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9/16 Road bike ride. 27 mi.

9/17 Rest day.

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great work as usual guys

busy weekend for me....possibly last bike race ever to be involved with....

friday night

800 m. rhino walk 45lb

100 large green band standing good morning

5 x 15 24kg kb swing

saturday in a down pour of rain....cooked cheese steaks for 250 wet mountain bikers and then brisket and piaha and rice for 50 vollies

sunday .... clean up above mentioned mess

then watch some football

then at the gym

speed bench

3 rm bench press 205 lbs

dbell bench press 15-15-15 35--40-45

medium mag grip row 100 45 lbs

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

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Cliff - When you cook, you don't mess around!! Nice bench work!!

2 1 mi+ dogwalks
10 Burpees (Yay! Burpees!!)
BackSquat:
5 @ 220#
3 @ 250#
16 @ 280#
5x10 @ 145#

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thanks bill.....i like a good challenge no matter what type....:D great work on the back squats

tonight

box jump 1 rm 36 1/4"

a rousing game of 8 lb med ball basket ball with the whole gym

camber bar back squat 1 rm 385 lbs....10lb pr:pepper:

frog stance 2 mat deficit dead lift 7-7-7-7 185-205-225-245

45 minute dog walk in the rain

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Rainy day Dog Walk, Got to Love that!! Praying for Rain here!!

Sept. 19, 2016 Monday

WU: Run 1 Lap
20 Lunges
30 Situps
10 Pull-ups
20 Air-Squats
30 Lunges

Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
1 set of 10 Overhead Squats
Front Squat
5x5 Front Squat at 80% across

Strength Conditioning
5 rounds NOT for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B Pull ups
No rest between movements, 3 minute rest between rounds

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tonight at the gym

800 m. rhino walk 70 lbs of plate

200 un broken large green band good mornings

on the way home the clouds lifted and the top of mount garibaldi (the biggest mountin in our area) was covered in fresh snow :pepper:

bring winter on......

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Cliff, that's for sure!! Congrats on the back squat PR!:pepper:

Patrick, nice WOD!

[B]WU:[/B]
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Eva
5RFT
800m run
30 Russian KBS, 2 Pood
30 Pull ups

1:17:34

[I]The first time I did this RX. A sucky WOD, a sucky time, but at least I didn't rip my hands.[/I]

[B]Evening:[/B]
1 mi dogwalk
Bench Press:
5 @ 115#
3 @ 130#
11 @ 145#
5x10 @ 75#

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[B]WU:[/B]
1 mi run
10 SUs and 1 DU attempt
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 30 sec between them
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
20 min AMRAP:
10 20#WBs
15 GHD Sit-ups
20 24" Box Jumps

3 rounds + 10 WBs + 15 GHD Sit-ups

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

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11 hour day at work today....was not really feeling the love at the gym and kind of just went through the motions

speed bench with chains

1 rm bow bar w/mini bands 205lbs

floor press 6-6-6-6 95-135-145-160

ez bar skull crusher 6-6-6 30-40-50

1 mile dog walk

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Cliff, You go all out! I feel for ya about the gym!

[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
10 Push ups
1, 2, 3, 4 Chin ups with 30 sec rest
10 Burpees (Yay! Burpees!!)
135# DL
225# DL
315# DL

[B]WOD:[/B]
3RFT:
5 DL @ 225#
10 Pull ups
30 shoulder taps, belly to wall

14:05

[I]I was supposed to DL 315#, but couldn't do it! :yikes: Also, I only did 3 out of 10 rounds.:shrug:[/I]

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

Dead Lift:
5 @ 255#
3 @ 290#
1 @ 325#

[I]What was I thinking?!?! At least I was able to pull 1 at 325![/I]

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at least you were there bill at least you were there :D

so last night after dinner i was saying to my wife "i really wonder just how far i walk at every day. i think i am going to go down the hill and get a pedometer."

and she says " oh hey, arron (our son) gave me one. here don't lose it"

(apparently those new fangled phones as opposed to my flip phone have an app for that)

so today on my off day from the gym......leaving the house till getting home 16,716 steps.

