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Jan. 2 Work- We went to the gym but did not do the WOD. I did the Pitcher DB work-out with my son. We did various DB motions for a good 40 minutes. His workout found a few new muscles in my shoulder area's!! Should be back to the normal X-Fit activities on Monday.
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Sunday January 3, 2016
an hour with the chain saw and moving the wood I cut up. Monday January 4, 2016 Two months until the Arnold. Three months until the World Cup in Tokyo. Easy C&J day 5x45# 5x95# 5x145# 5x175# Deadlifts 20x265 (in two sets of 10 unbroken) Walked on the new dreadmill. 1 minute at 2mph at each elevation of: 0%, 1%, 2%, 3%, 4%, 5%, 10%, 15%, 20%, 25%, 30%, 0% It seems counterproductive to go over 20% b/c your steps get so short that you feel like you're barely moving. 20% seems more challenging than 30% b/c you're still "walking". |
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great work jt.....nice to hear that you are going to be competing again
tonite 25lb bdells held at hips 2 rm box jump 29 1/4" 1 RM mega bow bar 375lb back squat 5 @ 265 6 (rm) @ 285 stones to rail working up 287lbs stone 42" rail 3 x 15 45 degree hip extension 4 x 12 ghd sit up |
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Awesome stuff!!
[B]WU:[/B] 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Back Squat: 5 @ 225# 3 @ 255# 10 @ 285# |
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Jan 4
WU: Dyno-Glide Peddler for 5Min then some mobility work Row'd for 2Min. !0 Push-ups 10 Air-squats 10 Ring rows Strength- A. 3×2 Back Squat 155, 165, 175 B. 2×2 Front Squat 135, 145 C. 1×2 OHS PVC today…. WOD- 5 minutes of max rep Burpee Box Jump Overs, 24/20″ 5 minutes rest 4 minutes of max rep 10m Shuttle run 4 minutes rest 3 minutes of max rep Power Clean, 155/105 3 minutes rest 2 minutes of off Wall Balls, 20/14 2 minutes rest 1 minute to complete one set of max unbroken C2B Pull ups I got 150 total reps. I liked this one……. |
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Tuesday January 5, 2016
Walked a mile on the boardwalk on a glorious sunny 20F day on the North Coast. [url]http://www.mapmyrun.com/view_workout?w=1298604929[/url] |
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Nice work guys!
[B] At base Globo: WU:[/B] .3333333mi run 100+ SUs 1min on Jacobs Ladder 10 Leg swings on each leg in both directions 10 Air Squats 10 frog holds 10 push ups 25 Dead Bugs 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] 21-15-9 Right Hand KB Snatches, 1.5 Poor Left Hand KB Snatches, 1.5 Poor Pull-ups DNF [I]Got the first round done. Then, I found I had shut off the stopwatch. :icon_spee:ranting2: I couldn't finish due to an appointment. :shrug: [/I] |
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@Cliff - Isn't it amazing how quickly the debauchery catches up with you?
1/2 WU: Row 10:00 Workout (for time): KB OH press 20, 25, 35 X12/ (R) 4 X3X20 Pull-downs 70, 80, 90 X12/ (R) 15 X3X20 Split Squats 20, 30, 40 X15 DB Bench press 30, 35, 40 X12/ (R) 4 X3X20 DB Rows 40, 45, 50 X12/ (R) 10 X3X20 Deadlifts 45, 55, 65 X15 23:50 Cash out: Wall push-ups X3X20 (sternum high); plank hold 1:15 1/3 Bicycle trainer 25:00 easy with 5:00 cool down 1/4 Skiing at Breckenridge. 19,950' of vertical. Was very pleased that my legs felt great all day. The lunges and squats done over the last many months were apparently a good choice. 1/5 WU: Row 10:00 1881m Workout: KB OH press 25, 25, 35 X12/ (R) 5 X3X20 Pull-downs 70, 80, 90 X12/ (R) 15 X3X20 Split Squats 20, 30, 40 X15 DB Bench press 30, 35, 40 X12/ (R) 5 X3X20 DB Rows 40, 45, 50 X12/ (R) 12 X3X20 Deadlifts 55, 55, 65 X15 Cash out: Wall push-ups X3X20 (sternum high) |
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Alden, almost broke my skis out this weekend. I do Nordic, but my kid likes Alpine so I am learning.
