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Bill- I often use the 35lb bar, it works way better for me on the Snatch.

Aug. 19, 2016
WU: RUN 400M, then 3 Rounds
5 Pulls-ups
10 Push-uops
15 Air-squats

Conditioning
21-15-9
Dead Lifts, 225/155 185 for me
Kipping HSPU, Open Standards DB Press for me.

8:42

Conditioning
21-15-9
TTB
Row For Calories

8:15

Skill Work
For time:
200 Double unders / 400SU
Rest 1 minute
100 Double unders / 200SU

5:14 first 400 took 3:15, 2nd 200 only 1:07 Was tripping all over the 1st round!

Saturday was spent spliting more Firewood. Only about 1 cord this time, filled 2 pickup trucks and it was only like 85F. Much better then 102F like last week!!!

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Patrick, using different bars helps IMHO! Nice work on those WODs!

[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Frog Holds
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 Min to find a heavy 1RM C&J, 155#,
15 Min to find a heavy 1RM snatch, 100#

For time:
100 HRPUs
200 AbMat Sit-ups
300 Air Squats

21:34

[I]I was so disappointed at the time until I checked my spreadsheet. I clipped over 2 min from my last attempt at this 2 years ago!! :pepper: this what I love about CrossFit!![/I]

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

Back Squat:
5 @ 115#
5 @ 140#
5 @ 170#
3 x 10 @ 140#

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great work as usual guys....would not expect anything else :D

what a week......

tuesday prep chili for 140 people

wednesday ..... toonie mountain bike race.....served chili to 120 racers plus vollies...

thursday.....finished helping my parents move....

friday.....drove 6 hours to an amazing remote lake setting for a wedding....sat on the beach and swam for the afternoon

saturday...wedding

sunday....drove home.....van blew up 5 hours from home....had a buddy from the gym in the next major city there for a wedding as well.....he picked the wife and i up with our trailer and drove us home....only lost 3 hours with that adventure.....

tonite

standing broad jump 77.75"

1 rm back squat w/124 lbs chains.....295 lbs plate and bar...total 419 lbs

back squat 5 @ 285

rm (4) @ 300

20 x 1 @ 45 second 255 lb dead lift

1 hour dog walk....

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Busy Week Cliff.... Isn't that the second car you had blow-up in recenlty?!!! Someone did.....

August 22, 2016 Monday

Mobility........
WU: RUN 400M then 3 Rounds
10 PVC Pass-thrus
10 Lunges
10 Air-squats

Clean 75,85,95,115,125
1RM with at 2 second pause 1" off the floor

Front Squat 115,125,135,145,155,165-1x
2RM

5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

OK... I got all messed up in counting. Thought it was 3 rounds, saw it was five, went back and thought I had only done 1 set in 6min. started telling the guy next to me this was crazy!! we could never do 5 rds.... old age must be catching up with me. Anyhow, figured I better stop complaining and went back to it. 11:32.... I think....:mad:

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yup that was us patrick.....transmission....fully covered by the transmission shop....just a bit of a headache for us :rofl:

busy day at work today.....did not want to go to gym but went

and

did a 2 k.m. sled drag with 45lb plate

tomorrow is another day

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Jeesh Cliff!! :yikes: Nice to come back to the box and rest up!! :rofl:

500 m row
1 min on Jacobs Ladder
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

10 40# incline DB Press

1 mi dogwalk
Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#

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Keep at it Fellas!!

August 23, 2016 Tuesday

WU: RUN 400M
30 Air-squats
25 Sit-ups
20
15 Push-ups
10 Strict PU
5 Burpees

Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB

at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood

at the 20:00
AMRAP 5
15 Cal Row

Then mid-line work 2 Min.
0-20 Hanging L hold
30-60 Cradle Hold
60-90 Situps
90-120 Rest

We only mangage 2 rounds....Good WOD today, always on the move
10 Thrusters, 95/65

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Nice work Patrick!!

