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Alden- Sounds like the Skiing is going good!! Bill- Great WOD's your having!!

February 6, 2016 Monday
WU: Dyno-Bike 3Min Then
15 PVC OVH Squats
15 PVC Thursters
10 Pull-ups
25 Situps

Power Snatch:
3@45lb
3@55
3@65
3@75

Snatch Pulls
3@80lb

Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups

12:16- Need to get back to RX on this one by early summer.

Hip did OK, did not push it, used a 5lb training bar on the Thrusters and went easy on the Rower. Used a thinner green band on the PU. Starting to get back on the Pull-ups!! I just need to go slow and easy on my shoulders, I think the band work I do on my shoulders most everyday is helping. If you have shoulder problems I recommend looking into: [url]https://crossoversymmetry.com/[/url]

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Patrick, Way to go on Jackie! She and I had a SERIOUS runin in 2011! Cost me a stitch! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4, 5 Pullups with a 30 second rest between sets
10 Burpees (Yay! Burpees!!)
Oly foot work practice

[B]WOD:[/B]

Power Clean 3-3-3-3-3:
95#(3)-115#(3)-135#(3)-155#(1)-155#(2)

Front Squats 2-2-2-2-#:
135#(2)-155#(2)-185#(2)-205#(2)-225#(2)

Squat Clean 1-1-1-1-1:
95#(1)-115#(1)-135#(1)-155#(1)-155#(1)

[I]I was not happy about the Power Cleans. But, the Front Squats and the Squat Cleans felt good. Though I could FEEL my knee!:eek:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 105#
5 @ 125#
21 @ 140#
5x10 @ 75#

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2/07/2017 Tuesady

WU: Dyno-Bike 4Min then
50 DU / 100 SU
30 Walking lunges
20 Situps
10 Push-up
5 Pull-up
50 DU / 100 SU

Row Conditioning I didn't go too hard.... avg. 56-57sec each round
2 sets of: 6x200m, :20 rest
Rest as needed between sets

Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
HSPU

4:59- Only did 105lb on DL and did DB Press instead of HSPU.

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Patrick, Nice work on Diane! Good work also on those rows!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 7!)
10 Leg swings on each leg in both directions
10 Air squats
1, 2, 3, 4, 5 Pullups

[B]WOD:[/B]
20 min AMRAP:

15 Burpees (Yay! Burpees!!)
20 65# Step ups, 20" box
25 65# Lunges
30 AbMat sit-ups
35 Hand Release Pushups
120 SUs

1 round + 15 Burpees (Yay! Burpees!!)+20 Step ups + 25 Lunges + 30 Sit Ups + 35 HRPUs

[I]I got 32 more HRPUs on the 2nd round than I did almost 2 years ago![/I]

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

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Good workouts gents! Great.

Mon 6 feb:
SquatHighPull -> One arm row with Kb

SqHP 10/16kg (one pood) -> Kb row 10/16kg
10reps: 16,24,32 kg x5 10reps: 16,24,32kg x5

50 Kb swings (15,20,15 reps) with 24kg kb (1,5pood)
One arm Kb lying on floor french press :
20/8kg,8/16kg 1negative rep/24kg, 20/8kg, 8/16kg, 1 neg/24kg

Wed 8 feb:
Bysy day had not much time.
At home:
Some ab work
Push ups: 5,10,15,15,20,20 reps

Thu 9 feb:
Full gym again, like last thursday..

Crosstrainer 15 min (158kcal)

Db snatch alternating 10 reps (5+5reps) :
12,5kg (27.5lbs), 17,5kg, 22,5kg (50lbs), 27,5kg
32,5kg (71,5lbs), 30kg, 20kg.

Hammer curls
4x15reps/12.5kg Db's.

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Jan, We have to work hard to keep up with you! ;) Awesome work there!

[B]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 Pushups
1 Pullup
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-18-15-12-9-6-3

115# Power Cleans
One-leg squat, right leg (Did progressions)
One-leg squat, left leg (Did progressions)

21:43

[I]I was able to do the cleans as opposed to two years ago. My knees felt the last two days' WODs. I did the power cleans in subsets of 3. I was glad to at least be able to finish the WOD this time around.