Today: Bench - kg 60x3 70x3 75x3 80x3 85x3 Metcon (4:24) (G/W) 15-10-5 Push-ups DL@90kg |
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@Alden it catches up faster than ever and takes longer to leave.
I am just hoping to still be able to rock the leopard print speedo when we go to mexico at the end of the month :D last nite accessory nite at the gym bunch of one leg toe touches, k.b. dead lifts, box jumps a tabata of arydine for cals and 225lb dead lifts.....once again I screwed up the timing and counts...did a bunch for 8 minutes though 4 x 15 ghd oblique twists shoveled wet west coast snow for an hour when I got home. seriously considering breaking out the snow board next weekend. I have a high school coming out for the weekend and would love to take him to whistler and play there for a day. |
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Jan 5 Activity
WU 2Min Row, then 3 Rounds 5 T2B 10 Air-squats 20 DU / 60 Singles….. 30 Sit-ups 3 rounds of 3 mins on/3 mins off ARMAP 3 of: 6-9-12-15-18… Thruster, 95/65 (55 for me) TTB Then... EMOMx10 20/16 Cal Row or Bike 40/32 50 Double Unders 8 Min Core Tabata work |
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Wednesday January 6, 2016
My legs, hip, and butt were all barking from yesterday's 200yd dog trot... Walked over to CTown. Stretching and Mobility Snatches 5x45#, 5x75#, 5x105#, 5x135#, 1x145#, 1x155# Front Squats 3x45, 3x75, 3x105, 3x135, 3x165 Walked back from CTown. Tomorrow will be a rest day... |
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Great work guys! (Though I think I need mental floss for that speedo imagery, Cliff!:D)
[B]WU:[/B] Stretching/mobility 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Bench Press 5 @ 175# 3 @ 200# 4 @ 225# [I]These went easier as the weight got heavier. Except for the last two![/I] |
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hey i am a hairy canadian...what can i say about canadian's and speedo's at the beach that just seem to go together :rofl:
tonite speed bench 1rm competition pause at bottom bench press 240 (9) lbs more than i did at july's 2015 comp 4 board bench 20-20-20 95-115-125 fat bar push down 3 x 15 17 kg seated fat narrow grip row 10-10-10 90-100-110 ring row 100 keep up the great work guys....nice bench bill :pepper: |
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@Cliff - Leopard print speedo? I am going to have to burn out my mind's eye on that one... :yikes:
1/6 Rowing machine 30:00 5807m |
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As someone that lives on the Canadian border I can unfortunately confirm Cliffs statements about Canadians and Speedos'. I always thought the leopard print was more of a Quebecois thing, but maybe it goes over to BC as well.
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I own two speedos, both black, both nearly knee length.
