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July 19, 2016 Tuesday Son Logan's 20th B-Day

Mobility......
WU:
Run 400M
20 lunges
10 pull-ups
20 push-ups
15 airsquats
20 lunges

6X4 Sumo Deadlift
6@135, 6@165, 6@185, 6@205, 6@235

WOD: Christine 3 rounds
Row 500M / Run 500M
12 Deadlift @ body weight
21 Box Jumps 20/24

13:44- I ran all 3 rounds, rowers full.... did body weight on DL 165lb. Good work-out today!! Getting the hang of these Sumos. Doing 6 in a row is tougher then just 2 like last week.

3x20 weighted sit-ups

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Patrick, Nice Christine!! Great job on those Sumos!!

[B]WU:[/B]
1 mi run
10 10 SUs + 1 DO Attempt
10 Leg Swings on each Leg in both Directions
10 Air Squats
10 Frog Holds
10 Push Ups
5 Pull Ups with 1 hold

[B]WOD:[/B]
3 Rounds for Time:
10 Toes to Bar
15 Back Squat* (#135/95)
20 Burpees**
250m row
*Do not use a squat rack
**Jump up to a 45# bumper plate

23:33

[I]I could feel how weak my right hand grip was on the TTBs.[/I]

[B]Evening:[/B]
1 mi dogwalk

Bench Press: :yikes:
5 @ 90#
5 @ 100#
5 @ 135#

[I]1st Bench Press in over 2 weeks!! My shoulder seems to handle this load![/I]

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[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10. Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
10 Pullup progressions
5 box jumps
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Linda
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps:
1.5 BW DLs (225#)
BW Bench Press (115#)
.75 BW Cleans (115#):shrug:

32:48

[I]Had to go light due to my shoulder. I do know how to pick WODs with Bench presses last night and DLs tonight. Did it almost 2 minutes faster, than my last attempt in 2010!![/I]

[B]Evening:[/B]
DLs:
5 @ 140#
5 @ 175#
5 @ 210#

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Bill- Great Work on the WOD's!!! Take it easy on the shoulder:yikes:

July 21, 2016 Thursday

Mobility......
WU: Run 400M then
20 walking lunges
10 push-ups
15 air-squats
10 pull-ups
15 PVC pass-thrus
Work on Candlestick To Flag Progression

Skill
EMOM for 8 min
Handstand Hold 40 Seconds Held most for 40sec....
15 GHD Sit ups

Conditioning: Rest 5 Minutes in between Amraps
Amrap 5 Minutes 7+5 here
5 Power Cleans 95/65
5 Push Press 95/65

Amrap 5 Minutes
"Cindy"

Amrap 5 Min 3+5 here
5 Lateral Burpees over Bar
5 Hang Power Snatch 95/65

5 pull-ups 3+5 here
10 push-ups
15 airsquats

Got some work in today.
:pepper:

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July 22, 2016 Friday

WU: Run 400M then
10 airsquats
10 inch-worms
10 PVC Pass-thrus
10 Good morning

WOD:
Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

DT is...
12 DeadLifts @ 135
9 Hang Power Cleans @65
6 Push Jerks @65
155lb/105lb RX

Cindy is....
5 pullups
10 pushups
15 airsquats

14:27

A few Front squats: 2@95 2@135-2x Tired......Done.

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July 25, 2016 Monday

WU: Run 2 Laps then:
10 PVC pass-thrus
10 Good Morning
10 Push-ups
15 Air-squats
10 Push-ups
15 Air-squats
20 walking lunges

Back Squat
Running Clock:
On the 0:00 - 5 Back Squats @125
On the 2:00 - 4 Back Squats @145
On the 4:00 - 3 Back Squats @155
On the 6:00 - 2 Back Squats @175
On the 8:00 - 1 Back Squat @185
Build throughout.

WOD
1100m Run
40 Pull-Ups
30 Thrusters 65lb here.....
20 Calorie Row
For Time!

16:18 Sweating thru this one, like 102F here today and getting hotter thru-out the week!!

