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thanks JT.....nice work on the death by deadlifts.....death by anything sucks....
alden....keep at that shoulder work.....anything you do is better than not doing anything IMO anyways.... 4 days off for easter.....spent a ton of time driving to see friends and family.... last nite 3 x 20 ext band rot. black band speed bench 8 x 1 otm 145 lbs plus 2 sets 5/8" chain ez bar dbell skull crusher 3 x 10 100 push down black band 3 rounds 10 bench rows/20 shoulder shrugs 65-75-85 lbs 150 red band pull aparts with elbows held high keep up the great work guys!!!! |
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Week of 3/16/15
Open WOD 15.4 3 HSPU's + 3 squat cleans @ 185# + 6 HSPU's. PR on cleans @ 185#! 3/23 WOD A1. 14″ Width Bench Press (30X1), 3-5 reps, 5 sets @:90 rest A2. Max chin-ups, 5 sets @:90 rest 95/6; 115/5; 135/5; 135/5 B. AMRAP 15 12 Box Jumps (24″/20″) 6 SFG Swings (1.5/1) 4 V-Ups 2 Man-makers (25#) 7 rounds + 4. 3/28 WOD Open WOD 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters 14:36. Week of 3/30 in 3-day arbitration Weekend of 4/4 & 4/5 in Las Vegas. 4/7 WOD A. Tabata Sit Ups Held 11 the entire time. B. Double Front Squat Grace (135#/95#) (I.e. squat clean + 2 front squats + 1 shoulder to overhead) 14:21. Considered 115, ended up at 95 since I had not WOD'ed in over a week. Good call, that was tough. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/17046045666/[/url] Claw |
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Great work guys! Happy Easter!
[B]7 Apr: WU:[/B] .333333333 mi run 100+ SUs ~200 ft on Jacobs Ladder 10 leg swings 10 Air squats 10 Push Ups 10 Pull Ups 18 Dead Bugs 10 Hollow Rocks 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 5 in AMRAP: 3 DLs 7 Push Presses 2 rounds +3 DLs [I]I thought I'd get at least 4 rounds! Got the 1st round done in 1:06. The 2nd was done by 3:39, then my watch hit the split. The last DLs I ended up doing 1 at a time. Brutal![/I] [B]Cashout: [/B] 65# DB Bench, 5 reps |
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Tuesday April 7, 2015
Goblet squat, pass throughs, hip stretches Empty bar drills Snatch Practice squat snatches up to 40kg split snatches up to 75kg Rock climbing four routes of varying difficulty. The hardest was probably 5.7, which was very encouraging. |
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funny you should mention climbing JT....was talking with a good friend last nite and we made the commitment that at least once a month from april to September we (a group of friends) will do a sunday breakfast (early enough to miss the hordes that descend here) in the smoke bluffs.....something we have not done near enough of over the last few years
[url]http://www.tourismsquamish.com/attractions/smoke-bluffs-park-and-crumpit-woods[/url] (wfs) last nite at the gym jump on the spot to a RM box 33 1/2" x 2 1 rm 6 pin rack pull 475lbs gh raise 3 x 6 red band to assist nose down reverse hyper 3 x 15 90lbs hip bridge 10-10-10 135-155-175 lunges with red band around neck 100 unbroken...legs were smoked after this weighted plank on elbows 3 x 30 32kg kb |
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It is a crime to live in Squamish and not go to the cliffs and mountains...
