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great work as usual guys

tonight..

angle bench 1 rm 185 lbs

4 boards of death x 4 135-145-155-165

100 tate press 20lbs

bent row w mag grip 8-8-8-8 70-90-100-110

2 x 100 flat bench blue band pull aparts

off to sarvona b.c. a small town of 2,500 and then making a left turn off the highway and heading in 45 k.m. into the high desert of b.c. radio phones do not even work at this forest service site.

last week i took the road atlas out and took a 3 - 4 hour loop of squamish and then looked at each town's 14 day forcast. this place had the best forcast of sun and mid teen's for the next four days.

today we saw the sun for a couple of hours but the next 7 days here are for rain. i need to see the sun just for my mental health. keep up the great work guys and i will be back at it monday.

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11/9

@Cliff - Sorry to hear about all the rain there. We are having unseasonably warm and clear weather here. Most of the local ski resorts have had to delay opening due to lack of snow and high temps.

Row 5k. 24:48

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Cliff, hear you on needing to see the sun!

Nice row Alden!

1mi dogwalk

10 Burpees (Yay! Burpees!!)

Deadlift:
3 @ 255#
3 @ 295#
5 @ 325#

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11/10 Dirt bike ride. 2.5 hours in the North Rampart Range area. Great trails there; like an amusement park ride with the constant elevation changes and twists and turns.

11/11
Row 1000m
T-spine mobilization
I, Y, T, W X3X10
Waiter carry 25# X60 yds
Lateral crawls 15 yds / each side
DB OH press 10, 20, 25, 25 X10
Lat pulls 75, 95, 115 X12
Supine rows X3X12
Pushups X3X10
Deadlifts 75, 115, 135 X10
Weighted lunges 20, 30, 40# X20 yds

11/12
Row 5k 25:37
Farmers carry 140# X 40, 40, 60 yards/ 170# X20 yards

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Wow Alden!! Totally Kick@$$!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
3 @ 95#
3 @ 110#
4 @ 125#

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Just some work around my mom's place this weekend. Splint 1+ cords of Fire of Firewood. I let my brother run the 28in Chain saw. Loaded and UnLoad two Full A__ truck loads of firewood. Sore last night, but feeling OK Sunday.:D

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Patrick, Ya gotta LOVE functional fitness!! Awesome job! I've split many a cord. A great WOD!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

10 1.5 Pood KBS

Back Squats:
5 @ 235#
3 @ 265#
17 @ 300#
5x10 @ 155#

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wow you guys sure had a active weekend.... like i was expecting anything less.......the place we went was more than we were expecting 45 km from pavement and creature comforts, took the dogs for long walks, saw an amazing water fall, got up close to hoo doo's sat around some good fires, enjoyed some very good red wine and soaked up almost 3 days of sun .... it was perfect .... it started to rain just as we closed the tail gate on the truck heading home......

tonite....after a long frustrating 10 hours at work and not feeling the love for being at the gym

2 k.m. 45 lb sled drag in a light mist

tomorrow is another day......

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Cliff, Sounds like an awesome weekend! Hang tough there!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
12 DL, 225#
20 Pull ups
12 Clean & Jerks, 135#
20 KTE

12:55

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

10 1.5 Pood KBS

Bench Press:
5 @ 125#
3 @ 140#
17 @ 155#
5x10 @ 80#

Re: Over 50 Crossfitters Sign In
 

Cliff, Sounds like an awesome weekend! Hang tough there!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt
10 Leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
1, 2, 3, 4, 5 Chin ups
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]
12 DL, 225#
20 Pull ups
12 Clean & Jerks, 135#
20 KTE

12:55

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

10 1.5 Pood KBS

Bench Press:
5 @ 125#
3 @ 140#
17 @ 155#
5x10 @ 80#