Who knew they made speedos in size 44... (p.s., I was born and raised in Canada) Thursday January 7, 2016 Rest Day (and by this I mean being pretty much catatonic...) |
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JT - I don't think it counts unless it's a leapard Speedo! :rofl:
[B]WU:[/B] 400 m run 100+ SUs 10 Leg Swings on each leg in both directions 10 Air Squats 10 Push ups 5 Pull up holds with segmented negatives 25 Dead Bugs 10 Burpees (Yay! Burpees!!) 10 45# Shoulder Presses [B]WOD:[/B] 3 RFT: 12 DLs @ 135# 9 Hang Power Cleans 6 Push Jerks 15:23 [I]2 more rounds than my last attempt on 10 Dec 15. I was able to do the 1st round in 3:50, almost a minute faster than the last time![/I] [B]Evening WOD:[/B] 1 Mi dog walk DLs: 5 @ 270# 3 @ 305# 4 @ 340# [I]Would've done more, but I felt a strong pull where my pec attaches to my right arm. Desecration being the better part of valor, I called it a day![/I] |
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Snatch -kg 40x3 50x3 55 60 62
C/J-kg 80 85 87 Push Press - kg 80x4 70x6 81x3 I'm pretty sure the 81kg Push Press was a 3 rep PR. It also felt very easy. My overhead/pressing strength is so much better since i started doing more Oly stuff. While on the subject of Canada I am super happy with the current exchange situation, best it's been in ages. Kind of sucks for some of the local business in the area, Speedo sales at the mall must be down. |
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@Andrew - Given the warm weather around the holidays, how is the snow pack in your area? Snowed all day today here and the high country is supposed to get a big dump between today and Sunday so we are going to ski again next week.
1/7 WU: Row 10:00 1897m Workout: KB OH press 25, 35, 35 X12/ (R) 5 X3X20 Pull-downs 75, 85, 95 X12/ (R) 17 X3X20 Bulgarian Split Squats 20, 30, 30 X15 Counter height push-ups X3X20 (waist high) DB Rows 40, 45, 50 X12/ (R) 15 X3X20 Deadlifts 65, 65, 75 X15 |
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We got 7" with an ice crust on it while I was out of town. It warmed up yesterday and today so it's pretty bad. Tall grass is still poking through and I'm sure there will even be bare patches after this afternoon. I live in the St. Lawrence river Valley so at a lower elevation. I haven't been up in the mountains (Adirondaks) since I have been home but I know most of the resorts are fully open (Whiteface, Gore etc)
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Jan 7th Work: Never owned a set of Speedo's, thats a Cali guy for ya. Bless you guys in that cold weather… I can't take it!!
Row 2Min then 3 rounds 10 DB Lunges 10 Air-squats 10 push-ups Strength- Bench Press- 5x5 95, 115-2x, 125, 135 Work up to a max weighted pull up Worked on strict pull-ups, all the way to the bottom. did 3 sets of 5. Shoulders felt good….. weighted dip (none) Conditioning 21 Burpee by in 21-15-9 K.B. Swings (44lb) Push UPs 21 Toe to bar cash out 9:11 for me. |
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Friday January 8, 2016
An hour of stretching and mobility. . A slow warmup including some drills, then... C&J Practice 3x40kg 3x50kg 2x60kg 1x70kg 1x80kg 1x90kg 1x100kg 1x105kg 1x110kg NO MISSES!!!! Was really moving well. |
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Great stuff guys!
Patrick, Awesome pressing! Glad CF improved your shoulder press! It's something I have to keep working on! [B]WU:[/B] 1mi dogwalk 10 Burpees (Yay! Burpees!!) [B]WOD:[/B] Shoulder press: 5 @ 110# 3 @ 125# 3 @ 140# [I]Did the last round until my lower back started talking. Then it was time to call it a day![/I] |
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o.k. i will come clean....my wife thinks i look hot in the lepord speedo....although she does threaten me when i wear it, my pilsner beer dew rag, tye die t shirt and red hi top chucks with leaving me at the nearest walmart....:rofl:
tonite at the gym 2 rm box jump....10 lb ankle weights per side....24 1/4" speed squat....green bands 235 lbs 10 x 1 otm speed pulls green bands 225 8 x 1 otm back step lunge 4x4/s 24kg kb per side ghd raise 4 x 5 400 meter rhino walk 90 lbs.....the melting snow froze while we were inside so there was ice patches all along the way just for extra excitment 100 sit ups keep up the great work.....go sea hawks.....:pepper: |
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Jan 8.
