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last nite

20 min amrap

5 95lb barbell rows
10 25lb per side incline dbell press
15 squats

17 2/3 rounds

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7/4 WOD
1970's themed Fourth of July Team WOD

WOD looked something like this (I forget the details, but it involved about 70 reps of 10 different movements, done as a team of 2 or 3, one athlete working at a time).
70 burpees
71 pull ups
72 wall balls
long lap run (1/3 mile)
Details get a little blurred here, but we also did kettlebell swings, box jumps, a 200 meter backwards run, 45# push presses, and we ended with a 200 meter Ultimate Medball run.

Team "Disco Balls" with Christina and Conrad. I decided not to choose the wrench and went with a three-person team instead of a two-person team. We flew through this one with one of the fastest times in the box, about 22 minutes, which was accomplished by doing short quick sets and trading off work frequently.

Claw

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7/6 WOD
Running Seminar

800 M time trial: 3:06*
400 M time trial: 1:21**

Otherwise lots of slow running to warm up, cool down. One lap was supposed to be at 80% of my 400 M time, which would have been 1:41. I came in about 1:45; interesting that I underestimated what 80% is. I'll have to equate my actual effort with about a 75% effort. It felt quite manageable.

* Lane 5 = 860 actual meters = 2:54 800 M equivalent.
** Lane 5 = 430 actual meters = 1:15 400 M equivalent.
*** Yes, I will stop doing this conversion now.

Claw

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friday nite

bench press w/24 kg kb and red bands on bamboo bar

wod

10 rounds

5 24 kg kb
40 yard run out and back

5:53

saturday

logger sports fun

spent 30 minutes as a group tossing the axe

then

starting on one side of the burling pond which had 2' of water in it run 20 feet pick up 90 lbs in plates and run back then back over for 135 lbs in plates and run back then back again for 180 lbs and run back.

was over in :53 seconds.

quite a fun workout. followed by yard work and a difficult game of frisbee golf.

sunday

breakfast in the smoke bluffs for a couple of hours of rock climbing. did 6 different climbs before the sun got over the edge and it got a bit warm.

then lunch/nap and a 2 1/2 hour bike ride. my first one in 26 months. my shoulder is not sore at all today :pepper:

then dinner and early to bed.

glad i am back at work and able to take it easy. who would have thougth getting old would still be this much fun:D

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7/8 Workout at The Spa at Bacara

Bulgarian Split Squat
5-5-5-5-5 (each leg)
35-45-50-50-50

Tabata 35# dumbbell squat cleans (aka "What the F*** Was I Thinking!?")
4.
(Yes, i came up with this one all by myself.)
First round 6, which about killed me, so the rest were 4. By the end getting that 4th rep in before 20 seconds was up was a challenge!

Tabata Double Unders
18.
I have been wanting to do this one since I first heard of it. I think Spealler gets something like 44. I managed to hit 18 first round and stuck with that. Sound rounds were very easy, some I barely managed to get all 18 in.

7/9 WOD
Started with hand stand practice. I put a folded mat (so 4 layers) behind me and let myself fall over backwards if necessary. It really seemed to help, although I am a long way from any kind of sustained hold.

Deadlift 3-3-3-3-3
225-255-275-275-275

Really felt yesterday's Bulgarian split squats in my butt, so 275 was my max. Tried 295 once but it went nowhere. Traver suggested grabbing the bar with my hands a little farther apart to make room for my adducting knees, and it was a great tip. Remember this from now on, set up with hands about 2" out from inside gnurling on bar.

5 Rounds For Time:
3 Handstand Push Ups
6 Dumbell burpee squat clean thrusters
9 Box jumps
11:01.

Can't believe we do dumbell burpee squat clean thrusters the day after my WTF Tabata dumbell squat cleans. At least I knew 35# was the weight I wanted. This just sucked!

Claw

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Last week was a de-load week for the Wendler cycle. Did my lifts and assist work and not a lot else. Slept as much as I could and feeling a lot better this week.

7/8
Bike ride - 19 miles w/ moderate climbing. 13.2 mph average speed

7/9
WU: Row 800m; t-spine and shoulder mobility; shoulder press 50, 60, 70#X5
Lift: shoulder press - 75, 90X5; 100 X10 reps
Assist: Pullups (assisted) X4X10
Ring dips 5, 7, 9, 4 (25) reps

WOD: AMRAP 10:00
45# hang power cleansX10
35# KB swingsX10
6 rounds + 6 power cleans

Cash out:
45# KB swings X20
wobble board X 3:00

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Nice work Guys!

Spent the last few days off (except for messing around with Clean & Jerks on the 4th :pepper:)

Hope all had a safe and happy 4th!

[B]WU:[/B]
400m run
Dynamic stretching (~40ft:)

-Walking Lunges
-Sumo squats
-Spidermans
-high knees (2)
-Butt kickers (2)
-knee hugs

[B]WOD:[/B]
800m run
rest
@8 min:
8min AMRAP:
10 115# Behind the Neck Push Presses [I]Scaled to 95#[/I]
20 1.5 Pood KBS
30 DUs [I]Did DU attempts, i.e. 3 single unders then a DU attempt.[/I]
then 4 min rest
then 800m run

5:15/1 round + 10 Behind the Neck Push Presses + 20 KBS + 13 DU attempts/4:37

[I]Sandbagged the 1st run. I was worried about the Behind the Neck Push Presses, but they weren't bad. The slow part was the DU attempts. Need to keep working on them! The 2nd run went easy and I was able to pass a couple of folks, even though the 800m times were slow, but they felt good! :D[/I]

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nice work everyone.

claw i feel your pain with the bulgaian split squat....after the first time i did them i had to ask my coach if he really did not like us all that much.

last nite

10 minute amrap

7 155lb front squat
200 m run

5 round plus 5 squats

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Haven't posted since my wife got me a membership to our local box. What a difference doing WODs with others as opposed to on your own. All goats are improving! Loving the camaraderie and competition!:kicking0:

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As always, reading your workouts and results fills me with admiration and motivation. Good work!

7/10
Warmup: Row 800m; t-spine and shoulder mob; deadlifts 100, 120X5, 145X3
Lift: Deadlifts 160, 180X5, 205x11
Assist: 55# good mornings X4X10
Toes to Bar X4X10
WOD: 10# wallball X 75 reps
4:37
Cashout: Wobble board

Today was the first wall ball workout since injuring shoulder eight months ago. Happy with the way it felt. First 30 shots were continuous and happened in 1:15. Then sets of 3-5 for a bit, then increasing numbers of reps before breaks until completion. Definitely need to work on my pacing.