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Thanks Patrick,Cliff and Bill..nice workouts you all have.
Yesterday and today i have been working out at home, i have few dumbells and kettlebells at home and a pullup bar so when time is on the card i try to train and don't skip workouts.
Yesterday easy, 10 sets of 15 reps/12 kg Db on hammer curls.
I'll do those with a partial squat at the beginning on each rep, rehab at the same time for my knees.
Then some calf raise with 5x15 with 24kg kettlebells in my hands.

Today some side laterals
50/6kg dumbell and 4x15/12kg Db
Then one leg stiffleg deadlifts with kettlebell in one hand (balance movment :) )
10/8kg Kb and 4x10/16kg Kb
Then
EMOM
Pullups (underhand grip) 4 reps
5 minutes
Few minutes rest and again for 4 minutes.

Short and sweet these two days.
Yesterday we had a nice -10celsius (14F) here in southern Finland
today a very nice -3 celsius (26F) at the morning. Dogwalked about three times longer walk,than i usually walk with the dog at the mornings.

Re: Over 50 Crossfitters Sign In
 

Cliff, I don't feel right if I'm not doing a WOD!! ;) Awesome squatting!!

Patrick, Nice WOD there! BTW, congrats on writing the 12000th post!!

Jan, Awesome EMOM!! We are supposed to get some of that weather. We got 3 inches of snow today.

[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
1, 2, 3, 4 Pull ups with a 30 sec rest between
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Diane:
21-15-9:
225# Dead Lifts
Handstand Push Ups (Belly to wall)

7:35

[I]This was my fastest Rx Diane! I clipped 20 sec off my Last Diane attempt on 7 June 2016! I feel if I can hang onto the bar longer, I can do it faster!!:pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk in the snow
10 1.5 Pood KBS
Bench Press:
3 @ 120#
3 @ 130#
16 @ 150#
5x10 @ 85#

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nice work guys.....kinda of fun in a twisted way watching the yunguns blow up eh patrick......minus 8 cel. on the way home from the gym....minus 20-25 with the wind chill.....it was a very short dog walk tonight....

2000m row....slow and steady just over 9 minutes

some kb swings, goblet squats, banded good mornings, box step ups and banded push downs....

it was an acessory day and i just needed to move a bit

day number 1,300 at the gym tomorrow.....:pepper:

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Wow we have the 12,000 post and 1300 work day for our Crew!! Keep movin Gents!!

12/13/2016 Tuesday

WU: RUN 400M then 2 Rounds
15 Ring rows
15 Air-squats

Bench: 10-8-6-4-2 Go lite they say....

Conditioning
"The Chief"
5 Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

Core
tabata surprise

I got 252 on The Chief, looking at my folder I got 329 last time with 20 more lbs.!! I'll get back there again!! :run:

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Cliff, 2000 m in around 9 min isn't exactly what I'd call slow & steady! :rofl: Nice job on your 1300th WOD!! :D

Patrick, way to go on the Chief!! That's still an awesome score!

[B]WU:[/B]
400 m 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
1, 2, 3, 4 Pull Ups with 30 sec rest between them
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Ned (modified and reversed)

5 RFT:
1000 m row
BW Back Squat

Used 215#

27:33

[I]My glutes and hammies were feeling this one! I did the rows in sets of 10 , 8, 6, 4, and 2 hard pulls with 3 easier ones in between. This strategy helped.[/I]

[B]Evening:[/B]
1 mi dogwalk in the snow and ice :snow::brrr::biglaugh:

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thanks bill....it sure felt slow.....1300 days....i am surprised my self....crossfit and powerlifting sure has changed my life and i would not have it any other way...:pepper::pepper: plus i am down twenty pounds over the last 6 weeks...a svelt 221 lbs

tonight

axel bar 1 rm 245lbs

mega bow 3 x 6 @ 165

illegal grip bench row 8-8-8 95-105-115

legal bench grip row 8-8-8 115-125-135

plate raise 4 x 20 25 lb plate

45 minute dog walk....balmy minus 4 cel. with a full moon....

