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6/8 Bicycle ride (road). 21 miles; 1100' climbing.

6/10 5+ week
WU:
1 mi dog walk
50 straddle hops
Press 45 X10/ 60, 75 X5/ 90 X3
Lift:
Press 100, 115 X5/ 130 X6
Assist:
Pull-ups 12, 10
Press 75 X2X10
WOD:
Manitou Incline with family. 1:18:21 2000' elevation over 1 mile distance. A lot slower than my last trip up in 2010. Definitely seeing the difference in work capacity due to a drop in crossfit-style workouts.
[url]http://en.wikipedia.org/wiki/Manitou_Incline[/url] (wfs)

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Great work Guys! Happy Belated Birthday Claw! Alden, That's and awesome trail!! JT, Nothing like functional fitness!! :D

[B]At base Globo:
WU:[/B]
.5555556 mi run
.2222222 mi walk
100 SUs
DU practice
10 Push Ups
10 Squats
10 24" Box Jumps
10 Push Ups
10 Squats
2 min on the Jacobs Ladder

[B]WOD:[/B]
1RM Dead Lift
135#(5)
225#(5)
315#(1)
335#(1)
355#(1) PR!!:pepper:
365#(f)
365#(f)

3 Rounds:
10 Power Clean (135, 95)
15 Box Jump (24,20) [I](Did 10 reps of 24" :mad:)[/I]

8:55

[I]So happy I finally broke 350#!! 355 felt easy too! Power cleans after the DLs were easy, did the first round in 2 subsets of 5. The other rounds I did in subsets of 2. They went fast. I kind of wished I paid more attention before I hit the Globo! It was a good WOD![/I]

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great work as usual guys. like i should expect anything less.

great play weekend with my buddy. very glad to have to be going to work today. :D

only change from the itinerary was instead of a bike ride around stanley park we ended up buying a 1966 gmc rescue truck for the bike race i organize. quite the head turner :rofl:

my buddy had so much fun mountain biking on saturday (something he has never done before) he has decided to extend his trip, telecomute for 3 days and ride in the bike race [url]www.testofmetal.com[/url] (wfs) a 67 km attempt.

tonite

4 rounds

20 1/2 ghd sit ups 20 lb dbell
10 walking lunge 24kg kb
10 45lb tbar rows

200 16 kg kb side streches

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6/11 WOD
A. 1 Power Snatch into Max Unbroken OHS (max 15), 3 sets, rest as needed with 15:00 time cap.
75-95-95 (15 reps each set)
Worked on hitting proper depth, did a pretty good job.

+
B. 2 rounds of:
3:00 AMRAP
15 KBS
20 MB V-Twists (R/L = 2)
REST 2:00
3:00 AMRAP
15 Wall Ball Shots
20 HR Pushups
REST 2:00

294.
Performance really dropped off after first 3 mins of kb swings/V-twists. Pretty tired from a tough WOD yesterday and a full weekend of crappy (yet delicious) food. Some days you're the windshield, some days you're the bug. This was a bug day.

Claw

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nice work. 50+yo guys can kick butt, 50+yo ladies, not quite so much, seems like! :rofl: Has john b left the boards??

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Manitou Incline? Dude....

Tuesday June 11, 2013

3.1 mile walk.
[url]http://www.mapmyrun.com/workout/300404399?utm_campaign=share&utm_source=facebook&utm_content=225180341[/url]

3 minutes, max effort burpees (30)
3 minutes rest
3 minutes max effort press, 45# (60)
3 minutes rest
3 minutes max effort kettlebell swings, 25# (63)

Pretty happy with this, especially after death by thruster (sorta) on sunday.

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[QUOTE=Deb Weber;1171065]nice work. 50+yo guys can kick butt, 50+yo ladies, not quite so much, seems like! :rofl: [B]Has john b left the boards??[/B][/QUOTE]

Hey Deb!

I still hear from him on FB pretty often.

[B]NICE PR, WILD BILL!![/B]

06.11.13
Wendler 5/3/1
Month 4, Week 3
Dead Lift Day


WARMUP
Air squats
Pushups


DL
5x245
3x275
4x310


ACCESSORY
Bent rows
Curls
Split Squats

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6/11 Wendler 5+ week
WU:
1 mi dog walk
Row 1000m
Deadlift 45 X10/ 135, 165 X5/ 200 X3
Back and hip mobility
Lift:
Deadlift 215, 250 X5/ 285 X7
WOD/ Assist: 3 RFT
Deadlift 115# X10
Toes 2 Bar X10
35# KB swings X15
6:41
The T2B kicked my butt. Everything else was consistent sets; by the end, the T2B were sets of 1.

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Deb, What John J said! He was a serious firebreather during the open!

Thanks John, 4X310 is nothing to sneeze at either!!

Nice work guys!!

[B]At the Base Globo:
WU:[/B]
Accelerator Runway run [I]11:24, down from 12:04![/I]
.2222222.mi walk
100 SUs
2 rounds:
15 Air Squats
10 Push Ups
2 Min on Jacobs Ladder

DU Practice

[B]WOD:[/B]
4RFT:
15 Wall Balls (20/14)
15 Box Jumps (24/20)
15 KBS (1.5/1)

Scaled to 20# DB Thrusters [I]("Don't throw balls against the walls")[/I]

14:12

[I]Box Jumps were the slow point of this WOD. Got the 1st round done in a little over 3 min, and was halfway through in a little over 7 mins, so at least I was consistent. Box Jumps are something I have to work on...[/I]

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Hey guys I missed some posting. Haven't been working out much. Sprained ankle. Went to Tribal one day last week and once this week. I used the stuff from the Mobility course and it didn't do the trick . So I'm back with the chiropractors in my office. Hope to return to regular work outs soon.