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thanks guys.....the sun certainly helped short term....my wife is all over me about vitamen d so that will be part of the daily plan

i did not feel to bad thursday once i got moving at work.....friday was a different story...my calves were brutal...sitting on the plane for 5 hours more than likely did not help.....i started to feel better sunday though.....how about that super bowl eh????.....

once we left peurta vallarta it was 6 days of going to bed early sleeping late for us and then a 3 k.m. walk to town for breakfast and then back to spend 6 hours on a deserted beach.....i am feeling rested and ready to start training for our boxes powerlifting comp at the end of april

today went in and rowed 5000 m. messed around with some bench pressing and then 100 large band good mornings.....just to get some blood moving

you guys certainly rocked the work over the last 10 days...way to go...

funny jt's name came up last week...i was thinking of him when i was staring off at the waves....rip

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Cliff, Glad to hear Mexico was good to you! Yeah, the Super Bowl was something else!! Though that's what happens when you only show up in the 3rd quarter to play!! :rofl:

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (got none!!:ranting2:)
10 Leg swings on each leg in both directions
10 Air squats
10 Pushups
1, 2, 3, 4 Pullups
Burpees (Yay! Burpees!)

[B]WOD:[/B]
21-15-9
65# OHS
Ring dips

3:56

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

[I]Got to see the International Space Station over the house tonight! Pretty cool!
[/I]
10 Pullups
10 1.5 Pood KBS
Bench Press:
5 @ 115#
3 @ 130#
15 @ 145#
5x10 @ 75

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bill....that's exactly what i thought...we were sitting on the malacon at an outside bar watching the game and about 5 minutes into the third we were debating about leaving and going for a walk or sticking it out...boy am i glad we stuck it out....

tonight

5 minutes rowing

50 20 lb wall ball

death by 20 lb slam ball.....got up to 20 minutes and called it....

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Great work men, as usually. You people has really nice wod's.
Cliff, your wife is probably on right track with vitamin D.
I'll consume between 50-100ug daily wintertime. I know several people who calls vitamin D as their psychmedicine.. i definitely noted a diffrence i my mood when i started with vitamin D few years back. Q10 is also good supplement.

Sunday 12-feb
Light day:
Foam roll and streching
Db side laterals 10reps/6kg x10
15 sec of plank between sets.

Mon feb-13:
3.8 km dog walk with my <3 wife (ca2.4miles) - 47 min
then at home
Hanging leg raise 5sets of 10 reps.

Today wed 15-feb:
Bent over Db side laterals -> seated on floor db presses (learned the movment)
Bent laterals. seated db press
15/6kg x2. ->. 10/6kg. x2
15/12kg. x3. ->. 5/12kg. x3

Kb swing -> 2 underhand grip pullups (clavicle level2B)
Each other round 5swings with 24 kg (1.5 pood) each other 4/32kg (2pood)
One warm up round with 24kg and then
10 min/rounds EMOM. I like this emom :)

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jan what is Q10?

tonight

future press blue bands 1 rm 275lbs

wide bench press 10-10-10 135-145-155

narrow bench press 10-10-10 95-115-125

dbell row 6-6-6 45-55-65

100 blue band push down

45 minute dog walk in a monsoon 65mm of rain in 12 hours with more to come tonight

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[QUOTE=Cliff Miller;1267142]jan what is Q10?[/QUOTE]

Cliff: I'll copypasted this for you:

COENZYME Q-10 Overview Information

Coenzyme Q-10 (CoQ-10) is a vitamin-like substance found throughout the body, but especially in the heart, liver, kidney, and pancreas. It is eaten in small amounts in meats and seafood. Coenzyme Q-10 can also be made in a laboratory. It is used as medicine.

Many people use coenzyme Q-10 for treating heart and blood vessel conditions such as congestive heart failure (CHF), chest pain (angina), high blood pressure, and heart problems linked to certain cancer drugs. It is also used for diabetes, gum disease (both taken by mouth and applied directly to the gums), breast cancer, Huntington’s disease, Parkinson’s disease, muscular dystrophy, increasing exercise tolerance, chronic fatigue syndrome (CFS), and Lyme disease. Some people think coenzyme Q-10 will treat hair loss related to taking warfarin (Coumadin), a medication used to slow blood clotting.

Some people also think coenzyme Q-10 might help increase energy. This is because coenzyme Q-10 has a role in producing ATP, a molecule in body cells that functions like a rechargeable battery in the transfer of energy. Coenzyme Q-10 been tried for treating inherited or acquired disorders that limit energy production in the cells of the body (mitochondrial disorders), and for improving exercise performance.

Some people have also used coenzyme Q-10 for strengthening the immune systems of people with HIV/AIDS, male infertility, migraine headache, and counteracting muscle pain sometimes caused by a group of cholesterol-lowering medications called “statins.”

Coenzyme Q-10 has even been tried for increasing life span. This idea got started because coenzyme Q-10 levels are highest in the first 20 years of life. By age 80, coenzyme-Q10 levels can be lower than they were at birth. Some people thought that restoring high levels of coenzyme-Q10 late in life might cause people to live longer. The idea works in bacteria, but not in lab rats. More research is needed to see if this works in people.

It’s not only time that uses up the body’s store of coenzyme Q-10. Smoking does, too.

Coenzyme Q-10 was first identified in 1957. The “Q-10” refers to the chemical make-up of the substance. These days coenzyme Q-10 is used by millions of people in Japan for heart disease, especially congestive heart failure. Coenzyme Q-10 is also used extensively in Europe and Russia. Most of the coenzyme Q-10 used in the US and Canada is supplied by Japanese companies. Coenzyme Q-10 is manufactured by fermenting beets and sugar cane with special strains of yeast.



