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Jan 16, Saturday
Got my 4 days in this weeks even after having to work in downtown SF 2 days this week:)

WU:
Run 400M
20 Air-squats
10 PVC OHS
5 Wall walks
20 Sit-ups

WOD: 3Man Partner WOD 35Min time cap.
200 Front Squats 105lb for us…...
200 Kipping HSPU (I did seated DB Press at 25lb)
200 BoxJump Overs
200 Pull-Ups

We finished at about 37-38Min. Fun to see the young strong ones get this done in 24-25 minutes!!!

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great work as usual guys

last nite....in a rush after work and having to get home to see a buddy from high school who was stopping by

2000 m. row

800 meter 110 lb sand bag carry

last nite at dinner my buddies girlfriend says "hey i would not mind going to class tomorrow".....so this morning after to many beers

6 minute amrap

3 35 lb dbell bench press
4 32 kg kb swing

3 35 lb dbell bench press
6 32 kg kb swing

3 35 lb dbell bench press
8 32 kg kb swing

lost count after the second round but was gasping from breath at the end...first actual x fit work out in 14 months....

3 x 50 green band pull aparts

100 windshield wipers....which was more like me rolling around on the floor for a bit.....:D

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Saturday January 17, 2016

Snatch Practice
5x20kg
5x40kg
3x50kg
1x60kg
1x65kg
1x70kg
1x75kg
1x79kg (Ohio Master's Record if done in sanctioned meet)
1x81kg (PR, Ohio Master's Record if done in sanctioned meet)

Deadlifts
3x60kg
3x100kg
3x130kg
3x160kg
3x180kg
3x190kg
1x200kg (stopped here, didn't want to get crazy)

later, coached a few hours of basketball.

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Sunday January 18, 2016

Stretching, mobility
TGUs up to 35#
Death by Kettlebell for 20 minutes
Started with 20#, switched to 15# at 16 minutes.
Lots of good easy movement to recover from yesterday and get ready for tomorrow.

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JT....great work on those 2 lifts

this morning

speed bench

mega bow bench 5-3-rm (5) 165-185-200

tate press 10-10-10 20-25-30

red band pulldowns -- one per hand 200

t bar row 10-10-10 90lbs...hands in each position once

went home and watched the sea hawks get hammered.....go steelers....

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Yesterday:
Farmers holds: worked up to 225/hand for 10 seconds
Axle Pres-lbs: 162 x5, 182x3

Hadn't used strongman stuff since August and it showed, kept screwing up the transition on the continental and wound up not being able to rack 202.

Today:
C2 rower - 2K (8:57)
Broke 9 minutes but felt like I lost a lung....

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Jan 17th Sunday-
No WOD today. Did some chores before the rain
- Went up on my roof with my blower and blew off tons of pine needles, first and second story. Then cleaned out the gutters. Then I raked and cleaned-up the needles. Always remind myself to be careful on this roof, If I ever fell off this thing… heaven knows!! Then I moved a little less then a 1/4 cord of firewood from the "pile" into the garage. Wheel barrel is my friend here.

Legs are sore from yesterdays Front-Squats…..

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Jan 18th- Monday
Did the 9am class today, its been a good 9-10 months since I did a morning class. Morning workouts are nice!!
Lite Mobility
WU:
Row or Dyno-Glide for 2Min, I peddled today, then 2 Rounds
10 Push-Ups
10 Air-squats
20 Sit-ups

Lifting:
Snatch Complex
5 sets of: Power Snatch + OHS + Hang Squat Snatch, climbing
I did Clean Complex: Hang Clean + Sq. Clean + Push Press. Got to 95lb, felt light…...

WOD- "Filthy Fifty"
50 Box Jumps, 24/20 (20)
50 Jumping Pull-Ups
50 Kettlebell Swings, 35/25 (25)
50 Walking Lunge Steps
50 Toes to Bar (K2E)
50 Push Press, 45/35 (45)
50 Hip Extensions or Superman's
50 Wallballs, 20/14 (14)
50 Burpees
50 Double Unders/150 S.U. (150 SU)
32:19 for me. Good work-out, felt good. I'll get my way back to RX on this one as I get my shoulders stronger.

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@Patrick, wheelbarrow + wood = WOD

Monday January 18, 2016

1/2 of my stretching, mobility
C&J Technique and Volume Practice (no misses, nothing super heavy)
5x20kg
5x95#
3x125#
3x155#
3x185#
1x215#
1x225#

Back Squats
3x20kg
3x95#
3x155#
3x215#
3x265#
3x300#

The other half of my stretching and mobility.

Did a little coaching.

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Patrick - Don't ya love functional fitness?
Andrew - Awesome Strong man stuff!

[B]WU:[/B]
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Back Squats
5 @ 200
5 @ 235
5 @ 265