Tabata Planks.... 8 rounds

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Great stuff as always, Guys.

7/25
Shoulder pre-hab
OH Press - 45, 55, 65, 75 X10
Pull-ups 5, 10, 8, 7
Push-ups X3X10
Bent over rows 65, 85, 95, 95, 95 X12
KB swings 35 X3X20

7/26
Bike trainer 27:00

Took a spill on my dirt bike two weeks ago and hurt my knee. Steep hill, lots of loose decomposed granite and insufficient rider skill. Taking up dirt bike riding at 61 might not have been the wisest course or action. :rofl: I bought a spiffy set of knee braces last week that should prevent a recurrence; having too much fun at this to give it up.

MRI today, follow up with ortho on Friday to determine out if I need surgery. Some things hurt (kneeling, flexion past about 110 degrees) but good news is that major improvement has occurred since the injury. I can ride the exercise bike and do lunges and swings. Unless the doc tells me otherwise, I'll be back on the mountain bike next week.

"Wear out or rust out." Those are the two choices available. I plan to wear out... ;)

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Alden- I like the Plan... No RUSTING!!! Take it easy it takes a bit longer to heel these days.

July 26, 2016 Tuesday
WU: Run 400M then,
10 PVC Good morings
20 Airsquats
10 Push-ups
20 Walking lunges
10 Pull-ups
20 Cradle-rocks

Strength: Work up to a heavy set of 5 Dead-Lift
8@135, 5@185, 5@205, 5@225, 5@235, 2@255

WOD: 21-15-9 Hang Clean, Burpee over the Bar, DU/SU
21 Hang Clean
21 Burpee over Bar
100DU / 200SU15
15 Hang Clean
15 Burpee over Bar
75DU / 150SU
9 Hang Clean
9 Burpee over Bar
50DU / 100SU

Tabata Sit-ups 8 was my lowest, 11 my Max.

12:15 Did SU Nice and Hot today....Like 108F and supposed to stay this way and get warmer the next couple of days. Of course I do the 5:30PM class which is the HOTTEST point of the day in our area.... weird being HOT'est so late in the day

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July 27, 2016 Wednesday

WU: Run 400M then
20 walking lunges
10 push-ups
20 Sit-ups
10 PVC pass thrus
10 PVC OVH squats

6EMOM 1 Snatch 2@55, 4@65
rest 4Min.
6EMOM C&J 1@65, 1@75, 4@85

For Time
30 Muscle Ups or 30 C3B and 30 Dips. 5:52

8 Min. Tabata: 20Sec on / 10 Sec. rest for Total Count:
C2B / Front squats

I got 69

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July 29, 2016 Friday

WU: Get loose and stretch, do a few movements

WOD:
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

got 212 did ladies RX, last time I got 192, but I think I did Men's RX. This is a good one, ya when its 102F........:smiley_ev

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@ alden.....amen to wearing out and not rusting out :D

what a 2 weeks it has been.....birthday party bbq, coming up with the plan to refinish the living room and kitchen floors and then go on a 10 day road trip....blew the transmission on my van an hour into the vacation....buddy came to the rescue and picked us up in my '67 newport...hooked it up to the '66 toddler trailer and kept going....1500 miles in 10 days.....man our parents really were warriors when they did that :pepper:

this morning in the gym...10,000 m traditional post vacation row..... 4 seconds off all time p.r. 42:23.... almost had it.....:censored::censored:

keep up the great work guys....

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August 1, 2016

WU: Run 400M then
30 Situps
25 pushups
20 air-squats
15 PVC Pass thrus
10 Pullups

Power Snatch 55 3x
Sq Snatch 65 3x

WOD: Chief
5 Rounds
3Min AMRAP
3 Cleans 135/95
6 Push-Ups
9 Air-Squats
Rest 1Min. between rounds.

We had so many people in class tonight that we did a Partner WOD of Chief
20 Rounds total continuious 1 Athlete does 1 round / the other rests

we got 9:42..... We should have done 25 or 30 rounds I think......

