Monday! 11.30 A. Back squat, build to a heavy single for the day - #350 (new PR!) B1. Weighted pronated CTB pull-up, 4 x 3-4, 31X0; :90 rest - #35/all were very tough B2. Behind-the-neck push jerk, 2-2-2-2, 21X1; :90 rest - #205-215-220(fails)-212.5-212.5(yeah, uneven bar again...) + 5 sets: 3 rounds of [1 bar muscle-up + 3 toes-to-bar] total mess on BMU, couldn't hit all 3 w/o dropping off...I struggle with BMUs! :30 rest 12' handstand walk - felt good! 15 Assault Bike calories (:35ish, 600+watts) :30 rest Some good, some very rough today, but I was able to train and that is a positive in and of itself! #crossfit #crossfitmasters #rtg16

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This popped up on my #Timehop today...this one was a bit scary...my back was a mess for a bit...feel very lucky to be able to walk that one out of the woods #bike #wrecks #getoutside

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Saturday: 11.28 Every :90 for 5 sets: 1 squat snatch, all moderate/tough - ugly today all at #175-180 + Every :90 for 5 sets: 1 squat clean + 1 front squat, all moderate/tough - ok #225 + For 14:00: Evens: 8 kipping handstand push-ups Odds: 8 CTB pull-ups Both were tough today, cycle times felt slow. Grip started to go on the CTB + AMRAP in 4:00: 2 med ball over shoulder, #150 8 wall balls, 30 to 10' 5 rounds, this was rough! #crossfit #crossfitmasters #rtg16

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Lake Hope! Been a while! Great getting back here today to ride while the weather is awesome! #bike #mountainbike #getoutside #useyourfitness #crossfit

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Banjo helping out @quadjilla41 with her planks! #dogfit #bassetsandbarbells

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Turkey Day doesn't stray til we get a in a ride! #tradition #turkey10+ #bike #turkeytrailride

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Thursday: A. Jerk balance, 3-3-3 speed over load; :90 rest - 95-115-125 B. 1 paused front squat + 1 1&1/4 front squat + 1 front squat, 4 x 1 moderate/tough; begin a set every 2:00 - 230, these were tough! C. Butterfly CTB pull-up, 12 x 3 unbroken; begin a set every :30 - worst these have felt in long time, not sure shoulder were ready for this one... + 8:00 @ 80% of [2 muscle-ups + 4 squat snatches @ 115 + 6 deadlifts @ 115] - felt off today, struggled through 6 rounds of this one 4:00 rest For time: 90 double-unders(unbroken) 45 row calories(sub-1:50, 1500-1600 cal/hour) 90 double-unders(29-21-40) 4:06... #crossfit #crossfitmasters #rtg16

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About ad close to @wheelieee_wonka as I can get on the downhills! #bike #getoutside

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Great day getting those #DINAB boys out on #mountainbikes #useyourfitness #getoutside #crossfit @tdswack @jtate59

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Tuesday Tester!

 For time:
10 unbroken clean & jerks, 135
1200m row
10 unbroken clean & jerks, 135
1200m row
10 unbroken clean & jerks, 135
1200m row
10 unbroken clean & jerks, 135
1200m row
10 unbroken clean & jerks, 135


25:01 - sub-2:00 on the row average was a little disappointing...this was tough! I was hoping to average around 1:50 for the rows and was near that on the first one, then settled into 1:55-2:00 for the remainder.

 I think on a re-test I would be able to shave some time off and maybe be in the 23:00s...I was very cautious when starting the C&J to be sure I was ready to go unbroken.