[B]WU:[/B]
Accelerator Runway run, 90 ft elevation increase, 1.36 mi
10 Leg Swings on each leg in both directions
10 Frog Holds
10 Pushups

[B]WOD:[/B]
For time:
225 SUs
65 Air Squats
55 Pullups
45 Sit-ups
35 OHS @ 75#
25 SDHPs
15 Lateral Over the Bar Burpees (Yay! Burpees!!)
5 3 dips & 3 Pullups (Instead of MUs)

23:57

[I]Clipped over 2 min off of my last attempt about 2 years ago!:pepper: [/I]

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thanks bill.....nice work on that wod :pepper:

boy patrick i feel like a slug today after reading what you did :D

bench press 1 rm w/ red bands 200lbs p.r. :broc::broc:

roll back to clavicles 10-10-10-10-10 20-25-30-30-30

hammer curls 10-10-10-10-10 30-35-40-45-50

blue push down's 100 unbroken

dog walk 45 minute

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Cliff, You out did all those who didn't do anything! (At least that's what I tell myself! :rofl:)

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Deadlift:
5 @ 135#
5 @ 155#
5 @ 165#
5 @ 200#
3 x 8 @ 165#

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Keep MOVING Guys!!!

Aug. 25, 2016 Thursday

WU: Run 400M then 3 Rounds
10 Hand release push-ups
8 Ring-Rows
15 Air-squats

Strength
Bench Press 5 5 5 5 5 5@1152x, 5@1252x
Weighted Pull Up 3 3 3 3 Did some good Strick Pull-Ups

Conditioning
10-9-8-7-6-5-4-3-2-1
C2b Pull Up
Box Jump 30/24
Ring Dip
1 seated k.b. drag across gym after each round 70/53

20:00- On the "go" WOD again!! Nice.

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Tough day! One step forward.two steps back!:(

1 mi dogwalk
10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 75#
3 x 10 @ 60#

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HANG in THERE Bill!!! Listen to your body and take it easy

Aug. 26, 2016 Friday

Back Squat 3x3
3@135, 3@155, 3@175

Front Squats 3.3
3@135 3x

WU: ROW 400M
30 Sit ups
25 Air squats
20 Lunges
30 Sit ups
25 Air squats
20 Lunges

WOD: Forget the name....:mad:
Squat Clean
10-8-6-4-2

100-80-60-40-20 DU / 200-160-120-80-40 SU
10sq clean, 100DU, 8sq clean, 80DU, 6sq Clean, 60DU, etc.........

I like this one!! Good Sq. Clean work, thankfully not enough to kill ya!! Just make ya feel it

Saturday 8/27- More Manul Labor!!! Spent the day with my brothers cleaning our moms property. Tore down a wook deck a and gabezbo, load the truck/trailier and hailed to the dump. :yikes:

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Patrick, thanks! It wasn't anything physical, just car and house issues...:( I'd rather deal with a WOD! BTW, nice work on that WOD!

[B]27 Aug:[/B]

Did a "Go Ruck" light at the base with 24 other souls. Only 6+ miles with a 20#+ pack PLUS assorted sand bags, ammo cans, each other. This was very humbling! At the end, we had to push a 40 ton fire truck 200 yards! Nothing like functional fitness!!:)

[B]29 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 Pushups
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
500 m row
25 75#Hang power snatches
25 75#Thrusters
25 75# Hang power snatches
500 m Row

16:59

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

Back Squat:
5 @ 190#
5 @ 220#
15 @ 250#

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Aug. 29, 2016 Monday

WU: Group WU counting our the Reps together.
30 Push-ups
30 Sit-Ups
20 Lunges
20 PVC OVH Squats
15 PVC pass-thru's
10 Pull-Ups

Snatch
1RM with at 2 second pause 1" off the floor
1each @,55,65,75-2x,85,95 Been a long while since I Sq Snatched 95lb.