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Bill- That EVA looks interesting.....you know I like a good :run: Cliff- Happy to hear I'm not the only sole carrying around a Flip-Phone. :D

Sept. 22, 2016 Thursday

WU: Run 1 Lap then
20 Air-squats
30 Lunges
20 Sit-ups
15 Rings-Rows
20 Cradle-rocks

Back Squats: 5@135, 5@155, 3@165

Conditioning
50 Strict Press 95/65 went real lite.... did 10 Burpees
Each time bar is put down do 10 burpees

Core
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

9:51 43sec slower then my best

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nice work patrick.....i love my flip phone.....it does all i need a phone to do.....make and receive phone calls....it also has a text feature....:D

17,255 steps today

at the gym

front squat ot2m 2-2-2-2 135-155-175-185

concetric zerker good am 12-12-12-12 135-155-165-185

4 rounds double kb 12 swings
10 deadlifts 20kg

4 rounds 10 sit ups
20 sec. elbow plank hold

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Cliff, that's true. I've given up on pedometers since I tend to "eat" them, I.E. lose or break them!! :rofl: Awesome amounts of steps! I can barely get 10,000 on a good day!

Patrick, Yeah, Eva is something else! It was one of my longest WOD ever! Nice job on Annie! I've found if you can string the SUs or DUs unbroken, it REALLY cuts down the time!

10 Burpees (Yay! Burpees!!)

10 KBS, 1.5 Pood

Shoulder Press:
5 @ 95#
3 @ 110#
4 @ 120#

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saturday....life chores....

today

speed bench

axel bar bench 3-3-3-3-3-3 145-155-165-175-185-195

1 1 /2 dbell bench press 20-20 25-30lb

decline ez bar press 20-20 40-60 lbs

jumped in with the foundations class and did prowlers for 6 minutes

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Cliff, that (life chores) happens! Nice bench work! Prowlers and sleds are a blast!!

[B]WU:[/B]
1 mi run
10 10 SUs and 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Chin ups with 30 sec rest
25 Dead Bugs
30 sec Handstand hold
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
TK (Scaled)
20 min AMRAP:
8 Pullups
8 30" Box Step Ups
12 Russian KBS, 2 Pood

6 rounds + 1 Pull Up
[I]5 Pull ups less than 2 years ago! I used 24 " box then.[/I]

[B]Evening:[/B]
1 mi dogwalk
Back squat:
5 @ 115#
5 @ 145#
5 @ 175#
3x10 @ 145#

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bill i would usually agree that prowlers are a blast but i had a few to many wobbly pops saturday night and was using them to clear the head at the end of my work out......

tonight

apparently you need to completly read the program for the day

started with 1 rm sumo dead lift 405lbs and then found out that depending on your competition stance i was actually susposed to do frog stance dead lifts 1 rm 405 lbs

back step lunge 6-6-6-6 12-16-20-24 kg kb's

dimmel deads 20-20 135-155

back extension 5 x 10

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Cliff, I never heard of prowler therapy for hangovers! :rofl: impressive DLs!

[B]WU:[/B]
500 m row
10 SUs with a DU attempt [I](Didn't make one! :ranting2:)[/I]
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 30 sec rest between
10 Burpees (Yay! Burpees!!)
Burgner warmup

[B]WOD:[/B]
For time:
200 m run
10 95# Snatches
400 m run
10 135# Cleans
800 m run
10 135# Cleans
400 m run
10 95# Snatches
200 m run

25:09

[I]I clipped 4:04 off my last attempt of this on 23 September 2014! :pepper:[/I]

[B]Evening:[/B]
1 mi dogwalk
10 1.5 Pood KBS
Bench Press:
5 @ 60#
5 @ 75#
5 @ 90#
3x10 @ 75#

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bill i have used to many saturday and sunday's at cross fit as hangover therapy.....i figure self inflicted is no reason to miss a work out no matter how bad you feel you did it to your self so pay the piper:D

nice work out there today btw......

tonight

accessory nite

2 k.m. sled drag 45lb plate

100 large green band good mornings

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Cliff, I've never heard of that remedy. But if it works... more power to ya!

[B]WU:[/B]
1 mi run
10 SUs with a DU attempt
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 30 rest between them
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95)
20 Hand Release Push-Up
Row 500m
15 Front Squat (#135)
20 Hand Release Push-Up
Row 500m
15 Back Squat (#135)
20 Hand Release Push-Up

Do not use a squat rack. Clean/snatch weight from floor.

