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1/19
Skied at Vail on Tuesday and Keystone yesterday. Took today off because I woke up with a sore throat and killer headache. Feel a lot better now so will be back on the slopes tomorrow. Interesting conversation about "fuel" for endurance events. There is a fellow named Phil Maffetone who writes a lot about training your body to burn fat for fuel. His premise is that we all have a lot more energy available stored as fat than we do glycogen. A serious triathlete I know told me that about half the folks in his triathlon club in Calgary are proponents of Maffetone's approach and the other half think it is witchcraft. :rofl: [url]https://philmaffetone.com[/url] (WFS) After reading his material and other writings about eating a lower carb diet, I've started eating that way and have noticed I don't bonk anymore on long bicycle rides. (and I dropped about 10 pounds and 3" off my waist) |
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Cliff, I'm a BIG fan of the Tons of Beer & Pizza fuel up as well!! Good to have on that Ark! :rofl: Nice PR's on those Pin lifts! I'll have to try these.
[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 1, 2, 3, 4 Pull-ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 5-5-5-5-5 Back Squats 135#(5)-185#(5)-205#(5)-225(5)-245(5) Then... 10 min AMRAP: 10 Med Ball Clean 10 ft Wall Balls, 20# 10 jump (step) over the box, 24" 10 Pushups 4 Rounds [I]I could really feel my right knee on the step up over the boxes.[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 1.5 Pood KBS Deadlift: 5 @ 225# 3 @ 255# 5 @ 285/275# [I]I put the wrong weights on the last set. Something wasn't right, so I bagged it! :shrug:[/I] |
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atta boy alden....don't let a little sickness get in the way of a good time skiing....i will check that website out....i have had very good luck with the zone/paleoish diet thing....well at least if my belt holes are any indication...:rofl:
bill....those dang box step overs will get you every time... tonight....after a very frustrating day at work.....10,000 m. row...worked on technique, set the pace boat for 2:20 which i dropped after the first 3 or so minutes....and just spent the time messing around with stroke count ect...finished at 43:55......took the wife out for beer and pizza cause she had a similar day.....but she had salad :D |
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Nutrition is interesting...many styles work, maybe the most important is to be consistent and avoid bad fats and sugars...hmm and wheat and milkproducts to some degree..
Top crosfitter Rob Orlando has a interesting nutrition video in youtube, have you seen it? [url]https://youtu.be/wRN3V3dxYwI[/url] Today: Crosstrainer 10min (101kcal) SumoDeadliftHighPull with barbell (first time ever with barbell) 10 reps: barbell,30kg,40kg (88lbs),50kg (110lbs) 6x60kg (132lbs) Stiff leg/romanian deadlift: 5x60kg, 5x100kg (220lbs) 15sets 2/140kg (308lbs) with exatly 1min rest between sets. Lying leg raise 2x15 reps Plank , slowly count to 20 Seated row with rope (as a reardelt exercise) 10 reps: 25kg,35kg,45kg |
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Jan, Total firebreather on those Sumo Deads and the regular DLs!
Cliff, Beer and pizza sounds great after a row like that! Alden, Hope you're feeling better! [B]WU:[/B] 1 mi run (outside!) 10 10 SUs with a DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Pushups 1, 2, 3, 4 chin ups with a 30 second rest between sets 10 Burpees (Yay! Burpees) 10 handstand knee flexes [B]WOD:[/B] 15 min AMRAP: 30 sec L-sit hold 30 sec chin over bar hold 30 sec bottom of squat hold 4 rounds + ~7 sec L-sit hold [B]Evening:[/B] 1 mi dogwalk |
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great lifting jan
nice wod as well bill showed up at the gym a couple minutes behind schedual...one of the other powerlifters was already warming up and i asked him if he was squatting tonight....he says..."na...the wod looks easier than ours you should join me" with out thinking i say "sure" and start warming up just kind of following what others are doing and still not having looked at the white board....coach calls us to the board and that was the first time i had seen it.....tabata "something else" 8 rounds 20 seconds on 10 off ring row 25lb dbell bench sit up squats 264 reps i am sticking with the powerlifting side of things...:rofl: |
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Cliff, look what happens when you try something different!! :rofl: Nice Tabata there.