I also got to impress one of the guys in the box telling them about Jan and Cliff's rowing marathons.[/I]

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

10 Pullups

10 1.5 Pood KBS

Dead lift:
3 @ 220#
3 @ 250#
8 @ 280#
5x8 @ 155#

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2/08/2016 Wednesday
Good work Gents- Bill did you get 7 DU in a row or did you get 1 DU 7 times?? I can get 1DU at a time... can't seem to get 2,3,4,5,etc. although the other day I did get 2 in a row. DU are my goal in 2017

Did my Wed. Yoga work, still figuring it out. I like the breathing concepts and we did more balance and stretching. I was a little sore the next morning

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Thanks Bill :)
Today:

Bike 10min

Have you anyone done abs on a latpulldown machine?
Instead of a bar you put a rope, and sit backwards to the machine,
grab the rope and pull your hands to shoulders. Then breathe out like
as a "pilates-breathe" and tense abs and roll-lean forward so that elbows
touch the knees, then sloowly return back up and repeat. Great ab exercise.

Seated abs on pulldownmachine ->renegade row
Abs 10/30kg ->renegade row 10/10kg Db's
6/40kg -> 10/10kg
6/40kg (88lbs) -> 10/10kg (22lbs)
6/40kg -> 10/10kg

Stiffleg/Romanian deadlift
5/60kg (132lbs) 4/70kg 3/80kg 2/90kg(200lbs)
Then singels with:
100kg (220lbs),110kg, 120kg (264lbs). 130kg. 140kg (308lbs),
150kg, 160kg (353lbs), 170kg (375lbs), no lift-180kg (400lbs)
5/100kg

Bodyweight (95kg =209lbs) Dips
30sec rest between set, start from 2 reps and add always
2 reps/set until you cant't get anymore...
2,4,6,8,10,4reps

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Patrick, Unfortunately, the later! My goal is to get to the point where I can do more DUs in a row!

Jan, I tried the pull downs kneeling and facing the machine. I haven't tried it the way you described. Nice work!

1+ mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood KBSs
Shoulder Press:
3 @ 90#
3 @ 100#
7 @ 115#
5x10 @ 65#

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[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 2)
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
6 RFT:
15 HSPUs
5 315# DLs

23:28

[I]I did this one in 2014. It took me a little over 9 min. I was not able to keep my hands on the bar, which is why I was able to do it so fast. I checked my log and found that back then, I scaled to 225#!! No wonder it was easier! :rofl: I felt better! [/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBSs
Back Squats:
5 @ 220#
3 @ 250#
23 @ 280#
5x10 @ 145#

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thanks guys.....the sun certainly helped short term....my wife is all over me about vitamen d so that will be part of the daily plan

i did not feel to bad thursday once i got moving at work.....friday was a different story...my calves were brutal...sitting on the plane for 5 hours more than likely did not help.....i started to feel better sunday though.....how about that super bowl eh????.....

once we left peurta vallarta it was 6 days of going to bed early sleeping late for us and then a 3 k.m. walk to town for breakfast and then back to spend 6 hours on a deserted beach.....i am feeling rested and ready to start training for our boxes powerlifting comp at the end of april

today went in and rowed 5000 m. messed around with some bench pressing and then 100 large band good mornings.....just to get some blood moving

you guys certainly rocked the work over the last 10 days...way to go...

funny jt's name came up last week...i was thinking of him when i was staring off at the waves....rip

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Cliff, Glad to hear Mexico was good to you! Yeah, the Super Bowl was something else!! Though that's what happens when you only show up in the 3rd quarter to play!! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got none!!:ranting2:)
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
1, 2, 3, 4 Pullups
Burpees (Yay! Burpees!)

[B]WOD:[/B]
21-15-9
65# OHS
Ring dips

3:56

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

[I]Got to see the International Space Station over the house tonight! Pretty cool!
[/I]
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 115#
3 @ 130#
15 @ 145#
5x10 @ 75

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bill....that's exactly what i thought...we were sitting on the malacon at an outside bar watching the game and about 5 minutes into the third we were debating about leaving and going for a walk or sticking it out...boy am i glad we stuck it out....

tonight

5 minutes rowing

50 20 lb wall ball

death by 20 lb slam ball.....got up to 20 minutes and called it....

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Great work men, as usually. You people has really nice wod's.
Cliff, your wife is probably on right track with vitamin D.
I'll consume between 50-100ug daily wintertime. I know several people who calls vitamin D as their psychmedicine.. i definitely noted a diffrence i my mood when i started with vitamin D few years back. Q10 is also good supplement.

