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[JT Kalnay]

Thursday May 8th

Still feeling less than 100%.

Walked 1 mile
2 minute goblet squat
10 OHSx45#

Three rounds of:
10 Dumbell presses with each hand
10 pull downs (simulating bar muscle up)
5 dips (with green band assistance)
5 T2B (discovered that if I bend my toes in and towards my shins they are much more likely to hit the bar, which is a big problem for a guy with T-rex arms like me)
20 single unders
2 double unders
(This whole "metcon" was made at a pedestrian pace b/c I was having a hard time breathing due to the cold/sinus infection/spring allergies and b/c my body was feeling pummeled by yesterday's Oly practice).

At the end, did 5 pistols to a box on each side.

[Cliff Miller]

great work as usual guys

wednesday nite


for time:
50cal. Row
50 Box Jump Overs 24"
50 Deadlifts 180 lbs
50 Lateral Wallball 20lb
50 Incline pushup to a 24" box
50 Lateral Wallball 20lb
50 Deadlifts 180 lbs
50 Box Jump Overs
50cal. Row
*21min. time cap

made it to 17 reps of the 2nd 50 dead lifts

quite spanked by the end

going to try to make it to the gym tonite but am dealing with trying to organize a bbq for 300 mountain bikers for the first bike race of the season tomorrow plus it is my aniversary and am trying to figure out how to convice my wife that having her help me with the prep for the bbq is a great way to spend our aniversary so that i can have the extra time to go to the gym will report back on how that plan went

[Deb Weber]

Originally Posted by Cliff Miller

am trying to figure out how to convice my wife that having her help me with the prep for the bbq is a great way to spend our aniversary so that i can have the extra time to go to the gym will report back on how that plan went

Good luck with THAT one!!! (Go to the gym together???)

[Pat Quigley]

good to see every one. Back from more health problems. Mild COPD. Damn stopped the cigars years ago!

After warm up.
Bench Press 5-3-1 95-145-235

WOD 100 Wall ball
100 V ups
Anytime there is a break in motion, 200 yard run.
Count total time and number of runds
30:18 9 runs(walks).

Good to be back.

[JT Kalnay]

Closing in one 1 million views of the blog...

Friday May 9, 2014
Oly Practice
http://youtu.be/8CXY9FG52ws

10# snatch PR
Ties C&J PR

6 weeks until Pan Am Games in Toronto 6/21

[Pat Quigley]

Originally Posted by JT Kalnay

Closing in one 1 million views of the blog...

Friday May 9, 2014
Oly Practice
http://youtu.be/8CXY9FG52ws

10# snatch PR
Ties C&J PR

6 weeks until Pan Am Games in Toronto 6/21

pretty cool shot on the home page.

[Bill Hoogsteden]

Great WODs Guys!!

8 May:
WU:
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 45# OHS
10 45# Presses

WOD:
EMOM for 10 Min 3 Cleans @ 145#

Annie
150 SUs
50 AbMat Sit Ups
120 SUs
40 AbMat Sit Ups
90 SUs
30 AbMat Sit Ups
60 SUs
20 AbMat Sit Ups
30 SUs
10 AbMat Sit Ups

7:40

Cleaning 145 was tough. Annie went quick even though I had a couple of missteps getting started. My abs were killing on the 40 sit up round. I did this about 40 sec slower than my last attempt about 2 years ago.

9 May:
WU:
400m run
100+SUs
10 leg swings
10 45# OHS
10 45# Presses
10 Pull Ups
10 Push Ups

WU:
"Nate"
20 Min AMRAP:
2 MUs (Jumping)
4 HSPUs (Stinkbugs)
8 KBS (1.5 Pood)

12 rounds + 2 MUs + 3 HSPUs

The last time I did this (Dec 2012), I did 13 rounds. This time, my shoulder was sore and I was feeling it. Still, it wasn't too bad.

[JT Kalnay]

Saturday May 10, 2014

MC and Judging at NFT CrossFit, lots o' fun watching some great athletes.
Good to see Jarrod and the crew from Tiffin.

Afterwards, did a deadlift workout. Ran out of room on the bar (didn't have any metal plates). Ran out b/c I got 495!!!!!!

Walked a couple laps around the farm when I got home.

[Alden Hingle]

Originally Posted by Cliff Miller

alden...i have this posted on my wall at work and look at it the first thing every morning when i walk into my office

life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, drink in the other, body throughly used up, totally worn out and screaming, "WHOO-HOOO" what a ride!

Cliff - Amen to that! Better to wear out than to rust out.

5/3 Road bike ride/ Cascade to Green Mountain Falls - 3 loops. 30 miles; 2:15; 1860' climbing

5/4
WU: The usual suspects
Workout: 4 RFT
Deadlifts 75 X12
KB swings 35X30
7:06
Cashout: Row 500m

5/6 Road bike ride/ Home to Centennial trail. 31 miles; 2:28; 2099' climbing

5/7
WU: Row 1 km; halos 25, 35X20; air squats X2X10
Workout: 4 RFT
Deadlifts 75X14
Swings 35 X35
8:44
Cash out: Row 500m

5/8
WU: Row 1km; halos 25, 35X20; air squats X2X10
Workout: 4 RFT
Box jumps (16" box) X15
Walking lunges X20 yds
KB swings 35 X40
13:46
Cashout: Row 500m

5/9 Mountain bike ride/ Red Rock Open Space; 10 miles; 1:54; 1277' climbing

5/10 Rest day. 110 mile dual sport motorcycle ride, combo of highway and dirt to Sedalia, CO.
Cash out: Cadillac margarita and begin cooking for Mothers Day visit by mother-in-law.

[JT Kalnay]

@Alden, sorry to hear about the health problems, glad to see you back.

Sunday May 11, 2014
Happy Mother's Day

On the Drive 'O Desire (which is in front of the Garage 'o Grunts and the Shed 'o Pain {where the concrete is currently curing})

2 minute goblet squat
OHS
10x11#
10x45#
5x65# (Yay!)

Front squats to 245#, bail/fail at 255# (had it moving up though!)
I have to improve my front squat a LOT to achieve my goal of a 300# C&J.
Right now I can power clean more than I can squat clean...

"Metcon"
3 rounds
20 double unders
3 squat cleans at 95#
(I had to sit down after the dubs on each round)

and yes:
It's better to burn out,
Than to fade away,
My my, hey hey.