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Nice Pr on OHS Bill!!
Patrick...driving 13hrs two days in a row is a hell of a workout :) quality time with your son, probably talking all kinds of stuff at a so long drive!!

Tue 22Aug:
Bike 10 min
some strech
C2row 5min 1098m
Low incline db press:
10 reps: 12,5kg x2 20kg,25kg,30kg,35kg 5/40kg, 20kg Db's
Pulldown:
15/50kg (110lbs) 10/70kg, 10/70kg, 10/50kg
Lying french press EZbar:
40kg (ca90lbs): 5,10,10reps
Dips:
30sec restperiod, adding two reps each set until can't get two more...
2,4,6,8,3reps

Fri 25Aug:
Bike 10min
Strech
Pullups (underhand grip)
8,7,7,7,7reps

Then 1minute on/1minute off, of C2rowing alterated with SkiErg each other time. This felt soo goood, loved this one!
C2r - 206m / SkiErg207m
C2r - 238m /SKiErg - 208m
C2r - 247m /SkiErg - 218m
C2r - 270m / SKiErg - 212m
C2r - 271m /SkiErg - 214m
C2r - 249m / SKiErg - 217m
C2r - 268m / SkiErg - 213m
C2r - 250m / SkiErg - 219m
C2r - 260m / SkiErg - 217m
C2r - 266m /SkiErg - 211m
C2r - 205m / SkiErg - 201m
C2r - 215m /SkiErg - 206m
So in a total of 12 minutes of C2rowing 2945m
and 12minutes of SkiErg 2543m
Some streching afterwards

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Yes Jan- I am very close with my Son, I miss him already!! :(

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Made it 5 days this week which is alot for this old body, need to get back to my 4 day per week schedule. Workouts have been tuff this week, my "lats" are felling it.

8.26.2017 Saturday

WU: run 400M then various warm-up activities as a group. Then we played some Wallball Volley Ball. FUN times.

WOD: 2 Man partner 25Min Cap
40 WB / 16lb for us.
30 Lunges
Run 1 Lap with WB One man runs.

6 + 28 Not bad, pushed thru the WB's.

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Yesterday
Participated in "Whipps Ledges Adopt-a-Crag" cleanup. Spent about 4 hours swinging a sledge hammer, picking up rocks, and cleaning trails. Afterwards Jeff and I went to Rock Mill and bouldered for a couple of hours. To say the least I was tired last night.

Today
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

A.
5 sets of:
kettlebell one-legged deadlift x 5 reps each leg 35, 44, 44, 53, 53#
30-60 seconds
KB Floor Press x 10 reps 35, 44, 44, 44, 44#
30-60 seconds
Double Unders x 25 reps
30-60 seconds

B.
10 rounds 44#
15 Kettlebell Swings
5 Goblet Squats
5 Push-ups
13:55

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Awesome WODs guys!!
[B]25 Aug:[/B]

Tabata Something Else :
Tabata Pull-up
Tabata Push-up
Tabata Sit-up (abmat)
Tabata Air Squat

312 reps

[B]28 Aug:
WU:[/B]
1 mi run
10 SUs with a DU attempt (Got 7 out of 11)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5, 6 Pull ups with 30 sec rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD: [/B]
Complete as many rounds as possible in 7 minutes of:
5 box jumps, 20 in.
225-lb. cleans, 3 reps (did 135#)

6 rounds

[I]I had to keep moving on this one! The rest was moving between the box and the bar and vice versa. Got the 1 round done in under a minute. Unfortunately, I couldn't keep that pace up.[/I]

[B]Evening:[/B]
1 Mi dogwalk
10 Pull ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squats
Back Squat:
5 @ 190#
5 @ 220#
12 @ 245#
5x3 @ 145#

[B]29 Aug:
WU:[/B]
1 mi run
10 SUs with a DU attempt (Got 7 out of 11)
10 10 Leg swings on each leg in both directions
10 Air Squats
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 Pull-up (towel)s
75 Thrusters, 75 lbs
50 Ring Dips
15 Pull-up (towel)s
50 Overhead Squats, 75 lbs
75 Sit-ups
15 Pull-up (towel)s

18:11

[I]Got to the squats around 13 min. But my gut started cramping during the Sit-ups! Also, I heard my towel start to rip while doing the towel pull ups!! :yikes: :rofl:[/I]

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Bill-Stomach muscle cramps are terrible. You're going to feel that tomorrow! Great WODs.