Sunday 12-feb
Light day:
Foam roll and streching
Db side laterals 10reps/6kg x10
15 sec of plank between sets.

Mon feb-13:
3.8 km dog walk with my <3 wife (ca2.4miles) - 47 min
then at home
Hanging leg raise 5sets of 10 reps.

Today wed 15-feb:
Bent over Db side laterals -> seated on floor db presses (learned the movment)
Bent laterals. seated db press
15/6kg x2. ->. 10/6kg. x2
15/12kg. x3. ->. 5/12kg. x3

Kb swing -> 2 underhand grip pullups (clavicle level2B)
Each other round 5swings with 24 kg (1.5 pood) each other 4/32kg (2pood)
One warm up round with 24kg and then
10 min/rounds EMOM. I like this emom :)

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jan what is Q10?

tonight

future press blue bands 1 rm 275lbs

wide bench press 10-10-10 135-145-155

narrow bench press 10-10-10 95-115-125

dbell row 6-6-6 45-55-65

100 blue band push down

45 minute dog walk in a monsoon 65mm of rain in 12 hours with more to come tonight

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[QUOTE=Cliff Miller;1267142]jan what is Q10?[/QUOTE]

Cliff: I'll copypasted this for you:

COENZYME Q-10 Overview Information

Coenzyme Q-10 (CoQ-10) is a vitamin-like substance found throughout the body, but especially in the heart, liver, kidney, and pancreas. It is eaten in small amounts in meats and seafood. Coenzyme Q-10 can also be made in a laboratory. It is used as medicine.

Many people use coenzyme Q-10 for treating heart and blood vessel conditions such as congestive heart failure (CHF), chest pain (angina), high blood pressure, and heart problems linked to certain cancer drugs. It is also used for diabetes, gum disease (both taken by mouth and applied directly to the gums), breast cancer, Huntington’s disease, Parkinson’s disease, muscular dystrophy, increasing exercise tolerance, chronic fatigue syndrome (CFS), and Lyme disease. Some people think coenzyme Q-10 will treat hair loss related to taking warfarin (Coumadin), a medication used to slow blood clotting.

Some people also think coenzyme Q-10 might help increase energy. This is because coenzyme Q-10 has a role in producing ATP, a molecule in body cells that functions like a rechargeable battery in the transfer of energy. Coenzyme Q-10 been tried for treating inherited or acquired disorders that limit energy production in the cells of the body (mitochondrial disorders), and for improving exercise performance.

Some people have also used coenzyme Q-10 for strengthening the immune systems of people with HIV/AIDS, male infertility, migraine headache, and counteracting muscle pain sometimes caused by a group of cholesterol-lowering medications called “statins.”

Coenzyme Q-10 has even been tried for increasing life span. This idea got started because coenzyme Q-10 levels are highest in the first 20 years of life. By age 80, coenzyme-Q10 levels can be lower than they were at birth. Some people thought that restoring high levels of coenzyme-Q10 late in life might cause people to live longer. The idea works in bacteria, but not in lab rats. More research is needed to see if this works in people.

It’s not only time that uses up the body’s store of coenzyme Q-10. Smoking does, too.

Coenzyme Q-10 was first identified in 1957. The “Q-10” refers to the chemical make-up of the substance. These days coenzyme Q-10 is used by millions of people in Japan for heart disease, especially congestive heart failure. Coenzyme Q-10 is also used extensively in Europe and Russia. Most of the coenzyme Q-10 used in the US and Canada is supplied by Japanese companies. Coenzyme Q-10 is manufactured by fermenting beets and sugar cane with special strains of yeast.



How does it work?

Coenzyme Q-10 is an important vitamin-like substance required for the proper function of many organs and chemical reactions in the body. It helps provide energy to cells. Coenzyme Q-10 also seems to have antioxidant activity. People with certain diseases, such as congestive heart failure, high blood pressure, periodontal disease, Parkinson’s disease, certain muscular diseases, and AIDS, might have lower levels of coenzyme Q-10.

Have you ever heard/tried Pine Pollen?

Copypasted this:

Pine Pollen – The Superfood of the 21st Century

Pine Pollen may be one of the most potent and powerful herbs or foods available today. It is the male spore of the pine tree and has been used for thousands of years.

There are 126 species of the genus Pinus, but only a select few are used for their amazing pine pollen benefits. Ours is collected from the Masson pine (aka Chinese oil pine) from the mountainous regions at an altitude of 500-800 meters.

