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Nice work Bill, that looks like a lot of rowing...... easy on the shoulder, I've been fighting both of my shoulders for about 1.5 years now... maybe I should see a Dr......

June 29, 2016 Wednesday

WU:
Stretch run 2 laps, then 2 rounds:
10 PVC passthru's
10 of those crazy situp where your hanging to the ground.
10 PVC OVH squats.

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70% only 35lb bar
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70% 65lb. these were tuff
C. At the 20:00
Death by TTB only got to 7, but hey, I have not done TTB for the past 3+ months, so this was good!!

Conditioning
Row 1k Kind of slow. 4:40 last time I was like 3:48

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Great stuff guys! Good thing is my shoulder is feeling better. I plan to take it easy for the next week or so and see where I am! I found a log I kept for my first six months doing CrossFit. Interesting stuff! I went to a spreadsheet to be able to search for PRs and such!

[B]WU:[/B]
1 mi run (at least I can do that!!)
10 x 10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
5 Downward dog pushups
10 banded Pullups
10 Burpees (Yay! Burpees!! REALLY GLAD I could do them!!)

[B]WOD:[/B]
2RFT:
5 DL @ 315#
15 pushups (more like Archer pushups)

4:54

[I]It was supposed to be 6 rounds, but my shoulder started talking![/I]

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

22 Burpees (Yay Burpees!!)

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take it easy on the shoulders bill.....i have had surgery on both and it is a major inconvience.....:mad:

yesterday... canada day....rode the cruiser bikes to the parade, dog walk, dinner with the folks.....

today

speed box squats 10 x 1 otm....220 lbs 16" box green bands

5" block dead lifts 6-6-6-6 225-245-265-275

reverse hyper 10-10 20lbs

100 large green band good mornings

1 1/2 hour bike ride w/ dogs

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today

speed bench

camber bar bench 3-3-rm (9) 145-165-195

illegeal grip bench 20-20 135-155

3 board bench 20-20 145-165

lat row 4 x 10

e z bar decline row 10-10-10-10 70-90-100-110

red band push down 100

x body dbell curls 10/s worked up to 35 lb dbell

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Great stuff, Guys.

Yes, Bill. Take it easy on those shoulders. Surgery and the required rehab are definitely an inconvenience...

Have been laying low for a while. Had another cardiac incident in May and got to visit with all the nice folks in the emergency room _again_. :ranting2: Cardiologist has cleared me to "go on and live your life" so I am back at it; working my way back into fitness. Have been doing a fair amount of mountain biking and some lifting.

7/2/16

Row 1000m
Deadlifts 65, 75, 85, 95 X15
Pull-ups (deadhang) 8, 8, 8, 8
OH press 45, 55, 65, 70 X10
Pushups X3X10
DB rows 45# X5X12

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7/4

Happy Independence Day to all of you in the U.S.

Mountain bike ride up Gold Camp Road. 18 miles (9 miles up and back; 1750' of climbing; max elevation 9012')

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Welcome back Alden!!

July 2, Friday

WU:
Run 400M

Strength
Back Squat 5@135, 3@165, 3@180
3 @ 70 %
3 @ 80 %
max reps @ 90%

Box Squat
10 x 2 @ 65% 2x@135, 3x@165, 3x@195

Conditioning
"American Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle up / C2B for me

got 9+5 Good workout

July 4th, 2016 Happy 4th of July!!

Dynoglide Bike 3Min then
10 DB lunges
10 DB Press
10 DB Thursters

WOD:
3 man Partner 45Min time cap
1776 Hero WOD. Have to get 1776 movements in no more then 200 on each movement.

KB Swings 53/35
Pull-Ups
Box Jumps
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-ups
Calories Rowed
Double Under /SU
Wall Balls 20/14
Sand Bag Ground 2 Overhead
Row 150 Calories

We only got to 1119. Lots of folks doing this WOD this morning.

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July 5, 2016 Tuesday

WU: Run 400M then 2Rounds
10 PVC Passthrus
10 PVC OVH Squats

Strength
Deadlift 8@135, 5@235, 3@265, 300-Fail
Bench Press 5@105, 3@125, 3@140
5@ 75%
3 @ 85%
Max Reps @ 95%

Conditioning
4 RFT:
12 Deads, 205/145 1652x, 1152x
12 Burpees
12 KBS, 70/53
12 WB, 20/14

16:32... Ok this one kick my tail and everyones else too!!!

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welcome back alden.....enjoy those mountain bike rides eh?

tonite at the gym

speed bench

bow bench 1 rm 245 pr :pepper::pepper:

5 @ 170 rm(8) @ 185

floor dbell bench 20-20 35-40lb

dbell roll back 4 x 10 20lb

seated row med grip 10-10-10-10-10-10 90-95-100-105-110-115

100 red band pull aparts

keep up the great work as usual guys!!!

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Alden!! Welcome back!!! Heart stuff is scary!! :yikes:
You guys are going beastmode!! Cliff, Nice PR!!!
[B]3 July:[/B]
1 mi Dogwalk
10 Burpees (Yay! Burpees!!)
DL:
5 @ 230#
5 @ 265#
7 @ 300#

[B]5 July:
WU:[/B]
1 mi Run
10 x 10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
10 Pull up Progressions
10 Burpees (Yay! Burpees!!)
[B]WOD:[/B]
25 Back Squat (#85)
20 Jumping Pullup
15 Shoulder to overhead (#85)
25 Front Squat (#65)
20 Jumping Pullup
15 Shoulder to overhead (#65)
25 Overhead Squat (#45)
20 Jumping Pullup
15 Shoulder to overhead (#45)

12:34

[B]6 July:
WU:[/B]
500m row
10 x 10 SUs & 1 DU attempt
10 Leg Swings on each leg in both directions
10 Frog Holds
10 Banded Pull up
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

37:15

[B]Evening:[/B]
1 Mi Dogwalk
Back Squats:
3 @ 210#
3 @ 245#
13 @ 275#
5 x 10 @ 150#