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Sunday March 1st, 2015

Warmed up with about 5 minutes of light snow shoveling then did an hour or so of body work (e.g., TGUs, holding positions, back extensions, rolling, lacrosse ball). Back felt really good after all that.

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Monday March 2, 2015

Lots of stretching and mobility
about 10 easy snatches, nothing heavy
about 10 easy C&J, nothing heavy

(not really feeling it on the C&J right now, maybe two-three weeks off has something to do with that...)

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Great Stuff guys!!!

[B]At Base Globo:
27 Feb:
WU:[/B]
.3333333 mi run
3:15 on Jacobs Ladder
100+ SUs
10 leg swings, each leg, both directions
10 air squats
30 sec fingertip plank hold
10 push ups
10 pull ups
14 Dead Bugs
10 sit ups
10 Burpees (Yay! Burpees!!)
Burgner Warm Up

[B]WOD:[/B]
Open WOD 15.1
9 min AMRAP:
15 TTB
10 85# DLs
5 85# Snatches

75 reps
[I]The TTBs were the log jam. I could've done the DLs all day. I did the Snatches one at a time. I could not believe I only got 2 rounds down with the 3rd set of TTBs...[/I]

Open WOD 15.1 a
6 min to get max Clean & Jerk

155#
[I]Did 135#, then 155#. I tried 165# but just couldn't do the clean. I wished I had tried 160# instead...[/I]

[B]2 March:
WU:[/B]
100+ SUs
10 leg swings, each leg, both directions
10 air squats
20 sec fingertip plank hold
10 push ups
10 pull ups
15 Dead Bugs
10 sit ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1 mi run
1000 m row

16:39
[I]This was 2/3rds of the WFFC triathlon. I took it easy on the run because I wanted to make it through to row & Jacobs ladder (750 ft). Unfortunately, when I finished the run, someone was on the Jacobs Ladder. And when I finished the row, another person was on the Jacobs Ladder. Such is life in the globo...:shrug:[/I]

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3/1 Bike trainer
30:00 ride; 10:00 warm-up then intervals x6 (1:00 on/ 2:00 recovery); 3:00 cool-down

3/2
Skiing the trees in deep powder at Breckenridge with our 76 year old friend Jay. Jay is a physical monster who has outlasted all his peers and he epitomizes what level of fitness you can maintain if you stay active. I want to be like him when I grow up. (My legs quit before his did...) :)

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JT....congrats on the invite.....enjoy the time there you deserve it

Bill.....I am tired after reading some of your workouts and am glad we will more than likely not ever be able to workout together :D

Alden....pretty cool when you know people like that in your life eh?


Friday nite


1 rm wide multi grip bench 230

multi grip w 5 @ 161, 4 @ 184

seated windmills 3 x 20 5 lbs shoulder was super cranky

db JM press 10-10-10 20-25-30

tate press 10-10-10 20-30-35

seated n mag row 8-8-8 90-110-130

single arm dbell row 20-20-20 40-45-50

seated dbell lat raise 3x10 1-12, 2-15

e z curl bar 8-8-8 40-60-70


Saturday


2 rm single leg box jump 15"

speed squats blue bands to a 16" box otm 10-2 175lbs

speed pulls 8x1 250lbs

SS seated good ams 8-8-8 110-130-140

100 walking lunges w/33lb bar

got home and put in 8 hours with a buddy doing soffiting on ladders....legs were pretty wiped out by the end of the day :rofl:


last nite


box jump 1 Rm matched my old RM at 37" tried to make 39" got my feet on the plates and then did a yard sale wipe out

1rm camber bar squat 370 lbs

snatch grip dead lift 3x8 185lbs

135lb barbell hip bridge 3x10

100 cable pull throughs 25lbs

4x rm elbow plank w/2 minute rest between

:37
:47
:57
1:07

floor wipers 100

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@ Cliff - Absolutely. Proof that we don't have to retire to the couch when we hit a certain age.

3/3 Powder day at Breckenridge. 21k+ feet of vertical in 16 runs.
Cash out: Shovel snow and a gluten-free beer

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Tuesday March 3, 2015

Walked a mile on the treadmill. Right leg fell asleep.
Held some positions and did some stretching.

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@alden you nailed it

I have this quote up in my office and see it first thing every morning when I show up to work



“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!”

― Hunter S. Thompson

last nite at the gym

3 rounds red band

20 face pulls high bar
20 pull aparts

future bench press green bands working up to a heavy weight 3 x 1 275lbs

dbell tri 3 x 10 5 lbs...quit on second set cause shoulder was cranky

tri kick back 3 x 10 15lb

seated hammer curls 8-8-8 35-45-55

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we can rest when we're dead, eh cliff? ;)
JB doesnt post here anymore??

lots of good work in here.

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3/4 Skiing. Powder day at Breckenridge (aka "Brecken-wind" or "Brecken-fridge" today)
A lot less vertical than yesterday (12k+) due to wind (poor visibility) and cold (-10 to -15 with wind chill). Even so, the snow was sublime and we had a great time.