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More of an aerobic day today:
Bike 10min

Then i have done this running program this autum, but i have done it rowing on the consept 2 rowing machine:

HOP SCOTCH (test Aerobic Threshold)

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m
When i did it first time in august it took 28:03min, i've done it about once in ca two weeks, always slighty better overall time, today 25:43min.
Even done it as a double sometime, with a five minute rest in between.

Then five sets of dips with 30sec rest berween sets.

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Cliff, Amen to that!! Nice work there!

Jan- WOW! That's an AWESOME sprint set!! And fantastic improvement!

[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
1, 2, 3, 4 Pull Ups with 30 seconds rest between sets
10 Burpees (Yay! Burpees!!)
Burgener Warm Up

[B]WOD:[/B]
Randy

75 Power Snatches @ 75#

11:10

[I]30 seconds slower than my last attempt on 4 Dec 2014. :mad: I shouldn't have stopped for a sip of water! I did get the 1st 10 done in 50 sec. If I could've kept it up, I cold've broken 7 min!! :shrug:[/I]

[B]Evening:[/B]
1+ mi dogwalk (Still cold (~-11C). )

Dead Lift:
3 @ 260#
3 @ 300#
4 @ 335#

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Wow Jan- I like that HOP SCOTCH WOD. Looks interesting!!

12.15.2016
WU: Dyno-Bike 3Min, then 3 Rounds
10 Thrusters w/Bar
10 Lunges

Split Jerk 65Lb, 75, 85-2x, 115-3x, 120lb. quit there while I was ahead. :D
find 1rm

Conditioning
emom 10 rounds (30 min)
12/10 Cal Row
10 Burpees
50 Double Unders / 100 SU

Ok- This was a good one!! Going for 30min straight. we had 1Min for each movement. I got my rest after the, usually 20-25 Seconds. I was running between the Burpees and Row

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That hop scotch i found from [url]www.boxrox.com[/url].
Chris Hinshaw, top coach had devloped it, i just do it rowing becasu of my knees.
Bill, i think your 7:35 Diane is awsome!!
Today:
Crosstrainer 15min
Ciriut:
Back extensions ->
15,15,15reps
Hanging leg raise ->
15,15,15reps
Db pullover and press
15reps :12,5kg 15kg17,5kg dumbells
Then
21-15-9
Deadlift (romanian/stiff legged style)
100kg (220lbs)
Bodyweight Dips (i'm 96kg, ca211lbs)
10:10min...huh, that was tough...

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great work as usual guys....

tonight at the gym

banded squat 2 x 10 min otm.....225 lbs green bands.....the last couple were a challenge

dead lift 8 x 1 otm 225 lbs

2 x 20 lunge

4 x 8 100lb zerker belt squat good morning

100 7 kg rope pull thru's

1 hour dog walk in a balmy minus 2 cel.

should be an interesting weekend...they are calling for 30-40 cm....by sunday night....

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12.16.2016 Friday

WU: 3Min Dyno-glide Bike then 2 rounds
30 Air-squats
25 Push-ups / I mixed it up with wall PU and Hand release PU
20 Sit-ups
15 Pull-ups / used a band....:ranting2:
10 PVC Passthrus
10 PVC OVH Squats

Squat Cleans 2 reps - 65lb, 75, 85, 105, 115-3x, 125lb-2x

5 Rounds rest 1Min between rounds
10 Thrusters
10 Pull-up / Used a band.... Doohhhh

10: 18 Nice work in a Friday evening.

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Today easier:
Crosstrainer 20min

Some streching and mob

Then only arms as EDT (Escalating Density Training)...its like AMRAP :)
Lying French press with kettlebells
6reps/12kg Kb
Ez-bar curls
5reps/30kg (ca70lbs)
Pulley pushdowns
10reps/50kg (110lbs)
Ez-bar curls
5reps/30kg
Did 15minutes, nonstop,
i did 7 1/2rounds in 15 minutes..

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woke up to 15 cm of snow....and 6 hours later it is still snowing...looks like we are going to get over 30cm before it ends.....:pepper:

this morning at the gym

speed bench 3 x 9 red bands 105 lbs

3 boards (2/3/4) of death 18-18-18-18 135-155-165-175

seated lat row 4 x 10 100 lbs

100 incline push up

100 red band pull apts

1 hour dog walk in the snow.....way better than the rain...:D

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Great work guys. Cliff, I agree with you on snow beating rain!