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gotta love the partner wod's eh patrick nice work

tough getting back into the work grove today.....

at the gym...a bunch of warm up stuff

then

30 135lb front squat....have not done these in over 2 years

and

1000m row

7:03

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Awesome Stuff guys!!
Alden, My goodness! :yikes: I hope you are all right!!

[B]24 Jul:[/B]

5 Shoulder Press | 60 lbs
5 Shoulder Press | 75 lbs
5 Shoulder Press | 85 lbs

[B]Evening:[/B]
1 mi dogwalk

[B]25 Jul:[/B]
Muscle clean 1-1-1-1-1 reps
65-95-115-125-135-155
Power clean 3-3-3-3-3 reps
75(3)-95(3)-115(3)-135(3)-155(1)
Clean 5-5-5-5-5 reps
75(5)-95(5)-115(5)-125(5)

[B]Evening:[/B]
1 mi dogwalk

[B]26 Jul:[/B]
Nancy
5 Rounds for Time:
400m Run
15 Overhead Squats (#95)

Did it Rx’d
22:33
[I]Clipped 1:34 off my last attempt on 29 Jul 14!![/I]

[B]Evening:[/B]
1 mi dogwalk
[B]27 Jul:[/B]
AMRAP 18 min:

Bear Complex* (#115/75)
Begin with 4 Burpees and perform 4 Burpees EMOM**

*Bear Complex = Power Clean->Front Squat->Push Press->Back Squat->Push Press
** When each minute arrives, complete the current complex before performing burpees (Yay! Burpees!!)

11 Bear Complexes with 112 Burpees (YAY! BURPEES!!)

[B]28 Jul:[/B]
For Time:
Run 2miles
200 Pull-ups

Did 5 Pull Ups & 195 Jumping Pullups [I](Damn Pinch blocks!!)[/I]
30:38

[B]Evening:[/B]
1 mi dogwalk

[B]29 Jul:[/B]
“Ryan”
5 rounds for time of:
7 muscle-ups
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Did Jumping MUs & ~6″ burpees:
24:43
Yay Burpees!!

[B]Evening:[/B]
1 mi dogwalk


[B]1 Aug:[/B]
For Time:
40 Toes-to-bars
40 Wall Balls, 20 lbs, 10 ft

9 mins 33 secs | Rx'd

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
5 Back Squats | 185 lbs
5 Back Squats | 215 lbs
12 Back Squats | 240 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs
10 Back Squats | 140 lbs

[B]2 Aug:[/B]
Nancy
5 Rounds for Time:
400m Run
15 Overhead Squats (#95)

[I]Nancy AGAIN?!?[/I]
Did it Rx.
20:15
[I]Clipped 2:18 off last week’s Nancy time!! An Rx PB!![/I]:pepper:

[B]Evening:[/B]
1 mi dogwalk

5 Bench Press | 95 lbs
5 Bench Press | 110 lbs
5 Bench Press | 125 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs
10 Bench Press | 75 lbs

[B]3 Aug:[/B]
AMRAP 18 min:

Bear Complex* (#115/75)
Begin with 4 Burpees and perform 4 Burpees EMOM**

*Bear Complex = Power Clean->Front Squat->Push Press->Back Squat->Push Press
** When each minute arrives, complete the current complex before performing burpees (Yay! Burpees!!)

Used 115#, 14 reps 3 more than last week! (YAY! BURPEES!!)

[B]Evening:[/B]
1 mi dogwalk

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Great work Guys!! Glad to you you guys back on the "board". Sweet on the PR's Bill :pepper:

August 3, 2016 Wednesday

WU: Run 400M then
20 PVC Pass-thrus
20 PVC OVH Squats

Work to a heavy Snatch and C&J

Snatch 2@45, 2@55, 2@65 2@75 Been awhile since I did 75lb. Snatch....tryin to make sure I don't hurt my Shoulder again!!

