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19.4 55+ rxd. tiebreak 8:16 and a few seconds left to desperately try for C2B.. no luck..next year.

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Nice Work everyone!! Keep it up.

3.18.2019 Monday
WU: Run 400M then 3 Rounds
5 PU
10 Push-ups
15 air-squats
60 SU between round

Spend 5-10 minutes working on rope climb technique

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
95-155-lb

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats) / 24 Air Squats

Run across the gym for the hspu to pull ups, its extra conditioning.
Do quality negative hspu or db press. as the scale.
use a band or quality negative pull ups
Do double air squats. Don't do "bad" pistols, protect your knees.
Rounds and Reps

Got 5 rds- Did DB Press and pistol work with a band

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3.19.2019 Tuesday

WOD:
"The Prince"
5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters (95/65)
21 Double-Unders
15/12 Calorie Row or Bik

63SU, 75lb Thruster. 19:19

WOD2:
Bike Recovery + Skill Refinement
3 Rounds, Not for Score:
5:00 Recovery Bike
*After each 5:00 interval, complete:
7-10 Pausing Overhead Squats (95/65)
:20s GHD Supine Hold or hollow hold
:20s Hip Extension Hold or superman hold
Not Scored

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Agile 8

7 goblet squats/7 Bulgarian Goat Bag Swings 35, 40, 45#
10 thoracic bridges
3 rounds

A.
5 sets of:
Goblet Squat x 5 reps 50#
30 seconds rest
DB Bench Press x 5 reps 50#
30 seconds rest
DB Row x 5 reps 50#
30 seconds rest

B.
Treadmill 6.6 mph, 5% incline
60 second run
60 second rest
5 rounds

Hotel workout.

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Great stuff guys!!

Patrick and Helen, nice job on 19.4!!

[B]17 Mar:[/B]
62 Burpees (Yay! Burpees!!)
1.14 mi Dog Walk
[I]Finished another orbit of the Sun. Birthday Burpees are becoming a real WOD! (YAY! BURPEES!)[/I]

[B]18 Mar:
WU:[/B]
400 m run
10 Single Leg jumps on each leg
10 Penguin Jumps
50+ SUs
DU Attempts (Got 10!!)
10 Leg swings on each leg in both directions
10 TRX Face Pulls
10 Air Squats
10 Frog Holds
10 Push Ups
Burgner Warm Up

[B]WOD:[/B]
Open 19.4 (60+ Scaled):
For Total Time:
3 Rounds:
10 Power Snatches (45/35)
12 Bar Facing Burpees

- Rest 3 Min -

3 Rounds:
10 Jumping Chest to Bar PU
12 Bar Facing Burpees
12 Minute Time Cap, Including the 3 minute rest

67 Reps Time Capped
[I]Completed the 1st part in 8:59. The 1st two rounds were done over 3 min, so I had to push it on the 3rd Round![/I]

[B]Evening:[/B]
1.14 mi Dog walk

[B]20 Mar:[/B]
1.14 mi dog walk

33 Burpees (Yay! Burpees!!)

1.38 mi Dog Walk

Power Clean : 5-3-3-1-1-1 :
95 lbs (5), 115 lbs (3), 135 lbs (3), 140 lbs (1), 145 lbs (1), and 150 lbs (1)

[I]Felt my shoulder on the 95# but it went away as I kept working![/I]

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Yesterday
Bouldered at Rock Mill

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3 Ladder
Sumo Deadlift
Ring Dips
Ab Wheel Roll Outs

Echo Bike
For Time:
10 calories 0:36
20 calories 2:48
30 calories 5:54
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds

Good work everyone!

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3.22.2019 Friday
OPEN / 19.5 55+
33-27-21-15-9 reps for time of:
Thrusters
Chin-to-bar pull-ups

M 65 lb.
F 45 lb.

Time cap: 20 minutes

Tuff one I got 144

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Kettlebell Arm Bars x 3 reps 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
2 TGUs (1 each side) 35, 44, 53, 62, 70#
5 rounds

B.
E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 Push Ups
10 rounds

C.
10 Minute EMOM
15 Double Unders

Nice job on 19.5 Patrick. It looks brutal.

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Yesterday 3/24/19
Bouldered at Rock Mill with Jeff, Kent, Ryan, and Matt.

Today 3/25/19
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Sumo Deadlift x 5 reps 185#
30 seconds rest
Strict Ring Muscle Ups x 2 reps
30 seconds rest
Ab Wheel Rollouts x 7 reps
30 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

VooDoo Floss on elbows.

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well the 2019 Open is done.
19.5... thrusters @ 20kg were fine.. the chin over bar pullups caused me a sleepless night..final dozed off after coming to an agreement with myself that any reps would be great. especially as I have not actually had much bar wok on my agenda due to dupuytrens affecting my right hand and the nodules were like having a chain of cement peas along the palm of my hand... BUT started taking magnesium and they have softened.

19.5 was 56 reps ..those pullups were possible the slowest ever recorded..but got 23 of them so I am happy and feeling very positive for the next 12 months.

as always impressed with all the achievements: both in the open but most of all the training logs.
so I have a firm purpose of amendment :smiley_ev..and will post my WODS :)

cheer all
H