10 Burpees (Yay! Burpees!!)

Shoulder press:
3 @ 100#
3 @ 115#
3 @ 125#

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[B]WU:[/B]
800 m run
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)
10 Banded OHS

[B]WOD:[/B]
Open 11.6/12.5
In 7 min:
3 100# Thrusters
3 C2B Pull ups
6 100# Thrusters
6 C2B Pull ups
9 100# Thrusters
9 C2B Pull ups
12 100# Thrusters
12 C2B Pull ups
...

Got into the 4th round. Did the 12 100# thrusters and 2 C2B Pull ups: 50 reps! 14 more than my last attempt!!:pepper:

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

Back Squat:
5 @ 245#
3 @ 275#
20 @ 305#

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Welcome, Jan.

12/10-12/14 Travel visiting family. Other than walking around airports, nothing that could be called a workout and too much food.

12/15
1 mi dog walk/ Row 1000m/ I, Y, T, W X10
Overhead press 40, 45, 55 X5/ 65, 75 X6/ 80 X11
Band assist pull-ups X3X10
Bench press 40, 45, 55 X5/ 60, 70 X8/ 75 X20
Supine rows X3X10

12/16 1 mi dog walk/ Row 5km 25:10

12/17 Life got in the way. No workout. 1 mi dog walk

12/18
1 mi dog walk/ 100 single unders/ I, Y, T, W X2X10
Bench press 45, 45, 55 X5/ 65, 75 X6/ 80 X20
Supine rows X4X12

12/19
1 mi dog walk/ Row 1500m/ I, Y, T, W X2X10
Walking lunges X4X25 yds
KB swings 35# X4X30

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nice work on the squats bill.....alden...at least the dog got a bit of a work out eh? :D

tonight

sumo dead lift 1 rm mini bands 355 lbs

concentric saftey squat bar squat 6-6-6-6 150-170-190-210

wide good morning 8-8-8-8 60-80-90-100

hour dog walk in the rain and slush.....

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12.19.2016 Monday

WU: Run 400M then 2 Rounds
5 Pull-ups
10 Push-ups
15 Air-squats
20 Siit-ups

1. Power Snatch
60%/3 @55
65%/3 @65
70%/3 @75
(75%/3)3 @85lb

2. Snatch Pull Did a couple at 90lb.
(100%/3)4

3. Back Squat
75%/5 @ 135lb
80%/1 @ 165lb
75%/5 @ 135lb
83%/1 @ 165lb
75%/5 @ 135lb
85%/1 @ 165lb

WOD-
"Elizabeth"
21-15-9:
Squat Cleans, 135/95 / 85 for me
Ring Dips / did box dips.

11:34..... way slower (about 5Min) then my last time about 2yrs ago.......Stinkin shoulders!!

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@Cliff - I'm happy to report that the high country in CO has been getting some snow. At the rate it is falling, everything should be open by early January when we head up for our first ski day.

12/20
1 mi dog walk/ Row 1200 m/ I, Y, T, W X10/ Shoulder rehab exercises
Overhead press 40, 45, 55 X5/ 70 X8/ 80 X6/ 85 X11
Band assist pull-ups X3X11 (down to one band) :kicking0:

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great news alden....whistler blackcomb is up around 250 cm already....should be a great day snow shoeing xmas day up there

tonight 12 days of xmas

1 315 dead lift
2 235 back squat
3 185 bench press
4 32 kg kb
5 24" box jump
6 lunges
7 20 lb wall ball
24 single unders
9 push up
10 ring rows
11 hollow rocks
12 15 lb dbell push press

26:10 feeling quite spanked now....

45 minute dog walk

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No snow here in southern Finland...we had a ok amount in end of november but it melted away, this last week been some +2-4degrees celsius...
It's so dark without snow, a snowless winter is sooo long...

Yesterday
Foam rolling and streching - felt as a the right thing

Today at home:
Situps ->
10,15,25 reps
St alternating front raises
10/6kg db x3

Kettlebell swing ->pullup
15/8kg kb -> 1pullup
15/16kg kb -> 1pullup
10/24kg kb-> 1pullup
Then EMOM
4kettlebell swing/32kg kb -> 1 pullup
(underhand grip) with 8kg xtra weight hanging from waist
20 rounds, so that after every 5 rounds one xtra minute rest.
So in slighty less than 24min was a total of 80swings with 32kg kb
and 20 pullups with 8kg kb hanging from waist...

