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Sunday May 11, PM

Walked two laps around the farm.

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Thanks, JT. it is good to be back.

5/11
WU: Row 1km; halos 25, 35 X20; air squats X2X10

Workout:
KB C&P 35 X3X(1-5) 45 reps/ side
KB snatches 35X 100 reps 8:12

Cashout: Row 600m

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Monday May 12, 2014

walked 1 mile
goblet squat
10x45# OHS

10 snatches @ 95#

10 C&J @ 135#

1 snatch at 135#

Am looking forward to a rest and mobility day tomorrow in advance of Oly coaching on Wednesday.

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Bill where is your box these days?

Press work: 5-3-1: 135-155-175

WOD 6 RFT
5 thrusters @105
10 KB @ 70
Scale: 55# KB
5:35

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Pat, I'm doing the WOD's at the CFWP Box, usually alone. They made the gym a 24/7 access facility & other than a group meeting @0600, us crossfitters are doing WOD's pretty much on our own. Not the best situation, but at least the base leadership is leaving us alone!

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings
10 Air squats
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For Time
24,23,22,21…1
Push-ups
Sit-ups
Run 200m between each set

This workout is designed to be done on a track. 24 push-ups, 24 sit-ups, run half a lap. 23 push-ups, 23 sit-ups….

1:09:28

[I]This was a real slog! 3 miles & 300 push-ups and sit-ups, just brutal![/I]

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great work as ususual guys

j.t. great work on the dead....to bad you ran out of room on the bar tho

alden...is there any other way to live.... :D

deb....we used to go to xfit together however she switched gyms to one right next to her work as well as 3 other ladies she works with goes to the same gym.....friday nite worked out well however...we bailed on the bbq prep as we roped in a ton of vollies to help saturday so we went to whistler and ended up with a 105 lbs of love in the shape of a rotti/black lab cross from the local animal shelter....so all in all it worked out

saturday....cooked 300 burgers, 50 veggie burgers, 48 hot dogs, 12 soft shell crabs, a dozen eggs and squeezed over 300 lemons...saw a ton of old friends....love the start of mountain bike season.....sunday....yard work....met a guy at the base of the squamish chief and he let me try on his squirl flying suit.....pretty cool finish to a great weekend.....would love to try it out for real some day but doubt that will ever happen.....

last nite

ten minute time cap

2000 m row
front squats at 155 for remaining time

i got 12 squats done :pepper:

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@cliff, nice 2k row!

Tuesday May 13, 2014

Rest Day
Nearly every cell in my body hurts.
Went for a short walk in the 90F heat.
[url]http://www.mapmyrun.com/workout/568669149[/url]

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Nice job Cliff!

A rest day walk in 90F isn't much of a rest JT!! :D

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings
10 Air squats
10 Push ups
10 Pull Ups
10 AbMat Sit ups
10 45# Presses
10 45# OHS
Burgner Warm up

[B]WOD:[/B]
AMRAP 12 min

10 Snatch (#95/#65)
10 Lateral Burpees (Yay! Burpees!!)

3 round + 3 snatches

[I]This was SO deceiving! When Burpees (Yay! Burpees!!) are the easiest part of the WOD, It's a brutal WOD! I Muscle snatched the 1st round and a half. Then it was power snatches. focusing on my form helped![/I]

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JT...90 degree heat in may is just to hot for even ohio

last nite

3 rounds

15 football bar mid grip bench press 100lbs
15 ring rows

3:45


Ext. Rot. Band Pulls: 4x20/s

3 rounds of:
8-8-8 Flat Bench Wide Grip Row 75-85-95
RM Close Grip Supine Row 5-6-4

5 rounds:
50 Face Pulls
50 Pull Aparts

red bands for above

Flat Bench Plank Hold: 3x30sec. (DB)

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Wednesday May 14, 2014

2 hours of Oly Practice.
I stank, couldn't keep my arms straight.

But, when I got home, I spotted the Lake Erie Monster.
So, overall, not a bad day...
[url]http://youtu.be/DJ1BScYkJog[/url]