C&J 2@75, 2@95, 2@115, 1@ 125

WOD: 10Min EMOM
Odd Min: 5 Front Squats 1@95, 3@105, 1@115
Even Min: 10 HSPU / DB Press

So... 5x95=475 + 15x115=1725 + 5x115=575 Total is 2775

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great work as usual guys and welcome back

tonite

1 rm bench press 255 lbs.... 1 pound p.r.:broc::pepper::broc:

dbell bench press 4 x 8 45lb

rope tri ext 4 x 10 12 kg

seated wide mag row 4 x 10 90lb

med mag row 4 x 25

single dbell raise 4 x 20 20lb

45 minute dog walk

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Inspiring stuff guys! Patrick, watch those shoulders! Cliff, a PR is a PR! :pepper:

[B]WU:[/B]
500 m row
1 min on Jacobs Ladder, 115 feet
10 x 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 burpees (Yay! Burpees!!)
Walk

[B]WOD:[/B]
2 mi run
200 Pullups

Did 5 Pullups and 195 jumping Pullups (could not hold my grip! :censored: pinch blocks!!)

21:03 for the run and 26:03 for the whole WOD!
[I]Clipped 4 min off of last week![/I]

[B]Evening:[/B]
1 mi dogwalk
Dead Lift:
5 @ 215#
5 @ 250#
7 @ 285#
5x10 @ 165#

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Great stuff, Guys! Keep up the good work.

MRI completed and had the ortho followup. I have a fracture in my right knee. No surgery required; healing will take between 2-12 months. Doc said I can do anything that doesn't hurt; as long as I stay in that mode, the healing continues as fast as it is going to progress. He also suggested I get as much exercise as I can to stimulate blood flow to the area.

Went camping for a few days and had no connectivity.

7/31 - 4 mile hike/ dog walk. 50 miles on the dirt bike exploring the Four Mile recreation area near Buena Vista, CO.

8/1 - 3 mile dog walk. 80 miles on the dirt bike. Spectacular ride to Salida over Aspen Ridge; we rode through miles and miles of an aspen forest.

8/2 - 3 mile dog walk. 50 miles on the dirt bike. We rode Sunday's route backwards because the trails always look different from the other direction.

8/3 - Rest day

8/4 - Rode exercise bike 15:00.
OH press 45, 55, 65, 65 X10
Pull-ups (dead hang) 8, 10, 8, 8
Pushups X3X10
Bent over rows 65, 85, 85 X15
Deadlifts 65 X10 (not sure I will try those again for a while...)

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Aug. 4, 2016

WU: 3 Rounds
Run 1 Lap
8 Pull-ups
16 KB Swings

Bench: 4x8
115x8 2x
115x6 1x
125x5 1x

WOD: 18Min. continuous
1 Min. 60DU / 120SU
2 Min. 4-6 MU or C2B if not MU
3 Min. Row 12/15 Cal.

Tabata Situps.

Good workout today, I think it was only 85-86F. Better then 108F like last week!!

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Aug. 5, 2015

Mobility.......
WU:
Run 400M then 3 Rounds
10 Pull-ups
15 MT. Climbers
10 Air-squats

Back Squats: Find 1RM Max
5@95, 3@135, 1@165, 2@174, 1@185, 1@195

WOD: For time
30 Power Cleans @ 95 for me.
30 Burpee over Bar
30 Cal. Dyno-Bike Ride

9:14

Back Squats felt terrible... almost like I haven't squated for weeks. :confused:
Oh-well... one of those days I guess. I was hoping to get near my PR. Not today.....

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yup bill...that's what i told my self....a pr is a pr and at my age i will take any pr i can get :D

glad you are back at it alden....keep it up

friday

squats, box step ups, good mornings and a couple of beers on the deck at the gym with one of the coaches.....great way to end a week

today

breakfast with our coach

then

speed bench

camber bar bench 5-3-(6) 155-175-195

low incline bench 8-8-8-8 55-65-75-85

mag grip supine row 4 x 10

decline one arm row 10-10-10-10 40-45-50-55

hammer curls 4 x 10 30lb

100 blue high bar push downs

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last night

1 rm front squat 305lbs

3 mat deficit kb squat 3 x 20 20kg kb

3 mat defitict dead lift 6-6-6-6 225-275-295-315

then had to go to Vancouver to help my parents set up their smith machine in their new house.......my wife and I were laughing and shaking our heads at the same time that here are my parents in their mid 70's and here we are helping them to set up their home gym....and they will use it as they still go to the ymca gym at least 4 mornings a week at 5 a.m. when they did not have one at their old home.....