Front Squat 4@115-4x
4x6 across

Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

I got 44, not alot, but I completed the WOD. 1 set of Power Cleans at 115 the remaining at 105. Did DB press instead of HSPU. Did a couple of Negative HSPU. :(

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bill ain't it great to be an adult and having those things to deal with :D i know exactly what you mean

been sick....flu, cold, sniffles just a general crappy feeling for the last 5 days....

tonite went to the box with the wife just to get out of the house and do something

row 2500 m.

200 large green band standing abs

100 blue band push downs

100 blue band pull aparts

100/s 16 kg kb obliques

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Nice WOD Patrick! Way to go on those snatches!

[B]WU:[/B]
1 mi run
10 10 SUs with 1DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
10 Frog Holds
1, 2, 3, 4, 5 Pullups
10 Burpees ( Yay! Burpees!!)

[B]WOD:[/B]
10 RFT:
5 OHS (Snatch from floor, 95#)
10 KBS 1.5 Pood, Russian
15 AbMat sit-ups

17:59

[I]Clipped over 2:30 off my previous attempt two years ago!!:pepper:[/I]

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

Bench Press:
5 @ 100#
5 @ 115#
5 @ 130#
15 @ 130#

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Great work as usual, Guys.

Just back from a glorious three week camping trip in Lake City, CO. Like most campgrounds, little to no internet connectivity. We did "triplets" of hiking, mountain biking and riding the dirt bikes to explore the area. I also did some air squats, pushups, overhead presses and rows during the three weeks but they weren't the main event.

Highlights were hiking and mountain biking on the Continental Divide trail in the Rio Grande National Forest, hiking in the La Garita Wilderness and the Gunnison National Forest and exploring nearly 500 miles of jeep, forest service and Off Highway Vehicle (OHV) trails via the dirt bikes. One of the coolest OHV trails was a combination of the Calf Creek Plateau, Brush Creek and Cannibal Plateau trails. That was the hardest 12 miles I've ever ridden and it was a blast!

We really hated packing up this morning to leave because we had so much fun...

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Bill Great work on the PR!! You've been hitting a few of them lately. Nice.
Alden- Sounds like an Awesome trip you had 3 Weeks of Camping, Sweet!!

Aug. 30, 2016

WU: RUN 400M then
10 PVC OVH Squats
10 PVC Pass-thrus
10 PVC Good Mornings
20 Lunges


Strength
Work up todays 3rm Deadlift 6@135,3@185,3@215,3@245,1@265

Conditioning
"Twister"
Running Clock...
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Bar Burpees

WoW!! Twister - I went REAL lite, 55 on 1st set, 45 second set and 55 3rd set. My Shoulders are barking at me this morning:mad: It was alot of Reps. 90 Power Snatch's. I liked it though, I wish I could get my shoulders back into order.

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wow what a trip alden....3 weeks of play....good on you

patrick...take it easy on those dang shoulders.....i feel your pain as i have had surgery on both of mine

tonite

still feeling like crap

bench press 1 rm 235

dbell bench press 20-20 30-35

blue band high bar push down 100

hammer curls 8-8-8/s 30-35-40

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8/31

Unloading from the camping trip and winterizing the trailer. Lots of "loaded carries" as I unload the trailer and put things away for the winter. The season here is too short but it sure is a good season while it lasts...

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Sept. 1, 2016
WU: Run 400M 2 Rounds
10 ring rows
20 situps
20 cradle-rocks

Strength
Make Up
Bench Press
Push Jerk
Front Squat 6@115, 6@125, 6@115

Conditioning
4 rounds
400m Run
15 T2B
10 Push Press 135/85 / Did Back Sq @105

15:48

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9/3
WU: Row 1000m. Finally have enough ROM in my knee to use the rowing machine. :kicking0:
Workout:
DL 65 X3X15
OH press 45, 55, 65, 75, 75 X10
Pull-ups 8, 8, 8, 8, 6
Supine rows 10, 8, 10, 10
Pushups X3X10
Waiter carry 20# X 00:45
Suitcase carry 52# X 1:45

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Nice work, guys!!

