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Good workouts folks!

One week layoff, had a flu...the bug hit 4 of us 6 in family at home.

Took very easy today...
SquatHighPull with Kb:
10/8kg, 10/16kg, 10/24kg 10/32kg x 5
Lying french press db:
20/6 kg db's 10/12kg,20/6 kg, 10/12kg 20/6kg.

Shorter than this it can't be :)

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Take it easy Jan, the Flu is going around here in the US too. I keep washing my hands!!

01/27/2015 Friday

WU: Run 400M then
10 PVC Pass-thrus
10 PVC OVH Squats
20 PVC OVH Lunges
20 Push-up
30 Sit-up
30 DU/ 90 SU

Snatch worked to 60lb Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

WOD: Annie
50 DU / 100 SU
50 Sit-Ups
40 DU / 80 SU
30 Sit-Ups
30 DU / 60 SU
50 Sit-Ups
20 DU / 40 SU
20 Sit-Ups
10 DU / 20 SU
10 Sit-Ups

9:22 about 30Sec. better then last time.

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Thanks Patrick, i will. Took easy also today.
Flu's quite much around at before/after christmas time usually here. We had around christmas time also, but then i did not got it...ate a "forkful" of sauerkraut, garlic clove and one apple -mix once or twice a day, should have continiued... :)
Today:
Bike 15min
At a pulley apparatus 4ciriuts of
10reps each:
"standing pullovers"
Rear delt row
Shoulder press

Leg raises (dip/leg raise rack)
4x10reps
Close grip bench press
5reps: 40kg (88lbs),50kg (110), 60kg(132), 70kg(154), 80kg(176), 90kg(198) 3x100lg (220)
French press
4x10reps (50lbs)
Close grip lat pulldown
10reps 40kg,50kg.

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jan.....that mixture sounds horrible....but if you don't get sick then it is worth it.... i guess :D

my wife is the more health conciensis of the two of us and she still got real sick this year...i told her...see you treat your body like a temple and i treat mine like a tent and i did not get sick.....

friday at the gym .... first full day of classes in the fully functional new gym.....the atmosphere was different than the other one....i had a bad day and forced myself to go ... ended up doing a 45 lb rihno walk to the beer store for an 8 pack...it was along the 800 m. route :rofl:

got back rowed for a bit, squated for a bit, did some good mornings and the coach for the xfitters passed out some ciders she had stached while they were doing the end of their work out.....we the xfitters and powerlifters had a great to the end of the week just unwinding.....

today

speed bench red band 110lbs 3n/3m/3w

bow bench 5-5-5-5-5 145-165-185-205-215

seated m. mag row 3x6 90 lbs

2 x 20 15 lb front plate raise

100 red band pull apts

100 incline pushups

1 hour dog walk

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Nice job on those AMRAPs, Patrick! Hope your hip is good! (Hip issues are my family ailment!).

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 50#
5 @ 60#
5 @ 75#
3x10 @ 60#

10 1.5 Pood KBS

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Jan, Wow! That sounds interesting! (Of course I came up with the sauerkraut sandwich when I was in scouts!! :rofl:)

Cliff, Hope you are feeling better.

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got one)
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
3-3-3-3-3 OHS
45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135#(3)

Then...

7 min AMRAP:
3/3, 6/6, 9/9, 12/12, ... Reps

95# Power Snatches
Ring Dips

Made it to 5 Snatches in the 4th round, 41 reps.

[I]This was a hang onto the bar WOD. I was only able to do that on the QST round. Still, it was a good WOD.[/I]

[B]Evening:[/B]
1 mi dogwalk

5 Pull ups

Back Squats:
5 @ 190#
5 @ 220#
22 @ 250#
5x10 @ 145#

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thanks bill .... today was a great day at work....

sometime after labour day i started a downward spiral.....to much work, not enough fun....right after xmas my wife said to me..."you better get your head out of your a## cause you are getting very miserable to be around" so i went the dr. i was diganosed as having mid range depression and was put on 10mg of an anti depressant...it took a bit of time but has made a world of difference for me...i just got my dose upped to 15mg and we will see what happens.....looking back at the last few months i was miserable to be around....to her, my staff and my customers....the only place i was really happy and i had to work to be happy there was the gym.....

tonight....5000 m row....25 minutes....nice and easy pace.....100 large green band good mornings....1 hour dog walk......rest....less than 48 hours to the marathon row....

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Nice work gents!
That cider-thing was nice Cliff...hope the medicines help you and you get better...hmm..did they test your testostereone levels?? "male pms"..
Can have similar symptoms you described when we men get older...

Jan-30:
Lying leg raise -> Renegade row
Lying leg raise
15 reps x 6
Renegade row:
5reps, 5/6kg Db, 5/12kg Db, 5/24kg(1,5pood) Kb x3

AMRAP 10min:
SquatHighPull with KB
5/32kg (2pood)
Alt.Db Upright row
10/12kg (ca27lbs)
2 pullups (underhand grip)
=7 rounds 5SqHP 6Db alt Up.row

Today:
Free Squat -> Bent over row
10reps x 4
Bent over row with Db's
15/6kg 10/12kg 10/24kg Kb 5/32kg Kb

AMRAP 10 min
10 Free Squats
Bent over row with Kb's 5/32kg (2pood)
=12rounds
Floor press with Kb's (count of 1,2 at low position)
5/24kg (1,5pood) x 10 1min rest between sets.

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Cliff, What I said before goes double! You'll be in our thoughts and prayers. Good luck with your marathon training!

Jan, Nice AMRAPs you've done there!

[B]WU:[/B]
10 10 SUs with a DU attempt (got 3)
10 Leg Swings on each leg in both directions
10 Air squats
10 Frog Holds
10 Push ups
1, 2, 3, 4 Pull ups with a 30 second rest between sets

[B]WOD:[/B]
For time:
1 mi run
100 Burpees (Yay! Burpees!!)
1 mi/1600 m row
100 KBS, 1.5 Pood, Russian

~9:55 for the run
~14:55 for the Burpees (Yay! Burpees!!)
~8+ for the row
~6:45ish for the KBSs

39:59

[I]2 to 4:44 clipped off my last attempt on this almost 2 years ago depending on which log I took! :pepper: This still was a slog. But I think I paced myself better this time around. And it felt better.[/I]

[B]Evening:[/B]
Bench Press:
5 @ 100#
5 @ 115#
21 @ 130#
5x10 @ 75#

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thanks guys....jan...this is not the first time i have dealt with depression...it is the first time i am really talking in public about it however......i took the same test each time and pretty much the same result....i have had the same thoughts however

tonight

easy 2000 m. 9:13

100 large green band good am

3 x 15 15 kg kb swing

15 minutes flopping around on the floor on the foam roller, lacross ball and other implanment of pain

24 hours from now we should be about half way through our epic row

will post results tomorrow night....if i am still alive....:rofl:

thanks for the support!!