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Jan, Still body weight dips are nothing to sneer at! Your friend sounds like a real firebreather!! Nice work!!

Patrick, Congrats on doing Jackie Rx!!

[B]WU:[/B]
1 mi run
10 10 SUs with a DU attempt (Got 4)
10 leg swings on each leg in both directions
10 air squats
10 frog holds
5 pushups
Unable to do any Pullups!!:yikes:
10 Burpees (Yay! Burpees!!)
Burgner warmup

[B]WOD:[/B]
Colby:
5 RFT:
10 HSPUs (belly to wall)
17 snatches, 75#
11 C2B Pullups

25 min

[I]My triceps were killing me for yesterday! They woke me up last night! I was able to do the C2Bs. I got the 1st two rounds done in under 9 mins, then I slowed down.[/I]

[B]Evening:[/B]
Planting rose bushes
1 mi dogwalk

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[B]WU:[/B]
500 m row
10 10 SUs with a DU attempt (got 4!)
10 leg swings on each leg in both directions
10 air squats
10 Frog holds
10 pushups
1, 2, 3, 4, 5 Pullups :pepper:
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Collin: (scaled)
6 RFt: (did 2)
400 m sandbag carry (did a 50# DB)
12 Push Press @ 115#
12 Box Jumps (Did step ups)
12 SDLHPs @ 95#

19:54

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5.24.2017 Wednesday

WU: Run 400 then
Gymnastics Skills Warm-Up
Every minute, on the minute for 6 min (2 sets)
min 1
Wall climb with nose and toes hold x 30 seconds
min 2
Back-To-Wall Handstand Marching x 20 reps
min 3
Back-To-Wall Donkey Kicks

1 x 1 1 Rep Max Front Squat I hit 175lb.
Score Type:: Total Weight
In 10 minutes or less Work up to A heavy Single

WOD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/105 lbs)
15 Burpees

I got 3rds. +12 used 105lb, this one was tuffer then it looked!!

Accessory Work:
Every minute, on the minute, for 6 minutes (3 sets) complete:
Odd minutes – L-Sit Lifts on Box x 20 reps
Even minutes – L-Sit Flutter Kicks on Kettlebells x 15 seconds

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Patrick, Awesome workout! The gymnastics stuff looks amazing. And you are right, those cleans are very tough! (Yay! Burpees!!) ;)

[B]WU:[/B]
500 m row
5 10 SUs with a DU attempt (got 1)
10 leg swings on each leg in both directions
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
Daniel:
50 Pullups
400 m run
21 thrusters @ 95#
800 m run
21 thrusters @ 95#
400 m run
50 Pullups

32:09

[I]I tried to keep moving, and hanging onto the bar during the thrusters.
I was trying to break 30 min. I failed that, BUT, I clipped 5:06 off my last attempt on 6 September 2016!! This was my fastest Rx'd Daniel!! :pepper: Must've channeled my inner Patrick!! :rofl:

Also, they finished the floor in our CrossFit room! They put down Rogue lifting platform material! It's going to be AWESOME!! [/I]

[B]Evening:[/B]
1 mi dogwalk
10 Pullups
10 1.5 Pood KBS
Dead Lift:
5 @ 215#
5 @ 250#
6 @ 285#
8 @ 165#

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5/22
KB C&P 35# X5X(1-3) (60 reps)
KB snatch 35# X8:00 (98 reps)
Pull-ups 13, 11, 7
Farmer's carry 160# X30 yards

5/23 Rest day

5/24 Off road motorcycle ride. Over 100 miles of dirt in the Rampart Range area.

5/25
WU: 1 mi dog walk; row 1 km; halos 25, 35, 35 X20
Workout:
KB C&P 35# X5X(1-4) (100 reps)
KB swings 35# X3:00 (107 reps)
Pull-ups 5, 11, 8, 7
Farmer's carry 160# X30 yards

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Alden, you are kicking @$$ my friend!! All that KB work and Pullups, not to mention the farmers carries!! My hat's off to you!!!

1 mi dogwalk
10 Burpees (Yay! Burpees!!!)
10 Pullups
10 1.5 Pood KBS

Shoulder Press:
5 @ 80#
5 @ 90#
6 @ 105#
5x10 @ 60#

[I]I almost had 7... Oh well!:shrug:[/I]

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great work as usual guys....just checking back in....had a great week of life chores, going to the gym and doing the typical powerlifting days

preped tuesday night for a squamish off road cycling association mountain bike race wednesday....125 people showed up....mmmm fish taco's and micro brew....

friday was super hot here for late may so i did an 800 m rhino walk w/a 45 lb plate and stopped at the beer store and picked up a 15 pac of beer for the last 550 m of the walk....then a fire beather and i messed around with the farmers carry.....got up to 570 lbs for 20 feet or so.....was done for the evening....

today....speed bench, 1 and 3 board football bar bench press, rogue grip rows, toes to post and wind shield wipers and red band pull aparts

spent the after noon putting in a larger 4 barrel carberator and manifold into the '67 newport....now i need a larger fuel pump.....boy is it fun reliving the late teens with that car:D

keep up the great work guys.....

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5.26.2017 Friday Youngest Daughter graduated HS today. No more HS in our house!! 4 Kids later.

1 x 3 Bench Press Build up to a heavy set of 3
Score Type:: Total Weight
3 3 3 3 3
3@115 5x

4 x 5 Dumbell Press
Score Type:: Total Weight
Dumbbell Shoulder Press 4 x 5 Reps
5@15lb 4x

WOD:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs) 65lb here
10 Pull-Ups Rest 4 minutes, and then . . .
2RDs. + 15 on this one

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg) 53lbKB
15 Hand-Release Push-Ups

2RDs + 18

05.29.2017 Monday- "Bless all you Vets"
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

65Min. 14Sec. First time I have done Murph. I'm usually at the INDY 500. I was really worried about the Push-ups with the BUM shoulder.
I did 20 sets of :
5 Pull-up
10 Push-ups
15 Air-Squats.
I RX'd it and was happy with the result. My legs were wobbly at the beginning of the 2nd Mile.

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Great great work guys!!
Had almost a week layoff, was on a four day trip to Barcelona, Spain, just together, without kids,with my wife - was great. Lots of walking, my wife use a stepcalculator app on her phone and it was like 18000 one day, 25000+ the following....

Mon 29May:
Some shoulder exercises with rubberband,
facepulls, rear laterals etc
SitUps:
10,20,30reps

Tue 30May:
C2row 5min-1100m
Each other set barbell rows,each other Dips:
Barb row:
10,10reps/60kg (132lbs)
10,10reps/80kg (ca180lbs)
Dips:
5,5,5,5reps
Lying ring pullups:
8,8reps
Barbell french press:
15,15/30kg
C2row 10min - 2254m
Some steching

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wow jan you guys are walking machines.....what a great way to see where you are visiting eh?

Patrick.....whooo hooo life starts all over again now eh?

Monday.....safety squat 1 rm w/ chains 320 lbs plus 102 in chains 422 total pr :pepper:

block pulls 8-8-8-8 225-275-295-305

200 large green band good mornings

1 hour dog walk in the heat.....none of us moved to fast

last night

belt squats standing on 14" boxes 10-10-10-10 w/kb attached to belt

farmers carry work it up...got up to 420 for 20'

messed around with a buddy picking up stones.....got up to 190

200 large green band good mornings

keep up the great work guys