Afterwards some cooldown and streching
Good homeworkout :)

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Great work guys!

[B]20 Dec:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
20 yd Bear Crawl
15 135# DLs
3 135# Cleans

3 rounds and 20 yd Bear Crawl and 1 DL.

[B]21 Dec:
WU:[/B]
400m run
10 Leg Swings on each leg in both directions

[B]WOD:[/B]
For time:
30 30 in Step Ups
30 C2B Pull ups
30 2 Pood Russian KBS
30 95# Walking Lunges
30 KTE
30 95# Push Presses
30 Hip Extensions holding 25#
30 Wall Ball shots with 20# WB to 11 ft target
30 Burpees (Yay! Burpees!!)
270 SUs

33:58

[I]This was a slog. I don't feel bad about the time since one of the fire breathers did it in a little over 20 min. [/I]

[B]Evening:[/B]
Bench Press:
5 @ 125#
3 @ 145#
10 @ 160#

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Nice work Gents. Cliff were doing our 12 Days of Christmas Saturday. Its a wild one we do
1
12
123
1234
12345
123456
you get the idea!!
12.21.2016 Wednesday

WU: run 400M then 3 Rounds
10 Ring rows
20 lunges
5 T2B - first time i've done T2B since Sept. :D

Power Clean + Power Jerk
60%/2+1 @ 95lb
70%/2+1 @ 115lb
(75%/2+1)3 @ 115lb

Clean Pull
(100%/3)4 @135lb

Front Squat
75%/3 @115lb
80%/1 @ 145lb
75%/3 @115lb
83%/1 @155lb
75%/3 @115lb
85%/1 @165lb

Conditioning
AMRAP 3:
75 DU Buy-In / 150 SU
15 Deadlifts (185/135#) 135lb
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in / 150 SU
10 Deadlifts (225/155#) 165lb
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in /150 SU
5 Deadlifts (275/185#) 215lb
5 Bar Facing Burpees

A good one. got 1rd the 1st set, 1+3 the 2nd and 2rd the 3rd set

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Patrick....that is the same way we do ours.....the first couple of rounds fly by and then around the 8th or 9th round life really started to suck....but man it was fun :pepper:

jan....it is only going to be getting lighter each day now that we are past the winter solstice but I totally know what you mean about the long dark days of winter...and you are a fair bit farther north than I am.... I am at about 51 degrees above the equator.....

weird life development yesterday....a good buddy of mine has had a dream to quit life and sail around the world with his family....he just took ownership of a 48' sail boat to start that dream....he has asked me to sail it from Vancouver to the Marquesas Islands in the south pacific....a 35-40 day transit away from land....in principle from my boss but not the owner of the company I work for I have been granted 50 days leave from my job.....we leave may of 2018 if details can be worked out.........

last night at the gym

future bow bar press 402.5 lbs

flat dbell press 7-7-7-7 40-50-55-60

decline dbell press 7-7-7-7 35-40-45-50

rogue grip seated row 20-20-20-20 70-80-90-100

dbell front raise 10's 5-8-10-12 lb

dbell side raise 10' 5-8

fat bar push down 100 10kg unbroken

keep up the great work guys

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Great stuff guys!!

Cliff, Wow!! That's a dream I would love to do!!

[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with 30 second rest between sets
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4 RFT:
400 m run
20 rig dips

14:58

[I]I was happy to break 15 min.[/I]

[B]Evening:[/B]
Dead Lift:
5 @ 280#
3 @ 315#
0 @ 355# :ranting2::shrug:

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yup bill......i really hope i can pull this one off....it will be life changing i am sure....

last night at the gym

my wife did the bear while i mucked about attempting to figure out the power clean movement again so that i can to the proper xfit total next saturday

got up to 165lbs had to dump 175 a bunch of times....i just don't seem to have the "whip" to my shoulders to get under the bar...oh well i have at least a couple more days at the gym to get it figured out.....

but boy is my upper body sore today.....:D

merry xmas to all you guys...hope it is a safe and happy one....