16:19

[I]Clipped 1 min off my last attempt on 24 Sept 2014! :pepper:[/I]

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

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nice work there bill.

last night

speed bench

1 rm 9 pin bench 240lbs
1 rm 11 pin bench 260 lbs

rm dbell bench press 50 lbs 22 reps

e z bar skull crusher 8-8-8-8 30-40-50-60

had to leave early to go to the city to see Lindsey sterling. a fiddle player who was told on American idol (or one of those shows) that she would never amount to anything......she put on last night one of the best shows I have ever seen :pepper::pepper:

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another 16,459 steps at work today

then at the gym

front squat ot2m 2-2-2-2-2-2-2 145-165-175-185-195-205-215-225

axel bar dead lift 1 rm 395

axel bar hold for time x 3 165 lbs....:16, :30, :30

belt squat no weight 100 reps

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Cliff, Sounds like a great time. I often wonder what we miss by only listening to what the predominant media tells us to... :(

[B]29 Sep:
WU:[/B]
500 m row
10 10 SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
5 box jumps
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Pull Ups with 30 sec rest
10 Burpees (Yay! Burpees!!)
Handstand Hold with frog stretch

[B]WOD:[/B]
5,4,3,2,1,1,1
135(5), 225(4], 315(3), 335(0):yikes:, 320(2), 325(0), 315(1), 325(0), 315(1), 320(1)

Metcon:
3RFT:
400m run
20 TTB

14:48

[I]13 sec slower than 2 years ago, 25 Sep 2014! Still, close enough for me.[/I]

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

[B]30 Sep:
WU:[/B]
500 m row
10 Leg Swings on each in both directions
10 Air Squats
10 frog Holds
10 Push Ups
1, 2, 3, 4 Chin Ups with 30 sec rest

[B]WOD:[/B]
Filthy Fifty
50 Box Jumps, 24" box
50 Jumping Pull Ups
50 KBS, 1 Pood
50 Walking Lunges
50 KTE
50 Push Press, 45#
50 Back Extensions
50 Burpees (Yay! Burpees!!)
150 SUs

36:50

[I]Not my fastest time, but faster than I've done this in the past two years!!:pepper:[/I]

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

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nice work there bill...esp on the filthy fifty

yesterday

life chores, long dog walk and 50th birthday party for a good friend

today at the gym

speed bench

angle bar bench 3-3-3-3-3 135-155-175-195-205

1 1/2 dbell bench 20-20 30, 35

standing one arm dbell row 10-10-10-10 45, 50, 55, 60

hammer curls 6-6-6-6 35-40-45-50

seated med mag row 20-20 45-55

lying cable pull over 10 lbs 50 reps

then of to hike up and the sea to sky gondola in the sun...

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Thanks Cliff!

1 mi dogwalk

@3 mi hike with dogs

10 Burpees (Yay! Burpees!!)

Back Squat:
5 @ 195#
5 @ 230#
17 @ 260#
5x10 @ 150#

21-15-9
1.5 Pood SDHP
Sit Ups

3:26

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yesterday.....19,456 steps at work.....bailed on the gym and opted for monday night football

today 17, 564 steps at work.... went to the gym anyways

1000m row

100 large green band standing abs

10 rounds for time

10 20lb wall ball
10 air squat

8:53

45 minute dog walk in the rain

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Cliff, I'm amazed at the amount of steps you do! Nice WOD!

[B]WU:[/B]
10 10 SUs with 1 DU attempt
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]
Jerry
Run 1 mi
Row 2000 m
Run 1 mi

32:19
[I]
My slowest Jerry time, about 35 sec slower than my last attempt. :shrug:[/I]

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

Bench Press:
5 @ 105#
5 @ 120#
16 @ 135#
5x10 @ 80#

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[B]WU:[/B]
500 m row
10 10SUs with 1 DU attempt
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 chin ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Helen
3 RFT:
400 m run
21 KBS, 1.5 Pood
12 Pull Ups

14:35

[I]15 sec slower than my last attempt on 1 October 2014, my slowest Helen ever. :([/I]

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thanks bill.....i was surprised myself and hence the reason for getting a pedometer....i knew i was walking a lot but not that much......today 18,452 steps just at work....i almost find it sad that they suggest shooting for 10,000 steps...i had that in before lunch today.... :rofl:

tonight at the gym

i rm mega bow w/ mini bands 225 lbs

mega bow 6-6 175-195

e z bar skull crushers 4 x 8 60 lbs

camber bench bar suppine row 10-10-10-10 115-125-135-145

hammer curls 6-6-6-6 35-40-45-50

blue band one per hand pull downs 100

1 hour dog walk....like i need more walking :pepper:

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Back from a road trip to CA to visit my daughter and then do a six day bicycle tour through Sonoma County wine country. Over the six days, we rode 170+ miles through a number of different wine growing regions and enjoyed lots of wine tasting. Did I mention a lot of wine tasting? We've gone "on the wagon" for a while; I'm sure my liver enzymes will appreciate it. :rofl:

10/3
WU: Row 1000m
Workout:
Overhead press 45, 55, 65, 75 X10
Pull-up variations 3, 3, 7, 5, 6
Pushups 8, 10, 10
Bent over rows 65, 85, 95, 95 X15
Deadlifts 65, 75, 85, 95 X15
Waiter's carry 25# X1:00

10/4
Life maintenance troubleshooting a leak in the camping trailer. Lots of loaded carries and ladder climbing.