Glad to hear you're going to be getting out there! Wednesday April 8, 2015 Walked 1 mile at a brisk pace, no back pain, no legs falling asleep, very nice. Coached basketball for 1.5 hours This involves throwing hundreds of passes and chasing down rebounds. I was drenched at the end and loving it. Today was a conditioning day for the kids, not a skills day, and not one of them complained. I was running them HARD!!! |
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I totally agree with you on that JT....I am blessed to have a group of friends our age that love being outside doing things....it just takes someone to take the lead and organize what ever adventure we are going to go on
last nite at the gym....before I started in on my work out I said to the coach..."that partner wod looks fun if you need a second I'm in" he says "nope we should be o.k." soooo I keep on doing what I am doing..... stepping up to a 20" box w/45 lb barbell on shoulders single leg box step ups 3 x 20 lying on side leg raises w/10lb ankle weights then I said to the coach "you ok with partners" he said "yup....carry on" 50 225 lb back squats for time 8:22 just as I finished the squats my coach goes and says "hey cliff we actually are short a person...you in?" I reply "sure" so I get put with an old buddy who was responsible for getting me into xfit....and the old guys did 1 minute per station w/ 1 minute rest for 3 rounds...alternating reps 24kg goblet squats tire flips and then jump on it seated sled drags w/115 lbs on sled 30'drag push ups/ring rows 5-10-5 yard shuttle sprints 297 reps for team "old guys rock" I am a little sore this morning :D |
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Nice story on the partner WOD!!
Thursday April 9, 2015 Goblet squat, pass throughs, hip extensions C&J Practice 5x45 5x95 5x125 1x135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235 (missed the jerk out in front) This is the heaviest I've gone since the Arnold. It was a "go until you miss" day. By the end, I was pretty tired... In between lifts I was spotting my friend Rhonda, who did 70 muscle ups in preparation for Regionals. |
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You guys are awesome!
[B]8 April: WU:[/B] .33333333 mi run 100+ SUs 200 ft on Jacobs Ladder 10 leg swings 10 Air Squats 15 sec fingertip plank 10 Push Ups 10 Pull Ups 20 Dead Bugs 10 Burpees (Yay! Burpees!) [B]WOD:[/B] Turkish Get Up Work 2 Rounds for time with an appropriate weight for your abilities 5 Get Ups Right Arm 10 Kbs 5 Get Ups Left Arm 30# 7:31 [I]TGUs are harder than they have a right to be!![/I] [B]9 Apr: WU:[/B] .33333333 mi run 200 ft on Jacobs Ladder 10 leg swings 10 Air Squats 15 sec fingertip plank 10 Push Ups 10 Chin Ups 21 Dead Bugs 10 Burpees (Yay! Burpees!) [B]WU:[/B] 10 pullups 20 GHD 25 back extensions 150 single unders 5:51 |
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Friday April 10, 2015
Mobility, stretching, snatch practice went 40 for 44 had a PR squat snatch (which people are calling a sas-quatch) at 105 pounds missed squat snatches at 85, and 105 made split snatches up to 165 Now I'm going to walk a mile up the hill to Jacob's Field for the Indians home opener, have a few hot dogs, then walk the mile back down the hill. |
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great work as usuall guys
last nite seated one arm row 10-10-10 25-35-40 wide football bar bench 5-5-rm 150-165-185 (8) ez bar skull crusher 10-10-10 30-40-50 flat bench red band tri ext 100 front dbell raise 20-20-20 15-20-25 this morning jumping to a 24" box w/20lb vest dbell at sides 35lb dbells speed squat green band 10 x 1 otm 195 lbs speed pulls 225lbs plus red bands 8 x 1 concetric zerker good am 6-6-6 135-185-205 reverse hyper 3 x 12 90lbs gh raise w/red band 2 x 12 100 reverse lunge 3 x rm gh plank holding 20 lb med ball....forgot to record time but it sucked :D |