8 Pull ups Deadlift: 5 @ 225# 3 @ 255# 8 @ 285# 5x8 @ 150# 10 Burpees (YAY! BURPEES!!) [I]This was a redo of Thursday's evening WOD. This time I got the weights right and it felt much better.[/I] |
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yesterday was a bit of a write off....just tired and low energy....had a great afternoon nap though :D
nice redo there bill....amazing what happens when you get the weights right eh? this morning speed bench 3 x 9 red band speed bench 105 lbs 3-n, 3-m, 3-w mega bow bench 3 x 6 145 ring row 3 x 10 w. mag grip 4 x 12 45lb bent row 100 red band pull apts hour of chopping ice from the back deck and side walk, dog walk and then football.....go packers and steelers...... |
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Yeah Cliff, lopsided lifting is tough! :rofl: Nice Bench work!
1 mi dogwalk 10 Pullups 10 1.5 Pood KBS Shoulder Press: 5 @ 90# 3 @ 105# 6 @ 115# 5x10 @ 60# |
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Hey Gents- Great work as usual. Have not been able to post for the past week of so due to "life events". My father-in-law passed last week, he made it to 91 so a good life for him although his body has been failing him the past few years. Mind Strong. My wife is managing, she was at his side with her 7 other brother/sisters and grandkids. So he did not die alone which he feared. Also been very busy working with my brothers and sister moving my mom and her horsed about 150 miles north of me. I've missed a week+ of X-Fit, but have had tons of functional movement!!
1/12/2016 Thursday Strength Bench Press Work up to today's 1rm Conditioning Emom 10 min 3 Hang Clean 3 Shoulder 2 Overhead 3 Overhead Squats Emom 10 Min 3 Box Jumps 30/24 10 Push Ups 10 Sit Ups 1/13/2016 Back Squat (70%/3)3 Big Clean Complex 3-4 Sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. Conditioning EMOMx15: Min 1: 50' Overhead Walking Lunge (95/65#) Min 2: Max Muscle-ups in :40 Min 3: 50 Double-unders This was great work-out!! 1/18/2016- Yoga nite 4th go. I'll be back at it next week. Keep up the great work!!!:pepper: |
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Patrick, :( My most sincerest condolences to you and your family on the loss of your father-in-law. It's good to hear he was with family when he passed. Great WODs there.
[B]WU:[/B] 1 mi run 5 10 SUs with a DU attempt 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Holds 10 Pushups 1, 2, 3, 4 Pullups 10 Burpees (Yay! Burpees!) [B]WOD:[/B] 2 rounds: 2 min with 1 min rest between: Wall balls, 20#: 26, 32 DUs: 4, 6 95# Power Snatch: 9, 10 Box jumps, 24": 17, 7 [I]Clipped my left shin on the 6th BJ in the 2nd set.:ranting2: Started bleeding all over the place and figured it was time to call it a day. :shrug:[/I] [B]Evening:[/B] 1 mi dogwalk 10 1.5 Pood KBS Back Squat: 5 @ 115# 5 @ 140# 5 @ 170# 3x10 @ 140# |
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Thanks Bill. Box jumps can be Dicey. I've seen other clip their Shin on the box, its Nasty!!
1/23/2017 Monday WU: Dyno-Glide bike for 3Min then 20 Lunges 20 Sit-ups 20 Push-ups 20 Dips 20 Airsquats 20 DU / 60 SU Back Squats 3@ 135 Tweeked my left hip, old injury.... it only got worse as I went along. :mad::mad: Sntach Squat - Singles 35, 45, 55, 65, 70, 75lb. WOD 21-15-9 Wall Balls C2B Pull-ups Thruster Box JUmps KB Swings Had to quit after finishing 2nd round. Hip killing me |
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Yeah Patrick, it was pretty nasty! And being on blood thinners don't help! ;) Nice WOD!
1 mi dogwalk 10 Pullups 10 1.5 Pood KBS Bench Press: 5 @ 60# 5 @ 75# 5 @ 90# 3x10 @ 75# 10 Burpees (Yay! Burpees!!) |
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01/24/2017 Left hip hurting and all:ranting2:......