Pine Pollen Benefits

pine pollenAs you’ll read below, pine pollen is a nutritional powerhouse. With everything in it combined you may find some of these incredible benefits. According to Chinese medicine, pine pollen enters through the five major meridians including the lungs, kidneys, spleen, heart and liver.
•Hormonal Support*
•Strengthens the Immune System*
•Great Brain Food*
•Balances Androgenic and Estrogenic Hormones*
•Supports and Detoxifies the Liver*
•Great for the Skin and Hair*
•Protects the Cardiovascular System*
•May Assist in Reducing Cholesterol*
•Regulates Weight by Supporting the Metabolism*
•Increases Energy and Vitality*
•Aphrodisiac*
•Increases Glutathione (the Body’s Master Antioxidant)*
•Optimizes Breast Health in Women and Prostate Health in Men*
•Improves Endurance*
•Supports a Healthy Sex Life*
•May Reduce Pain*
•Helps with a Hangover*
•Supports Healthy Joints*
•Antioxidant*
•Decreases DNA Mutation*

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Yeah Cliff, it was an exciting super bowl!

Jan, I used to take CoQ 10, but since I've been collecting blood clots, I can't take it because it works against the blood thinners I have to take! It's supposed to be good for you!

1+ mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
Dead lift:
5 @ 235#
3 @ 265#
9 @ 295#

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hmmmmm Q10 interesting read guys.....

friday.....wife's birthday....

at the gym.... 800 m. rhino walk 45 lb plate for me 35 plate for her ... the route takes us past the beer and wine store so we stop in for a 8 pak of pilsner and a bottle of white wine

seated saftey squat good morings 6-6-6 135-155-165

banded good moring large green band 100

share beer and wine with cross fitters who just completed a 2000 m row

sushi for dinner....wife was happy :D

today

speed bench 3 x 9 red band 105 lbs

decline ez curl skull crusher 10-10-10-10 30-35-40-40 don't think my shoulder really like the marathon row....it still is more cranky than it used to be

deliine one arm row 4 x 10 35 lbs

100 flat bench red band pull apts

100 blue band push downs

.

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Cliff...It's so nice to read about bringing wine and beer to the gym and be social with other trainers...Great.
Those decline ez skull crushers remind me of late 80's or early 90's, sort of a "that period of time excersice". Do you ever do decline close grip bench?
Used to be popular that also...
Nowdays when i do ez-bar skull crushers or french press, whaterver anyone calls it, i'll do those lying on the floor...i like it that way.

Thursday Feb 16:

Forearms with adjustabel spring-gripper.
Extra tricep day:
One arm KB french press lying on the floor
8kg (ca18lbs): 5,10,15,20,20 reps
16kg (1pood):8,8,8 reps
1 negative rep: 24kg (1.5pood) x3
5/16kg, 15/8kg

Sunday Feb 19:

Bike 10 min
Some Kb movements and abs as a warmup

Ciriut of:
1.Db alternate upright row:
10/15kg (33lbs) 10/20kg (44lbs) x 3
2.Leg raise (on a dip/legraise rack, (knees to eye level)
10,10,10,10 reps
3.One arm Db row (free hand supporting to knee)
6/32kg (ca70lbs) 6/40kg (88lbs) x 3

Lying french press with Kb's;
15/12kg, 10/16kg, 5/20kg, 5/20kg->3/16kg->6/12kg

Consept row 5 minutes to finish: 1070m

Winterholiday this week - for the hole family :)
In Finland we have one week winterholiday in schools, Week 8,9 or 10
starting from southern Finland at week 8.
At work, normal is five week salaried holidays/year, four weeks at summer time (between may-september) and one week winterholiday (between october-april) Do you use days or weeks is to make up with the employer.

Snow seems to melt away so more of a early spring weather now.

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Great stuff, Guys. We are taking a couple of days off from skiing to catch up on life maintenance. After 29 days of skiing over six weeks, taking four days off seemed like a good idea.

Regards vitamin D - There is a smartphone app called "dminder" that will estimate your vitamin D status, estimate how much you can make through via sun exposure (based on your skin type, age and location) and also tell you when you can make vitamin D from the sun in your location. The app also tells you how long you can have sun exposure without getting a sunburn. Regarding supplementation, I take about 6000 IUs of D3 daily; it took about 3-4 months at that dosage level to get my lab results up from 18 ng/ml to 50 ng/ml.