Nice after school hike! #getoutside #useyourfitness #hike #crossfit #recovery

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Monday! 11.23 A. Back squat, 2-2-1-1, 20X1; 3:00 rest - 305-315-325-345(tied PR) B1. Weighted pronated CTB pull-up, 3 x 4-5, 31X0; :90 rest all w/ #35 B2. Behind-the-neck push jerk, 3-3-3, 21X1; :90 rest 185-205-215, felt OK, got a bit wide instead of under on the last set + 5 sets: 1 legless rope climb 10' handstand walk 30m Farmer's walk, 70/hand :30 rest 20 Assault Bike calories (500+ watts-1:00ish) :30 rest #crossfit #crossfitmasters #rtg16

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Ummmm...there seems to be some white stuff stuck on your tires... #snowride #bike

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The dipping dots were falling from the sky this morning! #getoutside #useyourfitness #bike #snowride #crossfit

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Awesome performance by @JHSdramaclub tonight! What a talented group of young men and women! #canttakeitwithyou #positive

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Saturday November 21st, 2015

David joined me to do some work this AM! Always good to have a training partner to push you!

Every :90 for 5 sets: 1 squat snatch + 1 hang squat snatch, all moderate/tough-165-165-170-170-175

these felt ok, the last one at 175 felt the best

+ Every :90 for 5 sets: 1 squat clean & split jerk, all moderate/tough -190-205-210-210-210

Felt solid with a sketchy rep at 210 then the last one felt good again, still working on that transition.

+

For 12:00:
Evens: 8 kipping handstand push-ups - less than :20 on these, felt solid

Odds: 8 CTB pull-ups - went to regular kip for the last set and a half, still off on the timing for butterfly

+ 27-18-9 for time:

Wall balls, 30 to 10(UB-9+9-UB)

KBS #70 (UB-9+9-UB)

4:56...this was rough!

Empty box...early Saturday Morning...time to #embracethegrind #crossfit #crossfitmasters #rtg16

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The Ironmen finish the season 11-3, losing to Zanesville in the Regional Final 38-21. Great season boys! #Ironmen

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After 1, Zanesville leads 7-0. #Ironmen #week13

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Some special guests for the Pep Rally! #hungergames #week13 #tribute #Ironmen #gotime

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#Ironmen #week13 #clapyourhands

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@dwoot61 @jtate59 @wolfdizzle29 getting after it this AM! 4 rounds for time 4 power cleans #185 4 CTB Pull-Ups 4 Burpee box jump over 4 Med Ball Over Shoulder #100 #gotime #week13 #forzanesville

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Thursday: A. Jerk balance, 5:00-8:00 light tech work - nothing above 95 - first time, felt a bit awkward B. Squat clean, build quickly to a heavy single - only went to #225, felt ugly and off C. Butterfly CTB pull-up, 10 x 3 unbroken; begin a set every :30 - ehhh...a bit off + 15:00 @ 80%: 2 muscle-ups 4 kipping handstand push-ups 8 kettlebell swings, 70 12 rounds and 2 MUs, started at EMOM pace and slowed to 1:30/ pace + right into 800m easy jog (sub 5:00...) #crossfit #crossfitmasters #rtg16

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Scenes from the hall! #week13 #ironmen #gotime

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Wednesday! 5 rounds easy: 30 Assault Bike calories(300ish watts) 500m row(1:52ish pace) 5 wall walks :20 L-hang from bar accumulation (better, but still tough and a slightly ugly L) + 15:00 mobility work of choice - worked on the shoulders and hips, and rolled the IT band. @cincybengals1 @MWill_1 hit some Odd Object Conditioning this AM! #crossfit #crossfitmasters #rtg16

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Tuesday November 17th, 2015

11.17
A. Hang power snatch, build to a max for the day - hit #170, missed #175, can't get the catch down!

B. Clean pulls, 3 x 1 @ 275; begin a set every 2:00 - heavy, but ok...

then  9 rounds even:
5 toes-to-bar
5 power cleans, 135
5 shoulder-to-overhead, 135
:45 walk rest
All at :24-:25 - these went quicker than I thought they would, TTB felt a bit better today...