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Awesome stuff guys!!

Cliff, Amen to that!!

Alden, Glad you are back!!

[B]7 Aug:[/B]
10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 80#
5 @ 90#
10 @ 105#
5 x 10 @ 70#

[B]9 Aug:
WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For Time:
10 Deadlifts (225/155)
1 Strict Handstand Push-up
9 Deadlifts (225/155)
2 Strict Handstand Push-up
8 Deadlifts (225/155)
3 Strict Handstand Push-up
7 Deadlifts (225/155)
4 Strict Handstand Push-up
6 Deadlifts (225/155)
5 Strict Handstand Push-up
5 Deadlifts (225/155)
6 Strict Handstand Push-up
4 Deadlifts (225/155)
7 Strict Handstand Push-up
3 Deadlifts (225/155)
8 Strict Handstand Push-up
2 Deadlifts (225/155)
9 Strict Handstand Push-up
1 Deadlifts (225/155)
10 Strict Handstand Push-up

~15:45
[I]Did Belly to wall HSPUs. Screwed up both timers!! :ranting2: About 1 min slower than my Last Attempt on 5 Aug 2014! [/I]

[I]Evening:[/I]
1 mi dog walk
Back Squat:
3 @ 200#
3 @ 225#
15 @ 255#
5 x 10 @ 140#

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Aug. 9, 2016 Tuesday

WU: Run 400M then 2 rounds
10 Walking Lunges
10 Superman's
15 Situps
10 PVC Pass-thru's
10 Air-squats

Sumo Dead Lift / Work to a heavy 3

3@135, 3@185, 3@215, 3@235, 3@255 Stopped as I felt a "twinge" on lower left side......dohhhhhh Hoping to beat 265lb PR :ranting2:

WOD: Partner WOD 4 Rounds 25Min time Cap. 1 Athlete at time except Jump-Rope.
100 DU / 250 SU
100 Calorie Dyno-glide Bike for 2 sets / 40 Cal. Row the other 2 Sets
25 Dead-Lifts 225/165.

This took way longer then anticipated!!! We completed the 4 rounds in about 26 1/2 Min.

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Patrick, Sometimes discretion is the better part of valour! :shrug: Great WOD!!

[B]WU:[/B]
1 mi run
1 min on Jacobs Ladder, 117 ft
10 10 SUs and 1 DU attempt
10 Air Squats
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)
10 Dips

[B]WOD:[/B]
20 min AMRAP:
10 Over the Box, 30"
10 HRPUs
10 Russian KBS, 70#

8 rounds and 10 Over the boxes and 10 HRPUS and 2 KBS

[I]8 KBS and 8 over the boxes less than my last attempt two years ago..:([/I]

[B]Evening:[/B]
Bench Press:
3 @ 105#
3 @ 120#
15 @ 135#
5 x 10 @ 75#

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Thanks, Guys. It is good to be back.

8/5 Mountain bike ride in Red Rock Open Space. 6.2 miles, 840' of climbing. First time on the bike since injury and it felt pretty good. (except for realizing how much capacity I had lost) :(

8/6 OH press 45, 55, 65, 65 X10
Pullups 8, 10, 8, 7
Pushups X3X10
Bent over rows 85X3X15

8/7 Mountain bike ride in Cheyenne Mtn State Park. 9.1 miles, 1148' of climbing, 6.3 mph avg.

8/8 Dirt bike ride; Balanced Rock trail. 40 miles of dirt.
Cash out: Walking lunges X3X20

8/9 OH press 45, 55, 65, 75 X10
Pull-ups 8, 12, 10, 7
Pushups X3X10
Bent over rows 85X4X15

8/10 Rest day

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GOOD WORK FELLAS!!!