2/19/17 Back in the gym
Row 1500 m
DB OH press 10, 20, 30 X10
Pull-ups 5, 7, 7
Turkish sit-ups 20# X20
Bent over KB rows 45# X12X3

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Great work guys!! I love hitting up the beer & wine store during a WOD, Cliff! :rofl: Belated happy birthday to your Mrs! Jan, we don't have a winter break. My sisters in New York have winter breaks sometime in February. We are having an early spring! Alden, sounds like you are doing the right thing skiing! I burn at the mention of of sun!! :rofl: That app sounds interesting!

1+ mi dogwalk (In REALLY DENSE fog)

10 Burpees (Yay! Burpees!!)

10 Pullups

shoulder press:
5 @ 95#
3 @ 110#
3 @ 120#

Back squat:
5 @ 115#
5 @ 145#
5 @ 175#

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Got to the box. There was good news and bad news. The box was roped off due to the condition of the floor (BAD!!!)!! :mad: However, in the large free weight area, (our original box), there were two Rogue lifting platforms!! :pepper::pepper: Sweet!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 3)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
1 headstand
10 pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
5 Snatch Complex (Power Snatch, Squat Snatch, OHS)
45#, 65#, 75#, 95#, 115# (f) :shrug:, 105#
Then
3 RFT:
25 AbMat sit-ups
25 12# WBS
25 20" Step ups (it was supposed to be 24" box jumps. My knee wasn't feeling good!)

11:28

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#
3x10 @ 75#

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Very simple and Basic today:

Bike 10min

Standing Barbell Curls
10reps: empty barbell,30kg,40kg, 7x50kg x2, 10reps:40kg,30kg,empty barbell

Dumbell Bench press:
10reps: 12,5kg,20kg,27.5kg,35kg,5/40kg x2, 10/20kg

Close grip lat pulldown:
10reps: 40kg,50kg,50kg

Two sets of 10reps situps on the floor, slowly count to fifteen Plank after each set.

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Simple and basic, but nice work, Jan!

[B]WU:[/B]
1 mi run
1 min on the Jacobs Ladder, 115 flights
10 10 SUs with a DU attempt (got 1)
10 leg swings on each leg in both directions
10 air squats
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
30 med ball cleans, 10 to 12#
30 Dips
30 med ball cleans, 10 to 12#
30 Pullups
30 med ball cleans, 10 to 12#
30 Pushups
30 med ball cleans, 10 to 12#

12:27

[I]The Pullups were the choke point on this one. My arms were sore on this.[/I]

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

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nice way to spend your winter alden....good on you for getting in so many days on the hill

jan and bill....nice work as usual....:D

yesterday

since i opened my big mouth with a new challenge since the marathon row went so well :rofl: our box is located in the industrial park and in the next couple of weeks we will have 2 brewery's, a cidery and a pizza shop....so i figured st patty's day is in march and what better thing than to do but drink beer on st patty's day which just happens to be a friday night......teams of four....a prowler and a sled w/ a 45 lb plate.....have to get 2 growlers at each place and a large pizza....winning team will be based on time and lowest combined weight of growlers and pizza at the end.....i had lots of interest right off the bat...

so yesterday i thought it might be a good idea to try a long distance prowler push.....800 m....it sucked big time.....and when i got back my coach pointed out that it is the 2nd to last open work out on st patty's day....oh well we will do it on a nice summers afternoon

then i did 50 20 lb wall ball, rowed 2000 m and 100 large green band good mornnings

45 minute dog walk

tonight

camber bar bench press 1 rm 225lbs

bench dbell press 20-20 50-55

bent row 10-10-10-10-10 65-85-105-115-125

decline dbell press 20-20 50-55

incline row n mag grip 10-10-10-10 75-85-95-105

100 red band pull apts

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2/20
Row 1500m; t-spine mobility
Russian twists 10, 20, 30, 35 X10
KB swings 35 X4X25

2/21
DB OH press 10, 20, 30, 30 X10
Pull-ups 7, 5,6
Turkish sit-ups 20# X20
Bent over KB rows 45 X5X12
Pushups X3X10

2/23
Warmup:
DB OH press 10, 15, 20, 25 X10
Bent over DB rows 52# X4X12
Push-ups X2X10
Workout: ;)
Powder day at Copper Mountain Resort with some friends who love it as much as we do. 21,800' vertical

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Cliff, All I can say is - WOW!! A WOD after my own heart!! Of course, pizza on St. Patrick's Day?!? It's just not done! :rofl: Great work, BTW!