10/5
WU: Row 1000m
Workout:
Overhead press 45, 55, 65, 65, 65 X10
Pull-up variations 5, 4, 6, 8, 4, 6
Pushups 10, 10, 10
Bent over rows 65, 85, 85, 95 X15
Deadlifts 65, 85, 105, 125 X15
Waiter's carry 25# X1:10

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Cliff, You are the walking dude!

Alden, Looks like you'll making up for a while!:D

Great work guys!

1 mi dogwalk

Dead lift:
5 @ 230#
5 @ 265#
6 @ 300#
5x8 @ 175#

10 Burpees (Yay! Burpees!!)

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@Bill - Yep. Time to undo some of the damage. But it sure was fun doing the damage. ;)

10/6
Rowing machine 5800m in 29:00

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10/7
Dirt bike ride. 3+ hours of trails in a local OHV (off highway vehicle) area. A lot of fun "exercise" on a non-exercise day.

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Alden, Nice job on the rower! I have a tough time sitting on the rower for that long! And having fun working out is the way to go!!

1 mi dogwalk

10 Burpees (Yay! Burpees!!)

Shoulder Press:
5 @ 85#
5 @ 100#
7 @ 110#

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1.5 mi dogwalk

25 Burpees (Yay! Burpees!!)

10 KBS, 1.5 Pood

Back Squat:
3 @ 210#
3 @ 245#
16 @ 275#
5x10 @ 150#

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[B]WU:[/B]
1 mi run
10 10 SUs with 1 DU attempt
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 30 sec rest between sets

[B]WOD:[/B]
Open 14.5/16.5

21, 18, 15, 12, 9, 6, 3 reps:
95# Thrusters
Over the bar Burpees (YAY! BURPEES!)

24:01

[I]Clipped 2:43 off my last Rx’d attempt on 7 Oct 2014 and 27 sec off my last scaled attempt on 28 Mar 16!! :pepper:[/I]

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

10 KBS, 1.5 Pood

Bench Press:
3 @ 110#
3 @ 125#
17 @ 145#
5x10 @ 80#

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nice work guys....alden glad you are having fun on your "off" days...and the six day bike ride sounds wonderful

friday...looooooong day at work bailed on the gym...wife and i figured we would go saturday morning....nope....closed for 3 days due to thanksgiving.....so 3 days of life chores, turkey and dog walks.....

tonight at the gym after 15,430ish steps

front squat 1 rm 315

400m rihno walk 80 lbs

5 minutes amrap 20 kg kb side shrug .... lost count after 140ish....

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10/8
Row 1000m
Pushups X3X10
Pull-up variations 5, 6, 4, 8, 3
OH press 45 X4X10
Bent over rows 65, 65, 65, 85, 85 X15
Deadlifts 65, 85, 105, 125, 135 X15
KB swings 35 X100

Shoulders felt creaky after yesterday's dirt bike ride so I took it easy on the overhead presses.

10/9 Dirt bike ride. 60 miles.

10/10
Row 1000m
OH press 45, 45, 55, 55, 65 X10
Pull-up variations 8, 8, 8, 7, 5
Supine rows X5X10
Pushups X3X10
Deadlifts 75, 95, 115, 135, 135 X15

10/11 Rest day

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Great Work Gents!!! Trying a new approach on my shoulders. Staying away from X-Fit for 30+ days to give them a complete break..... Its killing me. I've visited my Box a few times, and have had to make my self not do anything. I've been fighting with my shoulders now for 2 Years. I'll hit it again on Nov. 1st. One of the coach's is going to build a different strength program for me. I just need to go at it slow and steady.... :notworth:

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Great stuff guys! Patrick - Listen to your coach! Good luck with your shoulder.

[B]WU:[/B]
1 mi run
10 leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Push Ups
1, 2, 3, 4 Push ups with 30 sec rest
10 Burpees (Yay! Burpees!)

[B]WOD:[/B]

5 Rounds For Time:

5 Snatches 115 lbs
10 Power-Cleans 115 lbs
50 Double-Unders

Did 105# & 150 SUs

26:33

[I]6:45 SLOWER than my last attempt of this on 8 Oct 2014, but 10 # heavier.[/I]

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