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10/14/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225#
30 seconds rest

15 kettlebell swings
5 goblet squats
1 ring muscle up
10 rounds
16:42

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Tim, I am!! Great weather! Nice KB stuff!!

[B]12 Oct:[/B]

I did a Go Ruck light, almost 4 mi with a 20# ruck PLUS carrying MANY heavy (80#-100#) sandbags among other stuff. This was the first one of these I had done in the Fall. It was a good time!

[B]WU:[/B]
1 mi run
10 Leg swings on each leg in both directions
10 Air Squats
10 Push ups
10 Pull Ups
stretching

[B]WOD:[/B]
CrossFit Games Open 20.1:
10 RFT:
8 65# GTO
10 Burpees over the bar (Yay! Burpees!!)

15 Min time cap

75 reps

[I]This one was tough! I was hoping to get 5 rounds. I tried doing C&Js, which helped. I also tried to lift my right leg to near my hand, so I could stand up near the bar to get set to jump over it. I wasn't as coordinated as I needed to be.[/I]

[B]Evening:[/B]
1.14 dog walk

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Go Ruck Light sounds like fun, Bill.

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Double Kettlebell Front Squat 53#
One-armed KB Bench Press 53#
Neutral Grip Pull Up 10, 20, 30#
Worked in 5 x 1 Trapbar Deadlift @ 225#

Rogue Echo Bike
For Time:
10 calories :38
20 calories 2:50
30 calories 5:56
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

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Tim, you haven't lived till you've done one in 90°F & 90% RH! :rofl: Nice work on the Air Bike and KB work!

[B]WU:[/B]
400 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 4!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
5 rounds of:
5 Jumping Muscle-ups
L-Sit Practice, 1 min

9:31

[I]I could feel my shoulder on this one! Also, using the rings on the "Ninja Warrior" was a little scary. Got a chance to help some athletes on the deadlift. Pretty awesome.[/I]

[B]Evening:[/B]
1.14 mi Dogwalk

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[B]WU:[/B]
10 single leg jumps on each leg
10 Penguin Clap jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
100 Hip & Back Extensions
Every time you break complete:
15 Wall Balls | 14 lbs

2 mins 2 secs

[I]I did this unbroken and I felt it in my back! The last 20 were brutal![/I]

5 Wall walk steps to the side.

[B]Evening:[/B]
1.14 mi dog walk

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That sounds terrible Bill!

10/19/19
Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems. Fun as always. Pretty beat up after a hard session.
2 mile walk later at home.

Today
10/20/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225# Felt light today. On the last rep I put 275# on. It easily went. A confidence boost I needed. 255 felt so heavy the other day.
30 seconds rest

Armor Building Workout
Double Kettlebells 35s
2 cleans
1 press
3 front squats
10 rounds on the minute.
 Not too bad. 44s would be challenging.

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
51 calories
I hadn't done this workout in a while. Surprised myself with a PR.

Shin box progressions.

A two mile walk will happen later too.

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Tim, great stuff! All those TGUs and DLs are awesome!

1.64 mi dog walk

1.32 mi dog walk

33 Burpees (Yay! Burpees!!)

10 Pull ups (5, 3, 2)

Sumo Deadlift : 3-3-3-3-3 :
135 lbs (3), 205 lbs (3), 225 lbs (3), 245 lbs (3), and 265 lbs (3)

[I]A beautiful Autumn day! I wanted to do this since last year when I tried with some nasty Planter Fasciitis.[/I]

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10/21/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40s
30 seconds rest
Inverted Neutral Grip Row x 8 reps
30 seconds rest

15 calories Rogue Echo Bike
2 ring muscle ups
15 kettlebell swings
3 rounds
9:54

1.5 mile walk after dinner. I'm slowly running out of daylight.

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Great work Tim!

[B]WU:[/B]
400 m run
10 single leg jumps on each leg
10 Penguin Clap jumps
10 SUs
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Scap Pulls
10 Pull Ups
10 Alternating 24" Step Ups
33 Burpees (Yay! Burpees!!)
10 TRX face Pulls

[B]WOD:[/B]
Open 20.2:
20:00 AMRAP:
4 Dumbbell Thrusters, 35 lbs
6 Toes-to-bars
24 Double Unders

3 rounds + 4 Dumbbell Thrusters + 6 Toes-to-bars + 2 Double Unders =114 reps, Rx'd

[I]The DU's were the bottleneck on this one! It took me over 5 min to get the first round done. And that included whipping my self![/I]

5 Wall walk steps to the side.

[B]Evening:[/B]
1.04 mi Dogwalk

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WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
Double KB Press x 5 reps 35s
30 seconds rest
Pronated Grip Strict Pull ups x 5 reps 20, 15, 10, 10, 0#
30 seconds rest

10 calories Rogue Echo Bike
15 kettlebell Swings
20 Double Unders
5 rounds
12:42

Bill-Great job on 20.2. The thrusters would be my bottleneck. I hate thrusters.