WU: 3min on Dyno-Bike then 3 Rounds 5 Pull-ups / strict 10 Push-ups Hand-release 15 Air-Squats 10Min EMOM odd: HSPU / DB Press even: 50 DU / 100 SU WOD: 3Min 21 DL 21 Burpee over Bar / Sit-up here Row Cal. reamaining time Rest 3Min. 3Min 18 DL 18 Burpee over Bar / Sit-up here Row Cal. reamaining time Rest 3Min. 3Min 15 DL 15 Burpee over Bar / Sit-up here Row Cal. reamaining time Rest 3Min. 3Min 12 DL 12 Burpee over Bar / Sit-up here Row Cal. reamaining time Rest 3Min. Done this one a couple of times now over the months. Its a good one. Had to go lite on DL and did Situps as my hip was screeming. |
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Patrick, Nice WOD! I'm always wary of any WOD with rest in it - the longer the rest, the worse it tends to be! :D
[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 Push ups 1, 2, 3, 4 Pull ups [B]WOD:[/B] 5-4-3-2-1-1-1 Bench Press 95#(5)-115#(4)-135#(3)-155#(2)-185#(1)-205#(1)-225#(1) [I]I felt really good about this since I haven't Benched this much since the Summer![/I] Then... 7 min AMRAP: 10 Burpee Box Jumps, 20" :yikes: 10 C2B Pull ups 2 rounds [I]This was not the WOD to do after clipping my shin. I practiced on 24", but couldn't do them while timed. :shrug: Something I'm going to have to work on![/I] [B]Evening:[/B] 1 mi dogwalk Yay! Burpees!! |
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patrick...sorry to hear of you loss....91 is a good old age though....i can only hope to make it there and still have quality of life....
monday.....forced rest day....was susposed to be moving day at the gym.....wife and i went there to help and they did not get one inspection so we had a day off.... tuesday.... 10,000 m. row 45:59.7 moving day at the gym....amazing how much stuff can get moved in a short period of time by 50 or so motivated people.... today.....guess they should have gone a bit slower with the move...went to the gym and myself and another powerlifter felt it was like easter when we found a plate we were looking for....i gave up after pin press and narrow bench press....i spent an hour helping organize and lift and move stuff so i guess i got my work out in.... 45 minute dog walk.... |
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patrick...sorry to hear of you loss....91 is a good old age though....i can only hope to make it there and still have quality of life....
monday.....forced rest day....was susposed to be moving day at the gym.....wife and i went there to help and they did not get one inspection so we had a day off.... tuesday.... 10,000 m. row 45:59.7 moving day at the gym....amazing how much stuff can get moved in a short period of time by 50 or so motivated people.... today.....guess they should have gone a bit slower with the move...went to the gym and myself and another powerlifter felt it was like easter when we found a plate we were looking for....i gave up after pin press and narrow bench press....i spent an hour helping organize and lift and move stuff so i guess i got my work out in.... 45 minute dog walk.... |
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Bill- Burpee Box jumps are tuff!! your mind is really working after a "crash" on the box like you had. Better go 20" or less.... steps ups maybe. I do it all the time.
Cliff- Thank you, I hope to make to 91 too!! Great job on the 10K rowing. Once my Hip feels better I'm going to give it a shot. Maybe 5K first :D 1/25/2017 Did Yoga Class this evening. Worked on breathing and we did some balance stuff too. Signed up for 10 more sessions. Going to give Yoga a 15 session "try" I just relax when they start hummming.......not that far into it.:notworth: |
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Cliff, awesome 10k row! Good luck on the new box location!
Patrick, you are right. Box jumps are mostly mental. Good luck with the yoga. [B]WU:[/B] 400 m run 10 10 SUs with a DU attempt 10 Leg swings on each leg in both directions 10 Air squats 10 Frog holds 10 Pushups 1, 2, 3, 4 Pull ups [B]WOD:[/B] Stephen: 30, 25, 20, 15, 10, 5 Reps: GHD sit-ups Back extensions KTE 95# Straight leg DLs 35:48ish [I]This was the 1st time I did this Rx'd. The KTEs were the choke point. This was about 15 min slower than my last attempt on 29 Jan 15. I did stop on the 4th round when my buddy came by with some parallels, a punching bag, and the dip bars from our box's original pull up rig! Pretty cool![/I] [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 KBS Dead lift: 5 @ 120# 5 @ 150# 5 @ 180# 3x8 @ 150# |
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01/26/2017 Thursday
WU: Run 400M Ya!! went outside, No Rain!! Had 19in in last 3 wks. 60 SU 15 Pushups 60 SU 15 Pull-ups 60 SU 15 Air-Squats 60 SU 15 Situp Strength Work up to a heavy Split Jerk Took it easy worked up to 115lb Split Make up Conditioning 7 min Amrap By yourself or with a partner / Did Partner 3-6-9-12-15-18-21-24 Reps of Power Clean 135/95 Front Squat Pull Up / KB Swing Toes 2 Bar / K2E 3 min Rest then 7 Min Amrap 3-6-9-12-15-18-21-24 Reps of Hang Clean 135/95 Shoulder to Overhead Burpees / Doubled sit-ups for me We got 162, not bad for a couple of old guys!! Would have been more fun if my Hip was not hurting...... |
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Good workouts folks!