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Saturday April 11, 2015
Walked 3.2 miles in the brilliant spring sunshine. [url]http://www.mapmyrun.com/view_workout?w=938622011[/url] Then did a strict press workout up to 165#. Finished with 10x95# unbroken. |
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Sunday April 12, 2015
Goblet squat hold, pass throughs, hip extenders TGUs to 35# Front Squats to 185# Six hill repeats at the res, 4 all the way to the top, 2 half way to the top Perfect spring conditions! |
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Still here:
tuesday 31/3: 20 min airbike Wednesday: 1/4 ( cannot believe it is actually April where is this year going?) walk: 25 min power walk warm Up 20m jog clockwise 20m jog anticlockwise 20 m high knees 20m butt kicks 20 m lunge with squat 2 round: 10 inchworm pushups 5 walk walks 10 step ups WOD 4 rounds for time: 10 KB sumo deadlift ( 12kg ) 20 goblet squat 12kg KB 40 single skips Time: 10min 12s tuesday2/4 20 min airbike Wednesday 3/4 walk: 25 min power walk warm Up 20m jog clockwise 20m jog anticlockwise 20 m high knees 20m butt kicks 20 m lunge with squat 2 round: 10 inchworm pushups 5 walk walks 10 step ups WOD 4 rounds for time: 10 KB sumo deadlift ( 12kg ) 20 goblet squat 12kg KB 40 single skips Time: 10min 12s the goblet squat were a struggle to keep good form. Easter break: Thursday: air bike 30 min Friday: 20 min Staurday 30 min Sunday 40 min Mon 30 min Tuesday rest day Wednesday 8/4 warmup: 2 mins single skips/ 2 rounds: 10 band squats ( band around knees) 10 band bridges 10 band pushups WOD: 5 rounds 35 min cut off 10 band pullups 20 pushups 20 hanging knee raises ( no swing) 50 air squats 3 mins between rounds. Completed 4 rounds in 34.22 and for good measure pulled my left lat.. really really painful Thursday 9/4 rest day Friday 10/4 walk plus warm up of Tabata: planks and squats with hold at bottom WOD A. Deadlift: 5 sets of 5 reps @ 35kg across WodB for time: 15 Burpees , 9 Deadlift 12 Burpees, 12 deadlift 9 burpees , 15 deadlift time 7m30s Sat11/4 30 min air bike sun 12/4 60 min airbike :) amazing what i can do while watching the Paris Roubaix road race. Monday 13/4 started out late... short pre warm up walk only Warm up: 2min single skips 3 min wall walks tabata handstand plank WOD: 10 rounds 7 KB SDHP ( 12kg) 7 push press ( 16.5 kg) 10m4s H the great news is that yesterday and today i have had NO PAIN..for the first time in approx 11 months. adding after 90 min drive home still pain free.. |
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4/11 Saturday Partner WOD
Worked with Eric Emanuels’ daughter Mykal Alternate rounds with partner AMRAP 10 200M run 10 Pull Ups 5 Air Squats 6 rounds + 1 Rest 2:00 AMRAP 8 200M run 8 DB Push Press (30#) 4 Wall Balls 5 rounds + 1 Rest 2:00 AMRAP 6 200M run 6 American KBS 3 Burpees 4 rounds + 1 Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16950201229/[/url] 4/12 WOD Sunday Funday AMRAP 20 200M run 8 T2B 20 Walking Lunges (45# plate overhead) 8 Burpees 20 Double Unders Might have been another movement in there but I forgot. Double unders still a challenge. It’s so bizarre that at first I’m fine with them, then my arms start flopping and all hell breaks loose. Did single-double-single-double etc. 4/13 WOD A. AMRAP 14 5 Power Snatches (75#/55#) 10 Sit Ups :30 Ring Plank :20 Rest 8 rounds + 4 reps. B. 1K Row For Time 3:53. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/16948847750/[/url] Claw |
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@Helen, that's excellent news about being pain free!
