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last nite....hottest day of the year so far here 29 celcius (but low humidity :D )

amrap 12 minutes

10 cal row
10 32k.g. k.b. goblet squat
25 meters out and back 108lbs per side farmers carry (boy did those handles get hot sitting in the sun)

5 full rounds

4 x 20 ext rotration single red band

4 x 15 med grip mega row 22kg

100 single red band pull aparts

keep up the great work guys

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@Cliff, are those American KG or Imperial KG?

July 8, 2014

got my new oly shoes, the heels are really high.

did mobility work

snatch practice to 165# (got 155, missed at 165)
really wasn't feeling it today on the snatch

front squats to 260 (a new PR)

need to get the front squat to 300+ if I ever want to C&J 300...

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Nice work guys!

[B]At the Base Globo:[/B]
.5 mi run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
10 sit ups

[B]WOD:[/B]
2012 Regionals Event 4 (Scaled)
25 90# Back Squats
20 Pull Ups
15 90# Shoulder to overheads
25 70# Front Squats
20 Pull Ups
15 70# Shoulder to overheads
25 40# OHS
20 Pull Ups
15 40# Shoulder to overheads

16:17

[I]I could FEEL my knee on this one. Of course, having a scrape courtesy of my pit-lab mix didn't help. Also, my shoulder was talking bad stuff to me as well. I figure since Froning did this is ~15+ min, getting this done in 16:17 , I scaled this about right![/I]

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JT.....most definatly imperial KG. :D made me think about that for a second though. i know canada is a bit weird with its only partial change over to metric. i think i was in grade 8 when the change over took place and remember the confusion.

i work in the construction industry and we still sell 4 x 8 sheets of drywall, 8', 9'.... stud, screws by the lb ect so yup it is a bit weird i agree

last nite

1RM mega bow bar 352lbs

3 x 12 stiff leg DL 225lbs

3 x 8 dimmel DL 15lbs

4 rounds

20 windshield wipers
50 standing abs w/large green band

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Wednesday July 9, 2014

"Rest" Day
(excrutiating back pain followed by even more excrutiating visit to ChiroQuack, but my back is back in alignment, will rest tomorrow and try some light swimming on Friday. I slipped in the shower Tuesday after lifting).

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last nite.....in blocks of 10 minutes.....

clock starts at 25min.
10 rounds for time of:
5 MAG Grip Supine Rows (M) 95lb
5 Russian KB Swings 24 kg

4:55

clock starts at 35min.
5 rounds for time of:
30 Banded Good Mornings big green band
20 Toe Touches

7:19


clock starts at 45min.
2 rounds for time of:
25 Lateral Wallball (20)
25 Box Jumps (20)

5:04

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Thursday July 10, 2014

Complete rest.

Alternated a half hour at my desk with ten minutes lying down stretching.
My back is getting better, but needs a few more days off...

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Friday July 11, 2014

Another complete rest day for my healing but still cramping back.

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Saturday July 12, 2014

a.m., 1 hour of stretching and mobility

p.m., another hour of stretching and mobility

back is coming around, but still far from 100%

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Sunday July 13, 2014

1 hour of mobility trying to get my back into place. Ouch.