One week layoff, had a flu...the bug hit 4 of us 6 in family at home. Took very easy today... SquatHighPull with Kb: 10/8kg, 10/16kg, 10/24kg 10/32kg x 5 Lying french press db: 20/6 kg db's 10/12kg,20/6 kg, 10/12kg 20/6kg. Shorter than this it can't be :) |
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Take it easy Jan, the Flu is going around here in the US too. I keep washing my hands!!
01/27/2015 Friday WU: Run 400M then 10 PVC Pass-thrus 10 PVC OVH Squats 20 PVC OVH Lunges 20 Push-up 30 Sit-up 30 DU/ 90 SU Snatch worked to 60lb Snatch 60%/2 70%/2 75%/2 80%/2 85%/1 90%/1 95%/1 WOD: Annie 50 DU / 100 SU 50 Sit-Ups 40 DU / 80 SU 30 Sit-Ups 30 DU / 60 SU 50 Sit-Ups 20 DU / 40 SU 20 Sit-Ups 10 DU / 20 SU 10 Sit-Ups 9:22 about 30Sec. better then last time. |
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Thanks Patrick, i will. Took easy also today.
Flu's quite much around at before/after christmas time usually here. We had around christmas time also, but then i did not got it...ate a "forkful" of sauerkraut, garlic clove and one apple -mix once or twice a day, should have continiued... :) Today: Bike 15min At a pulley apparatus 4ciriuts of 10reps each: "standing pullovers" Rear delt row Shoulder press Leg raises (dip/leg raise rack) 4x10reps Close grip bench press 5reps: 40kg (88lbs),50kg (110), 60kg(132), 70kg(154), 80kg(176), 90kg(198) 3x100lg (220) French press 4x10reps (50lbs) Close grip lat pulldown 10reps 40kg,50kg. |
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jan.....that mixture sounds horrible....but if you don't get sick then it is worth it.... i guess :D
my wife is the more health conciensis of the two of us and she still got real sick this year...i told her...see you treat your body like a temple and i treat mine like a tent and i did not get sick..... friday at the gym .... first full day of classes in the fully functional new gym.....the atmosphere was different than the other one....i had a bad day and forced myself to go ... ended up doing a 45 lb rihno walk to the beer store for an 8 pack...it was along the 800 m. route :rofl: got back rowed for a bit, squated for a bit, did some good mornings and the coach for the xfitters passed out some ciders she had stached while they were doing the end of their work out.....we the xfitters and powerlifters had a great to the end of the week just unwinding..... today speed bench red band 110lbs 3n/3m/3w bow bench 5-5-5-5-5 145-165-185-205-215 seated m. mag row 3x6 90 lbs 2 x 20 15 lb front plate raise 100 red band pull apts 100 incline pushups 1 hour dog walk |
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Nice job on those AMRAPs, Patrick! Hope your hip is good! (Hip issues are my family ailment!).
1 mi dogwalk 10 Burpees (Yay! Burpees!!) Shoulder Press: 5 @ 50# 5 @ 60# 5 @ 75# 3x10 @ 60# 10 1.5 Pood KBS |
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Jan, Wow! That sounds interesting! (Of course I came up with the sauerkraut sandwich when I was in scouts!! :rofl:)
Cliff, Hope you are feeling better. [B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (Got one) 10 Leg Swings on each leg in both directions 10 Air squats 10 Frog Holds 10 Push ups 1, 2, 3, 4 Pull ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 3-3-3-3-3 OHS 45#(3)-65#(3)-75#(3)-95#(3)-115#(3)-135#(3) Then... 7 min AMRAP: 3/3, 6/6, 9/9, 12/12, ... Reps 95# Power Snatches Ring Dips Made it to 5 Snatches in the 4th round, 41 reps. [I]This was a hang onto the bar WOD. I was only able to do that on the QST round. Still, it was a good WOD.[/I] [B]Evening:[/B] 1 mi dogwalk 5 Pull ups Back Squats: 5 @ 190# 5 @ 220# 22 @ 250# 5x10 @ 145# |
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thanks bill .... today was a great day at work....
sometime after labour day i started a downward spiral.....to much work, not enough fun....right after xmas my wife said to me..."you better get your head out of your a## cause you are getting very miserable to be around" so i went the dr. i was diganosed as having mid range depression and was put on 10mg of an anti depressant...it took a bit of time but has made a world of difference for me...i just got my dose upped to 15mg and we will see what happens.....looking back at the last few months i was miserable to be around....to her, my staff and my customers....the only place i was really happy and i had to work to be happy there was the gym..... tonight....5000 m row....25 minutes....nice and easy pace.....100 large green band good mornings....1 hour dog walk......rest....less than 48 hours to the marathon row.... |
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Nice work gents!