Monday April 13, 2015 72F and sunny, perfect spring conditions. Walked 1 mile down the hill to CTown CrossFit. Did Oly warmup C&J Practice 5 for 5 at 95 5 for 5 at 135 Then went 10 for 10 increasing by ten pounds every time to 235 Might have been able to go over 235 but was so happy with 235 I stopped. Walked, very slowly, and dragging considerably, back up the hill home. |
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nice work all as usual......would not expect anything less
dragged my butt around all weekend with legs suffering from last week....finally felt good yesterday morning......I guess if it does not kill us it makes us stronger...... last nite red band lat row 3 x 20 speed bench 8 x 1 otm 135 plus 1 set of 5/8" chain red band ext band pulls 3 x 20 dbell bench pause at bottom 2 x rm 30 @ 20 lbs, 25 @ 25lbs one arm dbell row 6 x 20 30lb floor JM press 10-10-10 65,75,85 chain tri extension 3 x 10 2 sets 1/2" chain per sides hammer curls 12-12-12 35-45-50 |
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Tuesday April 14, 2015
Walked 2 miles in the morning, pain free, very nice. Snatch warmup and snatch practice in the afternoon. went 30 for 34, highest make was 70kg Got my USAW Local referee certification yesterday. |
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nice work on the cert......great on you for giving back to the community....:)
last nite (after dealing with a super stressful day at work) 2 RM box jump with 10lb per ankle weight 28 1/2" box s/s bar back squat w/6 lengths of 5/8" chain 402lbs 1 RM s/s bar back squat 5@275 1 @ 315 ( I realized I was wiped and should call it a nite) dbell sit ups 3 x 15 50lb dbell 2 x 75 red band in each hand standing abs |
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4/15 WOD
A. Squat Snatch, 3 TnG reps, 7 sets @:90 rest Topped out at 95 but only 2 of 3 despite several tries. They were all legitimate squat snatches, though. B. 5 Rounds FT :30 Farmer's Hold 8 Burpees 4:56. Used 1.5 pood kettlebells which turned out be heavier than I expected. Lots of people went 2 pood and Matt Lum went 3 pood. C. Tabata Hollow Hold Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/17132886976/[/url] Claw |
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Wednesday April 15th, 2015
Walked 1 mile up to the stadium. Got sunburnt watching the Indians beat the White Sox. Walked 1 mile home. Overall I'll count it as a rest day. |
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last nite
3 x 15 single leg w/16 kgkb in each hand dead lifts red band lateral squat w/band around bottom of post 3 x 15 3 x 20 32 kgkb Russian swings 5 rounds for reps 1 minute cal row 1 minute lateral wall ball 20lb ball 1 minute rest 145ish reps....I lost count a couple of times on the wall balls |
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Thursday April 16, 2015
Sick Day. |
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Friday April 17, 2015
Sick Day (sinus infection triggered by allergies) (headache from sunburn) |
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Saturday April 18, 2015
Another sick day. Getting worse not better. Feel like I'm drowning. For some reason both my shoulders are killing me. |
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Sunday April 19, 2015
Another #($*ing sick day. This sucks. |
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hope you get better JT.....being sick sucks.....
so an exciting last couple of days here......Thursday nite the docks caught on fire and burned over nite [url]http://www.piquenewsmagazine.com/whistler/squamish-terminals-dock-fire-out-by-saturday/Content?oid=2645048[/url] (wfs) then on Friday went to gym and did a heavy chest and back day Saturday hiked up to the top of the sea to sky gondola [url]http://www.seatoskygondola.com/[/url] (wfs) almost 900 M. elevation gain, over about 12 k.m. took about 3 hours......then went home and tackled 4 hours of yard work and life chores then sunday another big yard work life chores day and in the midsts of all that a chunk of the stwamus chief fell off [url]http://www.huffingtonpost.ca/2015/04/20/squamish-rock-slide-stawamus-chief_n_7097792.html[/url] (wfs) they figure is was about 1,000 cubic meters of rock that fell off the side of the darn rock......good thing no one was hiking around at the base where it landed..... back to quiet old work today.... |
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@Cliff, Holy Cow!! I've been rock climbing on that formation before!
