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Bill, kind of surprised you are not at least level 1 certified. Great experience if you have not taken it.

Wendler Wave C: back squat

5X240
3X270
1X305
Felt good. Strength starting to come back.

Assistive: 3X10 Knees to elbow
3X10 BS w 185 and chains for speed.

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A good day lifting at the Reaction Krav Maga + CrossFit Speed Shop Open today. Thanks to the Speed Shop and all its volunteers for putting on a top notch meet. Thanks also to Coach Daniel Bell and Coach Mike Walker and Coach Kat Lee for such excellent game day management and help learning to lift. Thanks also to Coach Carl Dei for keeping an eye on me during the week at CTown CrossFit. Had a career day going 70-74-78(Pr) on the snatch and 104-107-113(PR) on the C&J for a PR total of 191. This meets the qualifying standard for the 2015 Pan Am Games in Puerto Rico next June and is a big step towards my goal of qualifying for the 2016 World Championships. There's still a long way to go, but every step forward is a step in the right direction. Congratulations to all the Rubber City Weightlifting crew who lifted some serious weight. See you next Saturday.

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Sunday August 31, 2014

Some warmup, then 30 minutes of:
20 box ups
T2b, pullups, pushups

Ankle mobility (ouch)
Psoas mobility (double ouch)

Watched Tim grind through another 500 KB swings in the 10k KB swing challenge. He's rounded the far pole and is headed for home, one grinder at a time.

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Sunday August 31, 2014

PM Session

Walked one mile around the farm. For the first time in weeks (months?) my leg did not fall asleep and my back only complained without actually hurting. Things are looking up.

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Monday September 1, 2014

Watched Tim "Labor" through a tough training day and get KB reps 6001-6500. Only 3500 to go.

Regular Warmup
(pass throughs, goblet squats, walking lunges)

snatch practice
15x65
15x95
1x115
1x145

snatch grip deadlifts
10x145
10x175

A good day greasing the groove with lighter weights after Saturday's mega comp.

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great work as per usual guys

friday

20 minute amrap

2 150 bench press
4 225 dead lift
8 20 kg kb swing

21 full round or 294 reps

saturday

10 rounds 40 m. out and back prowler
10 air squats

12:08

sunday

load in van and then hand split about 1/4 cord of b.c.'s best fir tree's

monday

2 hour mountain bike ride w/good buddy i hardly saw over the summer....we are going to make riding at least one day a week in the fall a priority...even if it means having to get our bikes set up with lights so that we can night ride

all in all a great last long weekend of the summer. on more day at the gym and then off for a 6 day fishing/camping trip to the octopus islands [url]http://www.env.gov.bc.ca/bcparks/explore/parkpgs/octopus/[/url] (wfs) with a good buddy in a 14' zodic, all our gear and no electronic communication devices at all :pepper:

our goal for the trip....1 fish as neither of us have gone fishing in over 20 years......

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Tuesday September 2, 2014

While remaining in constant motion:

25 bench press at 45#
25 back squats at 95#
25 lat pull downs at 45#
25 situps
10 back extensions
25 bench press at 95#
15 back squats at 185#
15 lat pull downs at 75#
25 situps
10 back extensions
10 bench press at 145#
10 back squats at 245#
10 lat pull downs at 115#
10 situps
10 back extensions

a nice little circuit in between snatch day (Monday) and C&J day (Wednesday)

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[QUOTE=JT Kalnay;1241083]@Bill, a "contentious relationship" with Elizabeth? Well said. Might have to steal that for an upcoming book![/QUOTE] JT - It's complicated!! Feel free to use it! ;)

[QUOTE=Pat Quigley;1241101]Bill, kind of surprised you are not at least level 1 certified. Great experience if you have not taken it.[/QUOTE] Pat - I haven't had the time nor the wherewithal to make it happen. Two days on a weekend is tough to squeeze in. :shrug:

Hope everyone had a great labor day! (Or labour day, Cliff) I spent Friday buying a house at the local Sheriff's auction, got stuck for ~20 min in one of the county building's elevator with my wife before being rescued, and spent the rest of the weekend starting the clean out of the property.

[B]WU:[/B]
500m row
100+ SUs
10 leg swings (Each leg, both directions)
30 sec Fingertip plank progressions
10 Push ups
10 AbMat situps
10 45# Presses
10 45# OHS

[B]WOD:[/B]

‘Daniel’

For time

50 pull up

400m run

21 thruster (95)

800m run

21 thruster

400m run

50 pull up

Rx

35:34

[I]I clipped 1:14 off of my last attempt on 11 April 2014! The pull ups were still tough, but I was able to do them in subsets of 5, 4 or 3 reps. I ran at YOMP (Your Own MIlitary Pace) and I did the thrusters in subsets of 3, which helped...[/I]

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bill.....always an adventure at the sheriff's office eh? :D

last nite

1 rm bench press 1 board 1 set 5/8" chain 145lbs

4 x 20 ext. rotation single red band

3 x 10 dbell bench press 30,35,40

21-15-9

135 lb bench press
90 lb wide mag grip row

3 x 50 red band pull apts

whooooo hoooo off shortly for 6 days of fishing, camping and just hanging out in the wilderness of the west coast of canada.

keep up the good work guys and catch you in a week......

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Wednesday September 3, 2014

Warmup
Lots of squats, walking lunges, and ankle work.

C&J
10x65
10x95
5x115

Just trying to move perfectly today. My back was a little tender so I didn't want to go heavy so I focused on feeling every part of the movement.

Rest day on tap for tomorrow.