That cider-thing was nice Cliff...hope the medicines help you and you get better...hmm..did they test your testostereone levels?? "male pms".. Can have similar symptoms you described when we men get older... Jan-30: Lying leg raise -> Renegade row Lying leg raise 15 reps x 6 Renegade row: 5reps, 5/6kg Db, 5/12kg Db, 5/24kg(1,5pood) Kb x3 AMRAP 10min: SquatHighPull with KB 5/32kg (2pood) Alt.Db Upright row 10/12kg (ca27lbs) 2 pullups (underhand grip) =7 rounds 5SqHP 6Db alt Up.row Today: Free Squat -> Bent over row 10reps x 4 Bent over row with Db's 15/6kg 10/12kg 10/24kg Kb 5/32kg Kb AMRAP 10 min 10 Free Squats Bent over row with Kb's 5/32kg (2pood) =12rounds Floor press with Kb's (count of 1,2 at low position) 5/24kg (1,5pood) x 10 1min rest between sets. |
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Cliff, What I said before goes double! You'll be in our thoughts and prayers. Good luck with your marathon training!
Jan, Nice AMRAPs you've done there! [B]WU:[/B] 10 10 SUs with a DU attempt (got 3) 10 Leg Swings on each leg in both directions 10 Air squats 10 Frog Holds 10 Push ups 1, 2, 3, 4 Pull ups with a 30 second rest between sets [B]WOD:[/B] For time: 1 mi run 100 Burpees (Yay! Burpees!!) 1 mi/1600 m row 100 KBS, 1.5 Pood, Russian ~9:55 for the run ~14:55 for the Burpees (Yay! Burpees!!) ~8+ for the row ~6:45ish for the KBSs 39:59 [I]2 to 4:44 clipped off my last attempt on this almost 2 years ago depending on which log I took! :pepper: This still was a slog. But I think I paced myself better this time around. And it felt better.[/I] [B]Evening:[/B] Bench Press: 5 @ 100# 5 @ 115# 21 @ 130# 5x10 @ 75# |
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thanks guys....jan...this is not the first time i have dealt with depression...it is the first time i am really talking in public about it however......i took the same test each time and pretty much the same result....i have had the same thoughts however
tonight easy 2000 m. 9:13 100 large green band good am 3 x 15 15 kg kb swing 15 minutes flopping around on the floor on the foam roller, lacross ball and other implanment of pain 24 hours from now we should be about half way through our epic row will post results tomorrow night....if i am still alive....:rofl: thanks for the support!! |
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thanks guys....jan...this is not the first time i have dealt with depression...it is the first time i am really talking in public about it however......i took the same test each time and pretty much the same result....i have had the same thoughts however
tonight easy 2000 m. 9:13 100 large green band good am 3 x 15 15 kg kb swing 15 minutes flopping around on the floor on the foam roller, lacross ball and other implanment of pain 24 hours from now we should be about half way through our epic row will post results tomorrow night....if i am still alive....:rofl: thanks for the support!! |
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Good Luck Cliff!! Kick@$$ and take names!!
[B]WU:[/B] 1 mi run 10 10 SUs with a DU attempt (got 7) 10 Leg Swings on each leg in both directions 10 Air squats 10 Frog Holds 10 Pushups 1, 2, 3, 4 Pull ups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 5 RFT: 5 bear complexes (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, 1 Back Squat, 1 Push Press) 135 lbs 225 SUs (75 DUs) 36:42 [I]I clipped 2:33 off my last attempt on 3 Feb 2016! :pepper: It felt tough but better than last year! [/I] [B]Evening:[/B] 1 mi dogwalk |
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well i survived the 42,195 m. row
3:20.08 :pepper::pepper: don't feel real good.....cramped at around 20,000 m. and they came and went for the rest of the row.....the last 1,200 were the worst and i was just hanging on....once it hit 500 i knew i would make it one 10 hour day at work and then 10 days in mexico keep up the great work guys and i will be back mid month |
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Clif- Hang in there Bro, You got this!! We're here to support!!! Have fun in Mexico!!!