Awesome Work Alden! The skiing sounds great!!

[B]23 February:
WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got 4!)
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
300 SUs
10 HSPUs
20 Squat clean Thrusters, 135#
10 HSPUs
300 SUs

11:07

[I]I was only able to do 6 because after dropping the weight, the gym staff said I had to stop. :shrug: oh, well.[/I]

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thanks bill...we are not going to be able to do it st. patty's day though because it is second to last open wod.....we will do it late spring up here in any case and i will for sure to report back

nice work on that wod as well....even if you did get busted

last night

6 minute amrap 3 tire flips, 6 135 lb bench press.....i lost count by the end but had to split the bp into sets of 3.....was a fun work out

concentric zerker good morning camber bar 8-8-8-8 135-145-155-165

deficit kb deads 4 x 20 20 kilo kb

45 lb 800 m rhino walk past the beer store...yes i picked up an 8 pac

watched the first of the competitors taking on 17.1 glad i switched to the powerlifting side of things

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It's the thought Cliff! :rofl: Sounds like you're doing something similar to my doing Pullups or chinups before getting a beer from the garage fridge! :rofl: Nice work!

1 mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
Dead lift:
5 @ 125#
5 @ 155#
5 @ 185#

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Another 1mi dogwalk
10 Burpees (Yay! Burpees!!)
10 1.5 Pood KBS
Shoulder Press:
5 @ 50#
5 @ 65#
5 @ 75#
3x10 @ 65#

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yesterday......staycation day...... spent most of the afternoon walking around parts of vancouver we had not been to for years....a great spring day...

today

speed bench 3 x 9 105 lbs red bands

4 x 15 12 kg rope push down

4 x 15 ring row

4 boards of death 20-20-20-20 135-145-155-165

seated wide grip row 8-8-8-8-8 90-95-105-110-115

200 flat bench red bad extensions

1 hour dog walk

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Good Work Guys. Took a week off then had a long weekend in San Diego, crazy work week as I returned.

2/21/2017 Tuesday
WOD-
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees


- Gymnastics Conditioning
6x12 Kipping HSPU
scale as needed- I did DB Press

2/22/2017 Wednesday YOGA NIte

2/23/2017 Thursday
Skill Practice Watched 17.1 workout then Did some DU practice, some DB Snatch practice

Conditioning
15 Min Amrap
10 Burpees
Handstand Walk Across Gym/ Bear Crawl back and forth
20 Ball over shoulder
Sled Push Down and back
30 Sit Ups
400m Row

2/24/2017 Friday
Did Open 17.1 scaled, scaled meaning I did 55yr. old scaled at 20lb instead of 53yr. old 35lb. Thought better to "save" my shoulders then get hurt on the first 2017 Open WOD!! I did not score it of course.

10 Dumbbell Snatches (20#)
15 Burpee Box Step-Ups (20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes

19:58 I actuly finished it:pepper: Let me tell you, its been a while since a WOD kicked my tail like that one did!!

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Few xtra days off due to winterholiday - family time :)

Yesterday 26 Feb
Foam roll and strech

Today 27 Feb

Lying leg raise -> KB SquatHighPull

Lying leg raise:
15,15,15,15,15,15,15reps
Kb SquatHighPull:
15reps with:
8kg,16kg (one pood)24,24,24,24,24kg (1,5 pood)

Burpees:
5,5,5,5,5reps
Pullups (underhand grip)
5reps, 5/8kg (0,5pood) hanging from waist

I have been following the open, very interesting...
Interesting to follow the leaderboard, the top names seems to do the wod at last time...those who have the honor to do the wod when announced, have no time to do any tactics, just push on. Another people can see what kind of times people do and try to make some kind of a plan for doing it...let's see who from the top males are on the list first, alongside Vellner and Frikowski... Sam Briggs proves to be a hell of a lady when nobody seems (at least so far) to beat her time...let's see how the Icelandics do?
I understanded that 2009 champ,Finlands Mikko Salo did it, but haven't seen on the leaderboard yet (35-39yrs group)..

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Awesome work guys!! Patrick, that's why I LOVE being in the old old Masters! Great job, ya beat me! Scaled it like a boss!