Monday April 20, 2015 WARNING, CONTAINS EXPLICIT MATERIAL Woke up feeling 50%, which is a 49% improvement over yesterday. Mid morning the congestion starting breaking up. My lungs and head had felt so full that on a whim I weighed myself after hacking up the first lungful of crap. By two this afternoon I weighed 4 pounds less.... Went to the gym and did 20 snatches with the empty bar and with one little plate on it. Sweated like I'd been sick for a week. Still, it felt so good to get out of the house and move around a little! Hope to actually be able to train a little tomorrow. |
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@JT - Glad you are feeling better.
@Cliff - Sounds like an interesting weekend. The sea to sky hike sounds awesome. 4/16 Row 500m PVC bar OH press PVC, 5, 10, 10 x10 KB press (left arm) 25, 35, 45, 35 x10 Right arm - RC rehab exercises Goblet squats 35, 45 x15 4/17 Life maintenance shoveling snow. We were supposed to go for bike ride but got 18" of snow. Springtime in the Rockies. LOL 4/18 Right shoulder sore as hell from shoveling. Bike trainer 6:00 warmup; Intervals x7 sets (1:00 hard/ 2:00 medium recovery); 7:00 cool down 4/19 WU: Row 1 km Right arm rehab exercises Goblet squats 35, 45, 55, 65, 75 x15 KB presses (left arm) 25, 35, 45, 35 x10 Cable pulls (L) 35, 45, 45, 45 x10 4/20 Row 2.5 km Walking lunges x20 yds x3 |
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glad you are on the rebound JT.........the chunk that fell off was from the third peak.....for 3 labour day hikes a group of us used to go up the north gully which is the gully separating 2nd and 3rd peak.
it was always a weird feeling being in the gully however the last time we hiked it...just over 6 hours.....we got to almost the top and the cavern we had to climb through was 100% changed from the year before.......we almost had to hike back down it was that close to not making it through once we got to the trail on the top all 5 or 6 of us agreed that we were done with hiking the north gully. smart choice I think now alden.....that hike and the view from the top is amazing.....keep up the great work last nite ext band pulls 3 x 20 red band banded lat row 3 x 20 black band speed bench 191 lbs used 1 pair 5/8 chain and 1 pair 1/2 chain 4 boards of death (which was actually 3 boards of death plus you chest) 4x 20 115 lbs seated fat bar row 3 x 10 90lbs bent arm pulls 75 black band front plate raise 3 x 20 25lb plate |
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@Cliff, it's an amazing thing when you witness the geological clock tick.
Tuesday April 21, 2015 Still not feeling 100%. Still expectorating Biblical amounts of nastiness. Went to CTown and did some light C&J-like movements. |
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JT....absoutly.....when my wife and I take our dogs for a walk along a couple of the rivers here we are always amazed at how much they have changed course after many of the huge rainfalls we get here.....we lost our swimming hole after this winters deluge :ranting2:
last nite.....had a horrible day at work and dragged my butt to the gym.....rowed 2,500 m. to try and get the love back.....nope.....walked for 12 minutes with a 120 lb sand bag on my shoulders......went home, watched the canucks lose, went to bed today is another day and it is going to be a great one!!!!!! |
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Wednesday April 22, 2015
Walked 2 miles on the dreadmill. Yacked up a lung. Climbed the 100 stairs from the gym back up to my unit. |
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Guys, I'm back!