2/01/2017 Wednesday Left hip still hurting, so taking it slow and easy. Did my Yoga session Wednesday night More breathing and got introduced to a couple of new "poses" :D |
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Cliff, AWESOME!!!:pepper: Enjoy Mexico!!
Patrick, Hope your hip feels better! [B]WU:[/B] .5 mi run 10 10 SUs with a DU attempt (got 7) 10 Leg Swings on each leg in both directions 10 Air squats 10 Frog Holds 10 Pushups 1, 2, 3, 4, 5 Pull ups with 30 seconds rest between sets 10 Reverse Plank shoulder rolls in both directions 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] EMOM 10 min 2DL, 275# Then... 21-15-9 HSPUs 30" Step ups 8:08 [B]Evening:[/B] 1 mi dogwalk 10 Pull ups 10 1.5 Pood KBS Dead lifts :yikes:: 5 @200# 5 @ 235# 6 @ 265# 5x10 @ 155# |
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Feb 2:
Full gym,spoiled my plans... Bike 10min wu front raises side laterals few sets with light weights Close grip BenchPress ->Shrug's behind back Close Grip Bench 5 reps: 40kg,60kg,80kg,90,90,90kg (200lbs) 60kg Barb.shrug's behind back 10reps 40,50,60,60,60,60,60,40kg Barbell FrenchPress 30kg:12,12,9,5 reps Consept row 10min: 2313m Cliff!! Congrats, awsome rowing! How do you feel afterwards? soreness or any kind of stiffness? 3:20 on rowing is one hell of a session... I tried the half marathon today for the first time and it took me 1:41:46 and i can honestly say that with todays condition i would not have gone thru a full marathon... so hats of for you Cliff! Patrick, hopefully your hip is going to be better, sucks when something is hurt.. Nice workouts Bill !! |
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Jan, Awesome WOD! AND a ½ rowing marathon to boot! You are in total beastmode, my friend!
1 mile dogwalk :brrr: 10 Burpees (Yay! Burpees!!) 10 Pullups 10 1.5 Pood KBS Shoulder Press: 5 @ 80# 5 @ 95# 6 @ 110# |
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Great work, Guys!
@Patrick - Very sorry to hear about your father-in-law. My condolences to your family. @Cliff - Hang in there; we are rooting for you. Enjoy your time in Mexico; that should be a great break. Agree with Jan's comment about getting your testosterone checked. You might also consider vitamin D supplementation. Numerous articles on the web about relationship between low vitamin D and depression. Mercola, Vitamin D Council, Dr. Weil, etc. Given where you live, you aren't getting any from the sun these days. I know that for sure since the sun only just got high enough on the horizon a few days ago to get vitamin D here in CO. For those of you who remember him, JT Kalnay died a year ago. I got a reminder today from the tributes website where we were able to offer condolences to his family. The sore throat and bad headache from last week turned out to be a sinus infection. The good news is that I only missed two days of skiing. 18 days on the slopes so far and have skied at five different resorts. The lessons have been very helpful. I'm learning how to use technique instead of leg strength to move around the mountain. As a result, I'm a lot less tired at the end of the day. Jan was less than amused the other day when I told her I wanted to do another run after we finished our lesson. :) |
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Jan- You are in BEAST MODE doing a 1/2 Marathon on the Rowwer!!! I've yet to try 10K. I spent the past Satuday being a Judge as our Box had its 1st Competition. That is we had paying customers doing a 4WOD Comp. It was cool and at the end of the day I was so tired I thought I had done the Comp.!! Each was 2Min long with only 2Min. rest between each round. So 37Min each. I think I judged 7 Teams. I was there from 7:30am to 5pm.
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Alden, Thanks for reminding us of JT! He was awesome! RIP
Patrick, That competition sounds like an great event! [B]WU:[/B] 500m row 10 10 SUs with a DU attempt (got 1) 10 Leg swings on each leg in both directions 10 Air squats 10 Frog Holds 10 Pushups 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 21-15-9 HSPUs (Belly to wall) C2B Pullups 800m run after each round 27:56 [I]Clipped 2:10 off my last attempt of this one on 8 February 2016! :pepper:[/I] [B]Evening:[/B] 1 mi dogwalk 10 Pullups Back Squats: 3 @ 205# 10 1.5 Pood KBS 3 @ 235# 22 @ 265# 5x10 @ 145# |
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