JT nice work on the C&J Stretching/mobility… then WU Run 400M then 3 Rounds 5 pull-ups 10 dips 15 sit-ups WOD Conditioning 30 Front Squat, 155/105 95 for me…... 15 Muscle up Scaled……….. 20 Front Squat, 155/105 10 Muscle up 10 Front Squat, 155/105 5 Muscle up Scale today will be 1 c2b and 1 dip per m.u. 10:48 today Conditioning 2 EMOMx16 4 rounds of: Min 1: Run a Lap Min 2: 15/12 calorie Assault Bike Min 3: 18/15 calorie Row Min 4: 50 Double unders / 100 SU These was a good work-out today. We were moving the whole time!!! |
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1/8 Bike trainer 25:00 easy with 5:00 cool down
1/9 WU: Row 10:00 1902m Workout (for time): KB OH press 25, 35, 35 X12/ (R) 5 X3X20 Pull-downs 75, 85, 95 X12/ (R) 17 X3X20 Bulgarian Split Squats 20, 30 X15; 40 X10 Counter height push-ups X3X20 (waist high) DB Rows 40, 45, 50 X12/ (R) 15 X3X20 Deadlifts 65, 75, 85 X15 32:00 |
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this morning
speed bench mega bow bench red band 3-3-rm (6) 155-175-200 1/2 bench pin press 8-8-8 155-165-175 d handle push down 3 x 20 30lbs push down blue band 100 medium width row 10-10-10 100-100-120 keep up the great work guys |
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Saturday January 9, 2016
Deadlifts in the barn. Nothing heavy, not a lot of reps, wasn't feeling 100% Sunday January 10, 2016 Scratchy throat, runny nose, stayed on the couch. |
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Monday January 11, 2016
Still not feeling 100% Drove over to CTown on a frigid Monday morning. Stretching and Mobility Snatches 5x45# 5x95# 5x125# 1x135, 140, 150, 155, 160, 165 Back Squats 3x45, 95, 145, 195, 245, 275 Drove home |
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Yesterday:
DL-lbs* 135x3 225x3 275x3 315x3 340x3 375 405 F. Squat - lbs 135 155 170 185 205 225 250 Jerk - lbs 135 155 170 185 195 205 210! * used straps because the bars at the college gym have crappy knurling from all the dumb *** kids doing shrugs off the rails. I am really angry at myself :ranting2: I continue to write myself good workouts...then ignore them. Leading myself to situations where I aggravate problems I am having. Sure the 210lbs jerk PR was awesome, and it was good to pull 400+ again, but now my groin is all f'd up... again. I have decided to try this online program for a bit, maybe I can stick with that. |
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Cliff - You make me laugh!
JT - Hope you feel better. Good stuff guys! [B]WU:[/B] 400 m run 100+ SUs 10 Leg Swings on each leg in both directions 10 Air Squats 10 Frog Squats 10 Pushups 5 Pull up holds with segmented negatives 25 Dead Bugs 10 Burpees (Yay! Burpees!!) Chest to wall handstand hold [B]WOD:[/B] 3RFT: 50 Cal Row 450 SUs 50 Walking Lunges 26:33 [I]The SUs were tough! I used an old school gold's gym leather rope. I NEED to get another speed rope![/I] [B]Evening WOD:[/B] 1 mi dog walk Back squats: 5 @ 120# 5 @ 150# 5 @ 180# |
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thanks bill.....