Aug. 10, 2016

WU: RUN 400M 2 Rounds
5 Pull-ups
10 Push-ups
10 PVC Pass-thrus

1. Strength
4x8 unbroken Cleans, climbing - rest as needed
1@65 3@85

2. Strength Conditioning
5RFT:
5 Front Squats - you choose the weight / @85
5 Weighted Pull ups - you choose the weight / Strict PU
5 Weighted Ring Dips - you choose the weight / Strict deep Dips


3. Conditioning
2 RFT:
20 Thrusters, 95/65 @ 65
20 Pull ups / Did Ring PU
20 Wall Balls 20lb/14lb
20 Calorie Row

14:55 Took it real easy.... make sure the back is OK :D

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Great stuff guys!!

[B]WU:[/B]
500 m row
1 min on Jacob's Ladder, 114 ft
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]Evening:
[/B]
1 mi dogwalk

Deadlifts:
3 @ 235#
3 @ 265#
7 @ 300#
5 x 8 @ 165#

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Aug. 11, 2016 Thursday

WU: Run 400M then 3 Rounds
5 Dips
10 cradle-rocks
20 Lunges

Bench Press
3x10 Bench Press, climbing - rest as needed

Conditioning
1 lap Farmers carry (1 K.B.)
10-9-8-7-6-5-4-3-2-1
K.B. Swing
Burpees
Sit Ups
then
1 Lap Farmers carry

13:39 This was a good one!! One of the Fireman Kids in my box hit like 9:30!! Crazy.

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great work as per usual guys.....

friday.....both my wife and i had a looooong work week, plus it was super warm here and neither of us really felt like going in a squating so we went up the gondola [url]www.seatoskygondola.com[/url] (wfs) with some friends for dinner and to see what amounted to a neil young cover band......we thought we made the right choice

sooooo saturday

2 rm box jump with 10lb ankle weights on 21'5"

front squat 8 x 3 ot 2 minutes 145-155-165-175-185-195-205-215-225 (i did an extra one just because apparently i can not count)

zerker good mornings 8-8-8-8 75-95-105-115

gh dead lifts 5-5-5-5-5 135-145-155-165-175

5 x 20 kb obliques 20 kg kb

then this morning....after going to a buddys 50th last nite.......saw a bunch of people who we have not seen in a long time.....again my wife and i are so glad we have discovered the powerlifting world after seeing how badly some of these people were doing....

speed bench

rm 195lb bench 11.....it called for body weight rm which for me would have been 1 so we all decided to go with ideal body weight :D

incline dbell press 20-20 25/30

decline dbell press 20-20 50/55

ezcurl 10-10-10 40-50-60

rope push down 100 10 kg

then one of the coaches we doing a foundations 1 class with only 2 people in it. she asked the power lifters if we wanted to come over and play with them......so 8 of us said yes

25 lunges

3 rounds 10 24kg kb swing/10 sit ups/10 air squats

25 lunges

4:32 new pr :pepper::pepper:

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So Friday I could not make it to the Box, there was a fire on the road leading to it and they had the road closed. Just as well, my shoulders were not feeling up to doing ANY work.....

8/11- Sat. Me and my son split about 2 cords of wood and then loaded it into 4 pick-up trucks. Of course we did this in the heat of the day, about 100F. Anyhow, my body "barked" at me all evening.

8/12- Sun. Unloaded my truck of split Firewood, about 1/2 cord. Then loaded my wheel-barrel and stacked about 1/2 cord of DRY wood in the garage. Anyhow- My old body felt all the manual labor!! JT would be Proud!! :)

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Awesome work guys!!!