[B]13 April WOD:[/B] 1.5 mile run 16:01 [I]This was SLOW![/I] [B]14 April WOD:[/B] Row 1k 50 25 lb DB thrusters 30 pull ups Row 1k 18:40 (Did the "Jackie" in ~13 min. Including getting fro the rowers to the DB area & the pull up rig.) [B]15 April: WOD:[/B] 5 rounds for time: 5 Hang Power Cleans 115 10 bar over burpees (YAY! BURPEES!!) 15 box jumps 24 in Rx’d, 25:16 [I]The 1st round was boogered up getting set up.[/I] [B]22 April: WU:[/B] .3333333 mi run 200 ft on Jacobs Ladder 100+ SUs 10 Leg swings 20 sec fingertip plank 10 Push Ups 10 Pull Ups 23 Dead Bugs 10 Hollow Rocks 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] Back Squat, KB Swing Ladder 10 Back Squat #185 1 KB Swing 2 pood (Russian) 9 Back Squat #185 2 KB Swing 2 pood (Russian) 8 Back Squat #185 3 KB Swing 2 pood (Russian) …… 2 Back Squat #185 9 KB Swing 2 pood (Russian) 1 Back Squat #185 10 KB Swing 2 pood (Russian) 13:46 [I]This was tough. My right knee was feeling this from the Back squats and my hamstrings were talking on the KBS. The Back Squats were the bottleneck on this one! I Had to break up the early rounds. Hanging on to the Kettlebell helped get them done. Good tough WOD![/I] |
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welcome back bill...great work
glad it was only one lung JT and that you are on the mend :D tonite...great day....both at work and the gym 3 x 15 one leg reverse hyper with 10 lb ankle weights 3 x 20 red band leg aduction amrap 20 minutes 10 155 dead lift 10 32 kg kb lunge 10 cal ayrdine 257 reps....sure glad when it was over 10 minute cool down row 2150ish meters |
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Thursday April 23, 2015
Still not feeling 100%, but feeling much better. Still have head congestion and get dizzy occasionally... Drove to CTown CrossFit Warmed up Went 34 for 35 on snatches, including 3 for 3 at 70kg, 1 for 1 at 72kg, and 1 for 2 at 75kg (my PR is 81kg). Collected myself for 15 minutes. Drove home. Round of 200 workouts come out soon. Am nervous for my friends! |
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Thanks Cliff! Glad to be back! Awesome AMRAP!
JT, hope you are feeling better! [B]WU:[/B] .5 mi run 100+ SUs 10 Leg swings on each leg in both directions 10 Air Squats 25 sec fingertip plank 10 Push Ups 10 Pull Ups 25 Dead Bugs 10 Sit Ups 10 Burpees (YAY! BURPEES!!) [B]WOD:[/B] 3 RFT: 21 40lb dumbbell single arm (right) Squat Snatch 21 Single arm KB swing (right) 1 pood (Russian swing, so no need to go above shoulder level) 21 40lb dumbbell single arm (left) Squat Snatch 21 Single arm KB swing (left) 1 pood (Russian swing) 23:30 [I]That's what I get for cherry picking yesterday's WOD! More KBS's! This one was kill a shoulder one at a time. My hammies were sore! I broke up the rounds into subsets of 6 then 5, as long as I could. I got into a groove with the KBS's, but they were tiring! What a WOD!![/I] |
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Friday April 24, 2015
Drove to CrossFit 1513 Warmed up Went 20 for 20 on C&Js including 2 for 2 at 90kg and 1 for 1 at 100kg. Still don't feel 100%, but am much closer to being healthy. Then coached some basketball. Faith (6) and Emma (10) make their Oly comp debut tomorrow. And I make my Oly ref debut tomorrow. |
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Saturday April 25, 2015
Faith (6) and Emma (10) competed in their first Oly meet today. Faith won first prize in her age group with an 11 pound snatch and a 12 pound clean and jerk. Emma won first prize in her age group with a 32 pound snatch and a 35 pound clean and jerk. Both girls made all of their lifts. I spent the rest of the day judging and announcing at the meet. Saw Jarred and Carl from CrossFit Tiffin lift some SERIOUS weight. Headed to the SoP tomorrow. |
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Sunday April 26, 2015 @ the Shed 'o Pain
Mobility Work OHS to 95# FS to 135# BS to 225# TGUS to 35# (35 is way heavier than 20...) Three rounds of: five burpees (burpees! Yay!) five WBS (20# to 10') Then, held an empty bar OHS for as long as possible three times. Once in Nanos, once in bare feet, once in Oly shoes. Today was the first time that I haven't felt sick in two weeks. Still don't feel 100%, but don't feel sick. |
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