181031

30 minute row: 7057m, 2:07.5/500m

181031

Saturday 181027
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

7 rounds + 3 box jumps.

Warm-up 10 minute row: 2394m, 2:05.3/500m

181029

Friday 181026
Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Time: 54:41

181027

Mountain Biking at Blackhawk Ski Club, Pleasant View, and Cam Rock. Approximately 20+ miles total.

181026

Hiking at Devil's Lake, Gibralter Rock, and Ferry Bluff. Approximately 14.9 miles, 1,570 feet elevation gain.

181022

Monday 181022
Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

Scaled to:
Complete as many rounds as possible in 20 minutes of:
400 meter run
25 hip extensions
25 GHD sit-ups

4 rounds + 400 meters

Warm-up 10 minute row: 2418m, 2:04.0/500m
Cool-down 10 minute row: 2261m, 2:12.6/500m

181021

Sunday 181021
Back squat 1-1-1-1-1-1-1 reps

275-285-295-305-315-325-335 (PR)

Very happy to get this PR today. It was a long time coming and I wasn't sure if these numbers were ever going to be in the cards again at the age of 45.

180305: 255-265-275-285-295-305-315
170414: 255-275-285-295-225-225-225
160929: 275-285-295-305-315-320-325(f)
160314: 275-285-295-305-315-325-335(f)

Warm-up 10 minute row: 2424, 2:03.7/500m
Cool-down 10 minute row: 2365, 2:05.7/500m

181019

Thursday 181018
4 rounds for time of:
20 squat cleans
800-m run

Men: 115 lb.
Women: 75 lb.

Scaled to: 95 lb. squat cleans
Time: 28:27

Warm-up 10 minute row: 2414m, 2:04.2/500m

181017

Row 30:00. 7067m, 2:07.3/500m

181016

Tuesday 181009
Deadlift 10-10-5-5-3-3 reps

275-305-325-335-345-350. 11,185 lbs. total

Warm-up 10 minute row: 2332m, 2:08.6/500m

181015

Saturday 181013
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Scaled to:
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Time: 15:55

Warm-up 10 minute row: 2403m, 2:04.8/500m

181012

Sunday 181007
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Time: 14:05

Warm-up 10 minute row: 2349m, 2:07.7/500m

181011

Saturday 181006
4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Time: 12:37

Warm-up 10 minute row: 2360m, 2:07.1/500m

181010

Wednesday 181010
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaled to: 60 single-unders
Time: 20:59

Warm-up 10 minute row: 2414m, 2:04.2/500m

181006

Wednesday 181003
For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

Men: 225 lb.
Women: 155 lb.

Scaled to 185 lb.

Time: 12:14

Warm-up 10 minute row: 2313m, 2:09.7/500m
Cool-down 10 minute row: 2224m, 2:14.8/500m

181005

Tuesday 181002
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.

95-105-115-125-135
140-145-150-155-160
165-170-175-180-185-190-195

Did split jerks since that's how I did the 2018 Team Series Event 7 workout on 181002 and I wanted to practice that more. Felt good so I did some extra reps.

180205:
95-105-115-125-135
145-150-155-160-165
175-180-185(f)-185(f)-185(f)

Warm-up 10 minute row: 2387m, 2:05.6/500m

181003

Monday 181001
2018 Team Series Event 8
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scaled to:
30 toes-to-bars on floor
40 single-arm dumbbell snatches, 50-lb
50 dumbbell box step-overs, 50-lb, 22-in. box
40 single-arm dumbbell snatches, 50-lb.
30 toes-to-bars on floor

Time: 15:41

Warm-up 10 minute row: 2514m, 1:59.3/500m
Cool-down 10 minute row: 2253m, 2:13.1/500m

181002

Saturday 180929
2018 Team Series Event 7
1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

185 lbs.

Warm-up 10 minute row: 2457m, 2:02.1/500m
Cool-down 10 minute row: 2190m, 2:11.0/500m

181001

Friday 180928
2018 Team Series Event 6
2 rounds for time of:
50-cal. row
25 handstand push-ups

Time: 13:02. First round Rx, second round elevated pike push-ups.

Warm-up 10 minute row: 2506m, 1:59.7/500m
Cool-down 10 minute row: 2378m, 2:06.2/500m