Cliff, I know what you mean. Doing CrossFit and keeping active is so important to my life! BTW, that looks like an awesome gondola ride!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Shoulder Press:
3 @ 85#
3 @ 95#
5 @ 110#
5 x 10 @ 60#

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great work patrick.....something about doing fire wood just makes you feel alive....

bill....we have had some good times up the gondola....quite a feature to have in your back yard...

tonite

tweaked my hip/back at work today.....

started with 15 lb kb granny toss....two hands between legs....34 feet

started to dead lift with chains and realized my back/hip was not happy....

went on a 2 km sled drag w/ a 45lb plate on it instead :D

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Aug. 15, 2016 Monday

WU: RUN 400m
10 PVC OVH Squats
10 PVC Pass-Thrus
15 Push-ups
20 Air-squats
25 Sit-ups

Back Squats 3X6

6@115, 6@145, 6@165

Snatch- Pause below knee for 2 Sec. @ start.

2@65, 2@75lb.

WOD-
"Tiger Blood"
3 RFT:
400m Run
10 Clean and Jerks, 135/95 85lb for me.....

10:45 The work today is just what I needed!! Whole body felt sore, but after todays work I felt loose and well!!! Thank You X-FIT!! :pepper:

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Patrick - Awesome time there!!!

Cliff - I'm jea;ous!! ;) Hope your back feels better!

[B]WU:[/B]
500 m row
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3. 4. 5 Pull Ups
10 Burpees (Yay1 Burpees!!)

[B]WOD:[/B]
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

Did it Rx, 47:23
[I]Clipped 2:29 off my last attempt on 2 Oct 2014!! Kinda makes up for my ripped up hands!![/I]

[B]Evening:[/B]
1 mi dogwalk

Back Squat:
5 @ 215#
3 @ 240#
16 @ 270#
5 x 10 @140#

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Bill- That Kevin looks tuff, lots of Deadlifts!! I know don't what it is but I seem to like those longer WOD's 30-50+ Min's. Good Work!!

Aug. 16, 2016 Tuesday

WU: 3Rounds
Run 1 LAP
10 BURPPES

1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20 24 for Me.
15 KB Goblet Squats, 2/1.5-pood 1.5 Pod

2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

The WOD was good today. You just go for 20 Minutes!! :run:
5 rounds +25 for me.

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Patrick, You are right! Kevin was a grip killer! The farmers carry was brutal! I usually fear the 50+ min WODs! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs and 1DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 135# DLs
20 24" Box Jumps
25 Jumping Pull Ups

5:03

[I]This was not the WOD to do with torn hands!! DNF :([/I]

[B]Evrning:[/B]
1 mi dogwalk

Bench Press:
5 @ 110#
3 @ 125#
15 @ 140#
5 x 10 @ 75#

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[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups

[B]WOD:[/B]
Fran:
21-15-9
95# Thrusters
Pullups :yikes: [I]With ripped hands!!!:yikes:[/I]

10:18

[I]1:04 clipped off my previous Fran attempt!! My fastest Rx'd Fran!! I used a 15# bar with 35# plates. This seemed to be easier than using a 45# bar with 25# plates.. I also tried to hang onto the bar longer, which seemed to help. [/I]

[B]Evening:[/B]
1 mi dogwalk

Deadlift:
5 @ 250#
3 @ 285#
1 @ 315#

[I]I have no grip after the last few days! [/I]

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Nice work on FRAN Bill!!! Not sure i've done 95lb Thrusters.......weak shoulders :mad:

Aug. 18, 2016 Thursday

Mobility.......
WU: 3 Rounds
Run 1 Lap, 10 Burpees

Strength
Bench Press 8@95 2x, 8@115, 6@125 failed the last 2......
4 x 8 for load
Handstand Practice
3 x 50' or
4 sets of 30 second hold

Conditioning
50-40-30-20-10 ( I call this one ANNIE + )
rounds of
Double Unders
Sit Ups
Complete 20 Push Ups after each round

Pretty bad.... 16:30 :confused:

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Patrick, Thanks! For some reason, using the 15# bar with 35# plates seemed easier than the 45# bar. Maybe because it's smaller or maybe because I'm stronger! ;) I try to do as much shoulder work as possible!

Nice job on that Annie+! My 1st Annie was above 16 mi!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 90#
3 @ 105#
6 @ 115#

[I]My hands are getting better![/I]