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12/22/2016 Thursday
WU: RUN 600m Then
various stretching

Strength
Bench 5 5 5 3 3 75lb, 85, 95, 105, 115
Pull Up Practice / Did STRICT
work on kip, butterfly, strict, weighted

Conditioning
"Death By"
Wall Balls and
Burpees
1 of each the first min. 2 of each the 2nd. until you can't continue.

Finished Round 9... that was it.

Core:
Group Tabata Planks with WB switching arms.....
[B]
12/24/2016 Saturday X-Mas Eve Merry Christmas Gents!![/B]

WU: RUN 400M various stretching

12 Days of Christmas
1 Run 1 Lap
2 Muscle-up / 2PU & 2 Dips
3 Box Jumps 24/30
4 C2B
5 Air-Squats
6 Lunges
7 Push-ups
8 C2B / K2E
9 KB Swings
10 Wall Balls
11 Sit-ups
12 Burpees
Then RUN 1 LAP Got it in 37:36
Originally had movements with BAR, but we had like 25 people so had to ditch the BAR. FUN, but not has hard as a few years ago when we had 5 BAR movements. I remember doing it twice that year and it taking me 54Min+ and 56Min+

Then 5 sets of 10 Strict Press w/45lb Bar.

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@Cliff - Jan and I love Whistler/ Blackcomb! Some day we'll get back there. I was going to propose to her on the Peak to Creek run but was too tired after 7 days of skiing. The proposal had to wait a month until we were at Park City and I was smart enough to not wait for the end of the ski trip. LOL

12/21
Row 1200m/ 1 mi dog walk
Deadlifts 85, 105, 130 X5/ 150, 170 X6/ 180 X10
Toes to bar X10/ Waiter's hold 35# KB X 1:00

12/22
Row 1200m/ Shoulder prehab
Bench press 45, 45, 55 X5/ 70X8/ 80 X6/ 95 X19 (yep, I think I need to adjust upwards on the weight)
Supine rows X4X12
Pull-up (no assist) 6, 10, 8 :pepper:
KB snatches 25# X2X20/ 35 X20

12/23 Rest Day

12/24 Merry Christmas, Everyone
Row 1200m/ Shoulder prehab
Weighted Lunges 25, 30, 40 X10/ 45 X16/ 55 X12/ 60 X24
KB swings 35# X5X30/ KB snatches 35# X2X20
Cashout:
Homemade eggnog made with Laird's Apple Jack (the oldest American distilled liquor) and Wild Turkey. Hope you all have a wonderful day holiday.

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12/26/2016 Monday

WU: Shoulder band work
2 Rounds
15 Push-up
15 Sit-ups
15 ea. PVC OVS / Passthru's

Few Hang and Snatch Pullls @ 75lb

Back Squat
5@135lb
1@ 165lb
5@135
1@175
5@135
1@ 185

WOD:
Run 1 Mi or Row 2K then
42 Thrusters
42 C2B
Run 800M or Row 1K
30 Thrusters
30 C2B
Run 400M or Row 500M

43:20 for me, used a band on the C2B :mad:

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12/27/2016 Tuesday

WU: RUN 400M then 3 Rounds:
10 walking lunges
10 Push-ups
10 Air-squats

Gymnastics Conditioning
10 EMOM
Kipping HSPU or d.b. push press / Did Push Press

Condtitioning

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

Interesting set of movement with 1K row at the end. 17:34 today.

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

got 36 Burpees total.... wanted to hit 40. :rofl:

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great workout's guys....puts mine to shame....

spent an hour and a bit working on my power clean....got an ugly 170 lbs up....we are doing an xfit total saturday morning and i want to get a good number...

sunday....my wife and i did an 8 km snow shoe in the whistler olympic park....there was 50 cm of fresh snow with only about half actually groomed...it was a great way to spend xmas day


keep up the great work!!!

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12/28/2016 Wednesday

This evening I tried something new. YOGA Been telling myself to "try" yoga for like 10-15 years..... Finally did it!!:pepper: Anyhow, I was alittle lost and trying to keep up, not sure about it, but am going to give it a try a few more times. I did feel like my body loosened up after and I did sleep better the night after then I have in a while. Going to give it a chance. Will go next Wednesday again.