How does it work?

Coenzyme Q-10 is an important vitamin-like substance required for the proper function of many organs and chemical reactions in the body. It helps provide energy to cells. Coenzyme Q-10 also seems to have antioxidant activity. People with certain diseases, such as congestive heart failure, high blood pressure, periodontal disease, Parkinson’s disease, certain muscular diseases, and AIDS, might have lower levels of coenzyme Q-10.

Have you ever heard/tried Pine Pollen?

Copypasted this:

Pine Pollen – The Superfood of the 21st Century

Pine Pollen may be one of the most potent and powerful herbs or foods available today. It is the male spore of the pine tree and has been used for thousands of years.

There are 126 species of the genus Pinus, but only a select few are used for their amazing pine pollen benefits. Ours is collected from the Masson pine (aka Chinese oil pine) from the mountainous regions at an altitude of 500-800 meters.

Pine Pollen Benefits

pine pollenAs you’ll read below, pine pollen is a nutritional powerhouse. With everything in it combined you may find some of these incredible benefits. According to Chinese medicine, pine pollen enters through the five major meridians including the lungs, kidneys, spleen, heart and liver.
•Hormonal Support*
•Strengthens the Immune System*
•Great Brain Food*
•Balances Androgenic and Estrogenic Hormones*
•Supports and Detoxifies the Liver*
•Great for the Skin and Hair*
•Protects the Cardiovascular System*
•May Assist in Reducing Cholesterol*
•Regulates Weight by Supporting the Metabolism*
•Increases Energy and Vitality*
•Aphrodisiac*
•Increases Glutathione (the Body’s Master Antioxidant)*
•Optimizes Breast Health in Women and Prostate Health in Men*
•Improves Endurance*
•Supports a Healthy Sex Life*
•May Reduce Pain*
•Helps with a Hangover*
•Supports Healthy Joints*
•Antioxidant*
•Decreases DNA Mutation*

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Yeah Cliff, it was an exciting super bowl!

Jan, I used to take CoQ 10, but since I've been collecting blood clots, I can't take it because it works against the blood thinners I have to take! It's supposed to be good for you!

1+ mi dogwalk
10 Burpees (Yay! Burpees!!)
10 Pullups
Dead lift:
5 @ 235#
3 @ 265#
9 @ 295#

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hmmmmm Q10 interesting read guys.....

friday.....wife's birthday....

at the gym.... 800 m. rhino walk 45 lb plate for me 35 plate for her ... the route takes us past the beer and wine store so we stop in for a 8 pak of pilsner and a bottle of white wine

seated saftey squat good morings 6-6-6 135-155-165

banded good moring large green band 100

share beer and wine with cross fitters who just completed a 2000 m row

sushi for dinner....wife was happy :D

today

speed bench 3 x 9 red band 105 lbs

decline ez curl skull crusher 10-10-10-10 30-35-40-40 don't think my shoulder really like the marathon row....it still is more cranky than it used to be

deliine one arm row 4 x 10 35 lbs

100 flat bench red band pull apts

100 blue band push downs

.

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Cliff...It's so nice to read about bringing wine and beer to the gym and be social with other trainers...Great.
Those decline ez skull crushers remind me of late 80's or early 90's, sort of a "that period of time excersice". Do you ever do decline close grip bench?
Used to be popular that also...
Nowdays when i do ez-bar skull crushers or french press, whaterver anyone calls it, i'll do those lying on the floor...i like it that way.

Thursday Feb 16:

Forearms with adjustabel spring-gripper.
Extra tricep day:
One arm KB french press lying on the floor
8kg (ca18lbs): 5,10,15,20,20 reps
16kg (1pood):8,8,8 reps
1 negative rep: 24kg (1.5pood) x3
5/16kg, 15/8kg

Sunday Feb 19:

Bike 10 min
Some Kb movements and abs as a warmup

Ciriut of:
1.Db alternate upright row:
10/15kg (33lbs) 10/20kg (44lbs) x 3
2.Leg raise (on a dip/legraise rack, (knees to eye level)
10,10,10,10 reps
3.One arm Db row (free hand supporting to knee)
6/32kg (ca70lbs) 6/40kg (88lbs) x 3

Lying french press with Kb's;
15/12kg, 10/16kg, 5/20kg, 5/20kg->3/16kg->6/12kg

Consept row 5 minutes to finish: 1070m

Winterholiday this week - for the hole family :)
In Finland we have one week winterholiday in schools, Week 8,9 or 10
starting from southern Finland at week 8.
At work, normal is five week salaried holidays/year, four weeks at summer time (between may-september) and one week winterholiday (between october-april) Do you use days or weeks is to make up with the employer.

Snow seems to melt away so more of a early spring weather now.

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Great stuff, Guys. We are taking a couple of days off from skiing to catch up on life maintenance. After 29 days of skiing over six weeks, taking four days off seemed like a good idea.

Regards vitamin D - There is a smartphone app called "dminder" that will estimate your vitamin D status, estimate how much you can make through via sun exposure (based on your skin type, age and location) and also tell you when you can make vitamin D from the sun in your location. The app also tells you how long you can have sun exposure without getting a sunburn. Regarding supplementation, I take about 6000 IUs of D3 daily; it took about 3-4 months at that dosage level to get my lab results up from 18 ng/ml to 50 ng/ml.

2/19/17 Back in the gym
Row 1500 m
DB OH press 10, 20, 30 X10
Pull-ups 5, 7, 7
Turkish sit-ups 20# X20
Bent over KB rows 45# X12X3