[B]1 Sept:

At the Hill AFB training center (Awesome facility!!!!!)
WU:[/B]
10 Burpees (Yay! Burpees!!)
1 mi run
10 10 SUs plus 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Pushups
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
Deadlifts:
5 @ 225#
5 @ 255#
3 @ 290#

[B]4 September:[/B]
1 mi dogwalk
10 Burpees (Yay! Burpees!!)
Shoulder Press:
5 @ 80#
5 @ 95#
6 @ 110#
5x10 @ 65#

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9/4
Mountain biking in Cheyenne Mountain State Park. 8.4 miles; 1100' of elevation gain.

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Happy Labor Day guys!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 KBS, 1.5 Pood
Back Squat:
3 @ 205
3 @ 235
16 @ 265

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[B]WU:[/B]
500 m row
10+ 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Daniel
For time:
50 Pullups
400 m run
21 Thrusters @ 95#
800 m run
21 thrusters @ 95#
400 m run
50 Pullups

37:15

[I]About 1:30 slower than my last attempt on 4 Sept 2016. :([/I]

[B]Evening:[/B]
1 mi dogwalk
10 1.5 Pood KBS
Bench Press:
3 @ 105#
3 @ 125#
160 @ 140#
5x10 @ 75#

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great work as usual guys

still recovering a bit from what ever bug got me

sunday....sunny and warm....wife and i took the cruiser bikes to the city and put on about 30 k.m. around the stanley park sea wall and a bunch of the other bike paths

all links (wfs) [url]http://vancouver.ca/parks-recreation-culture/stanley-park-seawall.aspx[/url]

then over to granville island [url]http://granvilleisland.com/[/url]

and finally into gastown [url]http://www.gastown.org/[/url]

before heading back along the sea wall into stanley park. all in all a great day

monday was tired so just went to the gym and did some bench press type stuff

tonight....feeling better after being at work

4 matt dead lift 1 rm 475 lbs

good mornings 8-8-8-8 85-96-105-115

belt squats 4 x 10 90 lbs

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Sept. 6, 2016

WU: Run 400M then 2 Rounds:
10 PVC Pass-thru's
10 PVC Good Mornings
10 Ring Rows
20 Lunges
10 Sit-ups

Conditioning
With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65) / I did Back Squats

84 / 72 / 52 for me, all at 65lb.

Core
4 Rounds of:
15 GHDSU / 25 Sit-Ups
1 minute D-Ball Hold (Bear Hug Style)

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accessory night last night so I went over to the crossfit side for a team chipper

4 of us myself, another older chap and 2 fire breathers

20 minute amrap

up to 100 reps of each

squat, sit up, bench press 135lbs, dead lift 135 lbs, 24" box jump, row for cals, wall ball, 24 kg kb swing and a bunch of other stuff that the fire breathers did :D

1190 total reps for the team

I texted my coach afterwards "I am going back to the darkside as the crossfit side is to much work"

it was fun to do but it sure made me realize just how much I like the powerlifting world

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9/12
WU: Row 1000m
Workout:
Walking lunges X4X20 yds
OH press 45, 65, 75, 75, 75 X10
Pull-ups 10, 8, 10, 5
Pushups X3X10
Bent over rows 75, 85, 95, 95 X10

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back at it tonight after 3 days of r and r at a buddy's cabin in the middle of nowhere.....bike rides, dog walks and beer drinking.....

camber bar back squat w/ 102 lbs of chain.....325 lbs plus chain 427 lbs at the top

belt squat 6-6-6-6-6-6 70-80-90-100-110-120

2 matt deffict dead lifts 7-7-7-7 135-185-205-225

double header monday night football

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should have opted for the bike ride with the wife tonight :rofl:

for time 5-10-15

225 back squat
24" box jump

5:58

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Sept. 13, 2016 Tuesday
Been slacking of for a few days resting shoulders and working on new Crossover Symmetry shoulder routine, anyhow was back at it last nite all-be-it at a easier pace then normal...........