+ 3 sets:
:35 row @ 97%
effort 4:55 walk rest

204m
204m
206m
These got rough! Still was able to go over 200 meters which was similar to the last time I did this in late June (and that was at altitude).

11.16 A1. Back squat, 2-2-2-2, 20X1; :90 rest - 305-310-315-320 A2. Weighted supinated CTB pull-up, 1-1-1-1 all heavy but not maxes, 21X0; :90 rest - all 70 B. Behind-the-neck push press, 2-2-2, 21X1; :90 rest- all 185-failed 190 + 4 sets: 12' handstand walk (felt better) 50m Farmer's walk, 70/hand :60 rest 2 rope climbs (ugly today) 16 Assault Bike calories (all sub :45) :60 rest #crossfit #crossfitmasters #rtg16

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Requisite #SundayTrailSelfie with them boys...#bike #ride #mountainbike

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Joe finding some new sites on the trail! #bike #mountainbike

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Hmmmm...

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Good day out in the woods! #mountainbike #getoutside #useyourfitness #crossfit #bike

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Saturday November 14th,2015

11.14

A. Squat snatch, build quickly to a tough single - felt like the tin man warming up, hit #145-#165-#185 - feeling more confident in being able to hit 185

B. Squat clean & jerk, 8 x 1 @ 205; begin a rep every :60 - this felt rough - may not have been warm-ed up enough...

+ For 15:00:
1st: 8 kipping handstand push-ups
2nd: 8 wall balls, 30 to 10'
3rd: 8 CTB pull-ups

All unbroken and felt pretty good, HSPU felt the best they have (ever)

 +
For time:
60 burpee box jumps @ 24, begin every minute w/6 kettlebell swings @ 70

- definitely rough... Finished in 6:43...ouch

New tools for the box!" #crossfit

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Thursday November 12th, 2015

11.12
A. Squat clean & split jerk, build to heavy single - #225, seem stuck here...not comfortable with the transition from clean to jerk and not getting under the bar

B. Butterfly CTB pull-up, 10 x 3 unbroken; begin a set every :40 - ok

then 12:00 @ 80%:
5 muscle-ups(unbroken)
5 squat snatches, 115
5 kipping handstand push-ups(unbroken)
5 med ball over the shoulder

3 rounds and all but 3 medballs on round 4, HSPU felt the best of the movements today

+ right into 800m easy jog(slow...)

Some #activerecovery today: 11.11 5 rounds easy: 30 Assault Bike calories(2:20) 500m row (1:52ish) 5 wall walks :20 L-hang from bar (tough, felt it some in low back) + 15:00 mobility work #crossfit #crossfitmasters #rtg16

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Tuesday November 10th, 2015

 A. Hang power snatch, build to a 2RM - an ugly #165, went from above the knee, and I can't seem be very explosive and then drop into a good power position from there

B. Clean pulls, 4 x 1 @ 265; begin a set every :90, these were ok...

then 6 rounds for even times:
7 toes-to-bar (ugly, need to clean up)
7 ground-to-overhead, 115
7 bar-facing burpees
:90 walk rest

:47 :45 :44 :43 :44 :44? Timer cut off...

I felt like I was moving pretty quickly, looking at the video I was very sloppy, the TTB were broken and several iffy reps, on the burpees I needed to be sure to get my chest down, I felt like I was, but the video looks differently...

then
3  sets:
:30 row @ 97% effort
4:30 walk rest
173m
177m
175m

Slightly below the 180 threshold I was hoping for...

Monday November 9th, 2015

Somethings not quite right with that bar...

11.09
A. Back squat, 3-3-3, 20X1; 3:00 rest - 295-305(315)-310(320) - I had an extra 10 on the right side for the last 2 sets, thought something was off... sometimes I just can't count...
B1. Weighted supinated CTB pull-up, 1-1-1, 21X0; :90 rest -62-70-78
B2. Behind-the-neck push press, 3-3-3, 21X1; :90 rest -135-165-185-should've have started heavier...

