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JT - Sorry to hear that about your friend! (Had I known you were in town, we could've done a WOD!)

[B]13 Feb:
(At the base Globo!)
WU:[/B]
.3333333 mi run
100+ SUs
1.5 min Jacobs Ladder
10 leg swings, each leg, both directions
10 Air Squats
10 Push Ups

Helping KBS instruction for the Directorate Military PT

[B]WOD:[/B]
30 KBS, 1.5 Pood
16 Burpees (Yay! Burpees!!)
25 KBS, 1.5 Pood
14 Burpees (Yay! Burpees!!)
20 KBS, 1.5 Pood
12 Burpees (Yay! Burpees!!)
15 KBS, 1.5 Pood
10 Burpees (Yay! Burpees!!)
10 KBS, 1.5 Pood
8 Burpees (Yay! Burpees!!)

~10:00

[I]It was great doing the WOD with the young guys. (Including my division chief!)[/I]

[B]17 Feb:
At Base Globo:
WU:[/B]
.3333333 mi run
100+ SUs
1.5 min Jacobs Ladder
10 leg swings, each leg, both directions
10 Air Squats
10 Burpees (Yay! Burpees!!)
10 Hollow Rocks
10 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
3 rounds, each for time, of:
20 chest-to-bar pull-ups
30 DB thrusters, 20-lb. DBs
40 push-ups

Rest precisely 3 minutes between each round.

25:10

[I]The 1st round took about 7:30. The push ups were the slowest part. The 2nd round went faster, about 7:00. I got the 3rd round done in about 6:30. Each time, I was able to do more pull ups in a row. Though, they were "As High As I Could Get 'em" pull ups![/I]

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[B]Still at Base Globo:
WU:[/B]
400 m run
100+ SUs
2 min on Jacobs Ladder
10 Leg Swings, each leg, both directions
10 Air Squats
20 sec fingertip plank
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Sit Ups
10 Hollow Rocks

[B]WOD:[/B]
Tabata 8 rounds of 20 sec exercise 10 sec rest
Row (cals)
Box Jumps (24, 20″)
DB Push Press (45, 30#)
Deadlift (225, 155#)

Rx other than the run from the WFFC rowers to the Box
47 total cals,
4,4,4,4,3,4,4,4 reps for the Box jumps
6,6,6,6,6,6,6,6 reps for the Push Presses
3,3,3,1,1,1,1,1 reps for the DL

[I]The rowing went well, as did the box jumps. (I did thee step downs.) The DB Push Press were the best. The DLs went south fast![/I]

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2/19 Rest day from skiing

WU: Row 2 km; air squats
Workout: Deadlifts 80, 95, 115 x5/ 125, 145, 155 x8
KB press 25, 35, 45 x10 (left) 10, 20, 20 x 10 (right)
Overhead press 45 x10x3
Pull-downs 40, 50, 60, 70 x10

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@Bill, I'll let you know next time in the area.

Thursday February 19, 2015
Swam about a mile in the ocean.


Friday February 20, 2015
Walked about 1.3 miles on the beach.


My back and legs are feeling a little better, but it still hurts to sit down and stand up, and walking too far still makes my back hurt and one leg fall asleep.

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JT - sounds like a plan! Hopefully our box will be fixed up by then!! :D

[B]Still at the base Globo:
WU:[/B]
.333333 mi run
2 min on the Jacobs Ladder
100+ SUs
10 Leg swings, each leg, both directions
10 air squats
20 sec fingertip plank
10 push ups
10 Pull ups
10 Hollow rocks
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
5-5-5-5-5 Split Jerks
95#-95#-115#-135#-155#

[I]I didn't have much time today so I only did the strength part of the WOD. But I felt better as the weights got heavier...[/I]

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Saturday February 21, 2015

4+ mile walk, trudge, wade, sprint, swim in the everglades looking for baby alligators. Posted lots of pictures on FB.

Stopped by Caution CrossFit and did 20 snatches, including one at 71kg. Haven't touched a bar in a week!

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Sunday February 22, 2015

3+ miles in the Everglades.

Re: Over 50 Crossfitters Sign In
 

JT....sounds like you are making the most of flordia...i have many fond memories of that area from being a kid visiting my grandparents.

weird week last week....started with major cold and sinus infection and just a run down week....got to the gym friday but my heart was not in it...took saturday off.....

tonite was much better.....

2 x 15 90 lb reverse hypers

holding 2 12 lb dbell 2 RM box jump 33 1/2"

1 RM rack pull deadlift w/2 5/8's chains.....483 lbs :pepper:

ultra wide sumo dead lifts 8-8-8 225-275-285

dbell hip extensions 3 x 20 30lb dbell

hip bridge 3 x 10 45lb bar

1/2 ghd sit up w/30 lb dbell

standing abs green band high bar 100

keep up the great work guys.

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Monday February 23, 2015

Walked two miles on the beach.


Tuesday February 24, 2015

Walked for an hour and thirty minutes on the beach, got a little sunburnt and a little dehydrated

Did some C&J like movements in the nicest hotel gym I've ever seen....

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Good stuff Guys!!
[B]Still at the base globo:
WU:[/B]
.333333 mi run
100+ SUs
2:30 on Jacobs ladder
10 leg swings, each leg, both directions
10 Air squats
30 sec fingertip plank
5 push ups
10 Pull ups
8 Dead bugs
10 hollow rocks

[B]WOD:[/B]
For time:
30 medicine-ball cleans, 20-lb. ball
60 tricep dips on a bench
30 medicine-ball cleans, 20-lb. ball
30 bent over rows 75 lbs
30 medicine-ball cleans, 20-lb. ball
30 hand release push-ups
30 medicine-ball cleans, 20-lb. ball

Had to use an 18# ball
28:06

[I]This was a knee killer. I tried to focus on form. My knees felt this one![/I]