1 lap of ship
20 squats
1 lap of ship
60 sec. SFG plank hold.
Over 20 minutes to complete.

Cruise Ship Vacation WOD #5
A. 5 sets of 5 single leg deadlifts (each leg) with dumbbells in each hand
20-25-25-30-35
Balance was a bit of a problem on the ship. Used touching dumbbells to floor to balance self.

B. AMREP 5 50# dumbbell snatches
61.
Switched hands on 5’s. I did this one on a cruise about 2 years ago but in 10 minutes and got 80 then.

Cruise Ship Vacation WOD #6
A. Machine lat pull downs 5 sets of 5
160-170-180-190-200

B. AMRAP 6
10 thrusters @ 25# dumbbell
2 TGU’s @ 35# dumbbell
4 rounds in a little over 6 minutes.
Started with 35# for thrusters but immediately felt they were too much.

Rest 3:00

C. AMRAP 6
20 double unders
4 burpees
4 rounds in a little over 6 minutes.
Double unders went to total hell on the rocking ship so I ended up switching to 2x singles.

Cruise Ship Vacation WOD #7
“Angie” (modified)
100 machine lat pull downs
100 push ups
100 sit ups
100 squats
20:51.
Started lat pull downs at 160 but dropped to 120 after about 5, then dropped to 100 after 50.


12/21 Sunday Funday WOD
A. Tabata Hollow

B. AMRAP 18
16 Sit Ups
32 Double Unders
200 M Run
4 Goblet Squats
8 SFG Swings
6 rounds + 20 double unders with 1.5 pood kettlebell.
Used a borrowed jump rope but very pleased so see D/U’s went well once I got back on solid ground.


12/22 WOD
A. AMRAP 10
4 Turkish Get Ups
:20 Handstand
10 Air Squats

<5 Min Rest>

B. Repeat "A"'s given work for time.

3 rounds plus 1 TGU @ 1.5 pood. Repeat took 9:30.
I was very slow. Those heavy TGU's go very slowly for me.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15463004283/[/url]

Claw