Jan, Salo is such a firebreather!! He inspired me when I first started CrossFit. He made it look so easy!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got none:shrug:)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups

[B]WOD:[/B]
17.1
For Time:
10 20# DB Snatches
15 Burpee over the 20" box
20 20# DB Snatches
15 Burpee over the 20" box
30 20# DB Snatches
15 Burpee over the 20" box
40 20# DB Snatches
15 Burpee over the 20" box
50 20# DB Snatches
15 Burpee over the 20" box

Did 'em all, but when I checked my watch, the 20 minutes had expired!! :yikes: I didn't hear it go off due to the noise in the gym! :ranting2: Oh well...:shrug:

Yay! Burpees!!

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Back Squats:
5 @ 195#
5 @ 230#
25 @ 260#
5x10 @ 150#

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2/27/2017 Monday
WU: Run 400m then 3 Rounds
5 Pull-ups
10 push-ups
15 air-squats

Snatch
60%/2 2@55
65%/2 2@65

Back Squats
5@95lb
5@115

Conditioning3RFT:
15 OHS (95/65#)
12 C2B
Directly into:5RFT:
50 Double Unders /100 SU
8 Ring Dips

16Min time-cap Finished 7 rounds

Midline
3 Rounds, NOT for time:
1:00 DB Hold (90/50#) 1Min hold w/90lb ball :ranting2:
:20 L-Sit

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nice work as usual guys.....like I would expect anything less....:D

last night

4 mat defict sumo dead lift 1 rm 375lbs

3 rounds

30 sec belt squat step up
30 sec kb dead lifts
30 sec belt squat step up
30 sec kb dead lifts

keeping kb in hands throughout the entire 2 minutes 20 kgkb.......this one sucked by the end of the last round...70lbs on the belt squat thingy

100 20 kg kb goblet squat

100 large green band high bar good mornings.

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Patrick, How's your back? Mine is feeling the effects of 17.1!!! Awesome work guys!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (didn't get any)
10 Leg swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Pushups
1, 2, 3, 4 Pullups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
4RFT:
12 DB bench presses, 25#
12 DB push presses, 25#
12 DB lunges, 25#

4:52

Then,
10 min AMRAP:
12 2 Pood KBS
24 AbMat Sit-ups

6 rounds + 2 KBS

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
Bench press:
5 @ 105#
5 @ 120#
22 @ 135#
5x10 @ 80#

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I "frozened" my gymcard for two months, took a two months offer to another gym. At the end of next week there is opening a new functional gym, about 1,5km (ca 1mile) from us. It used to be a ladys only gym, but they enlarged it to a functional gym with "monkey bars" ropeclimbing etc so lets see how it is going to be...so training at home for a week or slightly more...

Today Mar-1:

Db Hammer Curl -> Lying SitUps
Hammers:
20reps:
6kg,12,12,12kg (27lbs)
SitUps:
20,20,20,20reps

Then a very very, scaled 17.1:
With my 12 kg dumbell (27lbs) and not box jump but, step over a
26cm (10") high box:
18min28sec
Actually i have never before done so much burpees in one workout than with this :), maybe i call it a PR :)

Have you Bill seen on youtube Salo's SISU documentry or his KingKong workout?

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good luck jan with the new gym.....good on you for "enjoying" the burpies

there were a few people at our gym still feeling 17.1 bill if it is any consolation :rofl:

yesterday

2000 m. row

800 m 45lb rhino walk....past beer store....nope did not stop...werid :D

100 large green band high bar good mornings

today

registered my wife and i in our gyms powerlifting comp at the end of april....i had to guess at her weight to register her.....i told her i registered her in the 120 catagory....she said she was about 145 lbs and i said no the 120 kg catagory,,,, :rofl: she took it well though....

1 rm football bar m. grip 230lbs

wide mega bow bench 10-10-10-10-10 145-155-165-175-185

overhead rope extension 10-10-10-10-10 12-15-17-19-19 kg

bent over row 10-10-10-10 85-95-115-125

lying side raises 4 x 20 5lb

30 minute dog walk in the rain

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Ya Bill, My lower back was sore, didn't help the next day I got a shovle out and dug a trench in front of my road to keep the water/mud off the roadway.

Jan- Bill LOVE's Burpee's too!!!! For me, Burpee's are mind over matter, just keep pugging away. Burpee box Jump overs... not those are special!!:run:

19in of Rain in Jan.
18in+ in Feb. we are finally getting rain this Winter in California!!! They say the Snow Pack is 180% above normal......