10 Bulgarian Goat Bag Swings 35, 45, 53#
6 Strict Pull ups 0, 10, 20#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 25#
-10 banded external rotations
3 rounds

5 sets of:
Deadlift x 2 reps 205#
30-60 seconds rest
TGUs x 2 each arm 35, 44, 53, 62, 71#
30-60 seconds rest
Handstand Hold x 30 seconds
30-60 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise-10 min EMOM

1 strict ring muscle up
10 externally rotated band pull aparts
20 Flexbar wrist extensions
5 rounds

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8.28.2017 Monday Having another round of HOT days here, Its been over 100F this weekend with a high of 109F Monday. We'll see how long this one lasts.:ranting2:

WU: Dyno-Bike 2Min then 2 Rounds
10 OHV Squats
10 Push-ups

OTM X 10 worked 115 to 175lb.
3 Deadlifts

WOD:
40 Back Squats (115/75#)
20 Burpee Box Over (24/20")
rest 1min.
20 Burpee Box Over (24/20")
40 Back Squats (115/75#)

14:19
scaled this to 75lb, the # of reps made my hip hurt.

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8.29.2017 Tuesday

WU: RUN 1 LAP then 3 Rounds
5 Pull-ups
5 Ring-Dips
15 Cradle-Rocks

Push Press work 75-115LB
5sets X 2reps
Holding 80%+ across each set
--
10sets X 2reps
Weighted Pull Ups
Holding OR Ascedning

WOD:
AMRAP

3 Rounds:
3min. Clock:
Run 400m
Max Pull-Ups in remaining time
rest 1min.
3min. Clock:
Run 400m
Max Push Press in remaining time (135/95#) @55lb
rest 1min.

This one was tuffer then it looks, went out too hard on the 5th set 400M and and to walk about 25M in the middel......:ranting2:

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great work the last couple of weeks guys...

over the last few weeks since getting back from vacation at the start of the month i have been mucking about at the gym a bit, lots of long dog walks and picking away at the "honey do" list at home.....i just felt like i needed a bit of change and a break from pushing hard.....

back in ernest monday....two months exactly till the november 4 th comp and about 20 pounds to lose

our box is closed for the long weekend from after friday mornings classes till monday night....keep up the great work and have a safe long weekend

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Short on training this week...
Alone with kids at home, when my wife is o a trip for few days, so i have worked out at home this week.
Started also on a new job this week, so exciting and intense this week...after slightly more than 15yrs as a mechanic on a power plant (distric heat and electrisity) i started as a mechanic doing service and repairs for some authority boats and ships...very exciting.

Sun 27Aug:

Abs... penknife?? or jackknife?? i think you call it in english
10reps -> 5 situps ->
Superman hold (a count to one,two, three for each rep)
5reps

5 ciriuts of these
Kb one arm press
8kg Kb: 5,5,5,5reps
Db kickback:
6kg Db's :
20,20,20reps

Some mobility and strech

Tue 29Aug:

Standing hammer curl
6kg Db's -20reps
12kg Db's (ca 27lbs)
10sets of 15 reps

Streching

Thu 31Aug:

Jackknife - abs -> ring rows
15reps -> 10reps
15reps -> 13reps
15reps -> 13reps
15reps -> 12reps

Pushups:
10,15,15,15reps
Kb swing:

16kg (1pood)
10,15,20,25,15,15reps (=100reps)