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12/29/2016 Thursday

WU: RUN 400M then 3 Rounds
10 Supermans
10 Walking lunges
10 Situps

Strength
Deadlift
2 sets of 20 20@115lb, 20@135lb

Conditioning
21-15-9
Wall Balls
Burpee box jumps

8:24 on this one.

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Great workouts Patrick!
Few days off at christmas...
Monday 26/12-16
Bike:
15min
Consept 2 rowing:
10k -50min

Today
Very crowded gym
Bike 10min
Then this...what's the name of this??
[url]https://youtu.be/3OcOVcktT5w[/url]
10kg at the end of the barbell
5,5,5reps
15kg
5,5reps
20kg
5,5,5reps
10kg
5reps

T2B
5,5,5,5,5reps

Barbell row
60kg(132lbs) 10reps
80kg (178lbs) 10reps
100kg (220lbs) 3x6reps
60kg 10reps

C2row
10min-2220m

Hopefully tomorrow one last workout of the year...

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hmmmm interesting patrick keep us updated on how that goes....i know i need to streach more........

today xfit foot ball total

power clean 135-165 s-165

back squat 335-375-385

bench 225-235-240 s

dead lift 405-415-425

total 1,210lbs

great way to end the year even if i feel like crap cause of the bug that seems to be going around town

hope everybody is safe and has a great night

onwards to 2017

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Happy New Year All!! Here's to a Healthy and Safe 2017.

12/30/2016 Friday

WU: Run 400M then 3 Rounds
10 PVC OVH Squats
10 PVC Passthrus
15 Push-up
15 Super-mans
20 Sit-ups
20 Lunges

Strength

Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3

Back Squat
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

Conditioning
10 Ring MU / 10PU & 10 RingRows for me
150 DU / 300 SU
20 Squat Snatch (135/95#) / Cleans for me
150 DU / 300SU
10 Ring MU 10PU & 10 RingRows

13:34 My body is "talking" :ranting2: to me, think I'll take a couple of days off

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31.12
Light kb swings and squat-upright rows
for warmup

Hammer curls
15/12kg - 10 sets 1min rest btw sets
Light db floor presses few sets

169 workouts @2016
Big family, lots of hobbies and driving kids, so my goal for the few past years has been at least 150 workouts/year, so 169 is okay.

Few highlights this year for me had been:
-C2rowing, 10k at 45min
- Started to do the HopScotch running program with rowing machine - it's been good.
Floor press with kettlebells (i pause at bottom for a count of 1,2)
6/32kg kb's increased to PR of 10/32kg kb
Turned 50 in september, did on my birthday workout db snatch total of 50reps/30kg dumbell
Some good kb swing EMOM workouts through the year...

Happy new year to everyone!!

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WOW! Awesome work folks!!! Merry Christmas and Happy New Year everyone! What great stuff to end the old year and ring in the new!!

I took a few weeks off for the holidays. I didn't do much other than walk the dog(s), do my 10 Burpees (Yay! Burpees!!), and have a new grand son (8# 2 oz. (Guess that's about 4 kilos, Jan!))! Of course, that meant watching his brothers and sisters!)

[B]23 Dec:[/B]
6 RFT:
9 DLs
6 Snatches
3 OHS

18:05

[I]The snatches were the hard part! They took the longest time![/I]

Got a new squat rack for Christmas that has a pullup bar! :broc: (Now I can do pull ups every time I grab a beer from the beer fridge!! :rofl:

[B]2 Jan:[/B]
2 dogwalks (1.75 mi, 1.14 mi)
10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS
10 Pull ups

Back Squats:
5 @ 175#
5 @ 205#
12 @ 225#
15 @ 230 #
5x10 @ 135#

[I]Every one has a fantastic and blessed New Year!!![/I]

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Happy New Year, Guys. I hope 2017 brings you all good health and much happiness.

1/1
1 mi dog walk/ row 1000m/ shoulder prehab
OH press 40, 50, 60 X5/ 65, 75 X8/ 80 X12
Pull-ups 12, 10, 7

1/2
1 mi dog walk/ row 1100m/ shoulder prehab
Deadlifts 45, 90, 110, 135 X5/ 145, 165 X8/ 180 X13
Toes to bar X3X10