hope you feel better soon JT....there is a nasy bug going around here with a close buddy out of work for a week and not in the gym for 3 -4 weeks.... hope i can avoid that one.... tonite day 1,200 at the box :pepper::pepper: russian kb swings 10-10-10-10-10 20-24-32-32-32kg ultra wide dead lift 1 rm 405 lbs....got 415 about 2/3's of the way up zerker squat 8-8-8 bar in elbows 95-135-155 goblet squats 20-20-20 16-20-24 kg kb reverse hyper 3 x 10 20lbs grd sit up with 2 17 lb chains 3 x 12 |
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O.Squat - kg: 30, 40, 45x3, 50, 55
5 RFT (5:24) 3 x F.Squat @ 50kg 8 x Box Jump @ 18" |
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Jan 11th
Nice Work Guys. JT-Rest and get better, Andrew- Listen to your body, I've been having problems with my shoulders for a good 15 months. One then the other. I've slooowwed down on the Shoulder lifts and as I feel better, go slooowww for a while. Wow Cliff Day 1200 at your Box!! Cool!! How long have you been doing X-Fit? WU Run 400M 3 rounds 10 PVC Pass-thrus 10 PVC OHS 20 Sit-ups WOD Strength- Warm up to a heavy Sq Clean, then 3×1 at 90% worked up to 145lb. 2×2 at 80-85%, does not need to be Touch and go 115lb. 10:49 for me. Scale 15-12-9 Pull Ups Sq Clean 95lb Run 2 Laps or 400m after each round Did 1min Plank. |
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@Andrew, plan the work, work the plan, don't deviate. We're over 50, we've all learned this lesson (yet sometimes we need to learn it again and again and again...)
Tuesday January 12, 2016 Was feeling a little better today. Drove over to CTown in the freezing wind and snow. Rowed easy 1k to warmup Did 500m 4 times with 3 minutes rest in between each interval. 2:20.3, 2:12.7, 2:11.3, 1:52.3 (that last one was all out) Rested half an hour, did some coaching and mentoring, then... Strict Presses 3x45# 3x65# 3x85# 3x105# 3x125# 3x145# (last one was a struggle) 1x155# 1x166# (PR)(video is on FB) 1x170# (PR) Did some more coaching, then drove home in the bitter cold feeling a warm glow. |
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Congrats Cliff! Awesome way to celebrate!
I just remembered that I've had my 6th anniversary doing CrossFit last week! You guys just keep on being kick@$$! [I]WU:[/I] 400 m run 100+SUs 10 Leg Swings on each leg in each direction 10 Air Squats 10 Frog Holds 5 Pull up holds with segmented negatives 25 Dead Bugs 10 Burpees! (Yay! Burpees!!) 10 Upper back neck stretches [B]WOD:[/B] Ring pushups ladder Body weight front squat ladder @ 225# 17 minutes + 17 reps ring pushups 3 minutes + 3 225# Front Squats [I]Three more minutes on the ring pushups than about a year ago! About the same on the front squats.[/I] |
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@Patrick 1201 days as of yesterday at crossfit squamish
one legged good mornings, one leg airplane twists, banded squats 12 min amrap in pairs....one working one resting....with another old guy 250 m row 5 20 lb wall ball 40' lunge w/20 lb wall ball 40' sprint back with said wall ball we got 6 3/4 rounds done 100 windshield wipers |
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Wednesday January 13, 2016
Drove down to Akron to work with Rubber City Weightlifting Coach Dan Bell. Stretching, mobility Clean and Jerk technique work up to 90kg. Was really feeling the effects of yesterday's rowing and strict presses Back Squats 3x20kg 3x60kg 3x90kg 3x120kg 3x135kg (3 rep PR) Waited a while until the room stopped spinning. Drove back to Cleveland. |
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Congrats on the Back Squat PR JT!!
[B]WU:[/B] 400 m run 100+ SUs 10 Leg Swings on each leg in each direction 10 Air Squats 10 Frog Holds 10 Downward Dog pushups 6 Pullup holds with segmented negatives 25 Dead Bugs 10 Burpees (Yay! Burpees!!) Kickup attempts [B]WOD:[/B] 15 min AMRAP: 9 DLs, 135# 12 HRPUs 15 Box Jumps, 24" 5 Rounds and 1DL [I]This was the most reps I have EVER done on this type of WOD! I stepped down on the box jumps, which slows them, but saves my Achilles tendon! Two PRs in as many days, awesome![/I]:pepper: |
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