WU: RUN 400M then 3 Rounds
15 KB Swings
10 V-situps
10 DB Press

8 Rounds Tabata Sit-ups

WOD:
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU / 75 SU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU / 75 SU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (185/65), 25 DU / 75 SU

Rowed 'em all, lite on the Sq Cleans, 65 then 75 last two rounds.
33, 42, 42 for me

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Way to go guys!!!

Been traveling and working long hours. At least I was able to do Burpees (Yay! Burpees!!) each day!
[B]13 September:
WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
10 leg swings on each leg in both directions
10 pushups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Strict Press:
5 @ 35#DBs
5 @ 40# DBs
5 @ 45# DBs

[B]15 September:
WU:[/B]
1 mi run
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 pushups

[B]WOD:[/B]
Death by Burpees (Yay! Burpees!!)

Got to 11

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

Deadlift:
3 @ 240#
3 @ 275#
4 @ 310#
5x8 @ 170#

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9/13 Bike trainer. 1:00

9/14
Row 1K
OH press 45, 65, 75, 75, 85 X10
Pull-ups 10, 7, 8, 5, 6
Pushups X3X10
Bent over rows 75, 85, 95, 105 X10
Deadlifts 95, 115, 115 X15

9/15 Road bike ride. 16 mi.

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Sept. 15, 2016 Thursday

WU: RUN 400M then 3 rounds
10 KB Swings
10 PVC Pass thrus
10 PVC Good morning
10 HR Push-Ups

Over-Head Squats
6@45, 6@55, 6@65, 6@75, 5@85, 2@95. Quit while I was ahead:D

Conditioining
Tabata
Air Squats
Push Ups
Sit Ups
K.B. Swings

12, 8, 10, 9

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Kicking it guys!!

[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 Pushups
1, 2, 3, 4, 5 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
2 RFT:
20 30 in Step ups
5 Jumping MUs
30 24 in Box Jumps
5 Jumping MUs
40 20 in Box Jumps
5 Jumping MUs

29:14

This one was tough! I met a couple of my Go Ruck team mates today. Good times!

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Sept. 16, 2016 Friday

WU: RUN 400M then 3 Rounds
5 Rings rows
10 PVC Pass-thurs
20 sit-ups
15 Air-Squats

Front Squat
7x3 at 85%, across 3@95 2x, 3@105 5x
Power Clean
5x3 at 80% - No TnG 3@75 2x, 3@85 3x

Conditioning
"The Axe"
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95) 85 for me

Sept. 17, 2016 Saturday Been a while since I did a Saturday, but I had to get my 4 days in!! Plus Saturday's are cool!! Usually a nice Partner WOD

WU: All to gether
10 Jumping Jacks
Squat Holds
20 Wall Balls
10 Ring Rows
10 Good Mornings
5 Pull-ups

Work to Heavy 5 set Thruster 5@55 3x, 3@65 2x Should have seen one of the Fire-Eaters do 5@205. I think the kid might weigh 145!!.

WOD- Partner WOD 20Min cap. 1 Athlete works at a time
Hang Clean 15-12-9-12-15
DU 40 / SU 120
Run 1 Lab

We got 4 Rounds + 90 Felt good! I wasn't paying attention and did 15 hang cleans the 1st 3 sets... DOH!!!!

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Awesome stuff Patrick! Hats off to those firebreathers - and to you as well!! The one thing about CrossFit is that it forces you to think! ;)

10 Burpees (Yay! Burpees!!)

Shoulder Press:
3 @ 90#
3 @ 100#
6 @ 115#

10 KBS @ 1.5 Pood