C. Offset carry, build to a very heavy 20m/side - 88 Overhead and 120 in the farmer - felt solid, after I got the bell overhead, getting it there was tough...

+

5 sets:
1 legless rope climb (better than expected)
10' handstand walk (felt solid)
:30 rest
:60 Assault Bike @ 90% aerobic (450+ watts)
:30 rest

Can't forget the #SundayTrailSelfie #bike #trail #ham

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Beautiful fall day in the woods! Love being in the steel Singlespeed! #getoutside #useyourfitness #29sngl #onegear #crossfit #bike

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We picked up a couple of new pieces of equipment for the box today! #crossfit

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Saturday: 11.07 A. Squat snatch, build quickly to a 85-90% 1RM and accumulate 3-6 singles there according to feel; rest as needed - 185(3)-196(2)-201 + AMRAP in 10:00: 1000m row (3:32) 30 ground-to-overhead, 155 (8:00) 100 double-unders Finished the DUs at 9:40, didn't have time to row again- went too slow on the GTO, faded a bit on the row + For 10:00: Evens: 14 wall balls, 20 to 10' Odds: 7 CTB pull-ups w/regular kip - felt good #crossfit #crossfitmasters #rtg16

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Jackson scores first to take a 7-0 lead over Bexley! #ohsaafootball #JHS

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Thumbs up to this "last day of summer"! #getoutside #useyourfitness #bike #mountainbike #crossfit

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Thursday November 5th, 2015

A. Squat clean, build quickly to a moderate single - #230 - no misses, no oly shoes - felt solid today!



B. Butterfly CTB pull-up, 5:00-8:00 practice - feeling solid!



then 12:00 @ 90%:

2 muscle-ups
4 kipping handstand push-ups
6 front squats, 115
8 kettlebell swings, 70
7 rounds and through the 6 FS on 8




+ right into 800m easy jog (just under 5:00, legs didn't start working til around 300m...)

Wednesday November 4th, 2015

: Some #activerecovery
3-5 rounds easy:
30 Assault Bike calories (250 watts)
750m row (1:55)
4 alternating tough Turkish get-ups (53)
:15/side 1-arm passive hang from bar

+ 15:00 mobility work of choice (lots of foam risking today and some ankle/hip work)

Actully got 8+ hours of sleep last night, felt pretty good today...hmmm....connection?

Tuesday November 3rd, 2015

11.03

A. Hang power snatch, build to a 3RM - wasn't feeling these today, only hit #155 - not sure what was going on with these

B. Clean pulls, 4 x 1 @ 260; begin a set every :90, felt ok...

then
5 rounds for even times:
8 ground-to-overhead, 135
8 burpee toes-to-bar
2:00 walk rest
1:07
:55
1:00
1:02
1:05

All GTO unbroken and it is tough to cycle those burped TTBs!

+ 3 sets: :25 row @ 97% effort 4:05 walk rest
147m
149m
149m
Last time I did these in June I was at 153 every time, so I'm a bit disappointed with these today...my rowing has seemed off lately...

Monday! 2 A. Back squat clusters, 5 x 1.1 moderate/tough, 20X1; :15 between singles, 2:00 rest -295-305-310-315-315 B1. Weighted supinated CTB pull-up, 4 x 2-3, 21X0; :90 rest -53-53-58-62 B2. Behind-the-neck shoulder press, 2-2-1-1, 21X1; :90 rest -135-135-140-140 C. Offset carries, 3 x 20m/side; :90 between sides - 70DB OH, 88 KB carry - DB was a bit more awkward than the on from last week + 15:00 Assault Bike @ Z1, off every 3:00 for 10-15' handstand walk - last HSW felt good #crossfit #crossfitmasters #rtg16

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Drove through the mists to get in a great ride at Scioto Trail with these guys! #getoutside #useyourfitness #bike #mountainbike #crossfit

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