Checking out some new single track at STSF! #mtb #bike #getoutside #crossfit

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Thursday: Still on that #activerecovery tip...I guess it's safe to say I qualified for the next round...not quite high enough to have a legit shot, but let's see what we can do @cincinnatistrength! 03.31 30:00 @ very easy pace: 500m row(sub-2:00) :60 front leaning rest on ground 100 single-Unders 100m light Farmer's walk(#44) 3 wall walks 4 + 500m row and :30 FLR + 10:00 mobility work of choice #crossfit #crossfitmasters

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Wednesday: 30:00 @assaultairbike @ Z1, off every 5:00 for 10m walking lunge + 10m bear crawl The 15:00 mobility work. Feeling better and recovering from the #crosfitopen2016 #crossfit #crossfitmasters #ontothenextone #activerecovery

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Single track is good for the soul! #thinribbonofyumminess #mtb #bike #getoutside #crossfit

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Tuesday...#activerecovery continues 6000 meter row @ Z1 pace... 25:29 (2:07/500) The 15:00 Mobility Work #crossfit #crossfitmasters #theOpenisover #ontothenextone

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Monday...some active recovery! Not for time: 10 dead hang to inverted, :03-:05 pause @ top 30 alternating Turkish get-ups, light/moderate 30 strict pull-ups + 10:00 mobility work #crossfit #crossfitmasters #crosfitopen2016

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A little Bob Evans to start off the day! #getoutside #bike #mtb #crossfit

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How do you recover from 16.5? Follow this guy through the woods and mud and follow the directions in the bike... #getoutside #activerecovery #crossfit #mtb #bike

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16.5...done! That was nasty! Thanks for the support this AM @jtate59 @rondel_spires and Jason! #betterthan2014 #crossfit #crosfitopen2016 #crossfitmasters

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03.25 20:00 easy bike & 16.5 movement prep Last one of the year...we all know what it's gonna feel like...this was my worst workout of 2014...gonna me a fight for me to stay in the top 200 and make the qualifier...#:04 #crosfitopen2016 #crossfitmasters #crossfit

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So many choices...had to #getoutside and enjoy this weather! Nothing like the dirt beneath your tires and being in the woods! #bike #mtb #crossfit

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Thursday...hours til it's #gotime for the last time of this years @crossfitgames Open! Did a little work this AM... 03.24 A. Squat snatch, build quickly to a single @ 80% 1RM - #185 + 3:00 @ 90%: 1 muscle-up 3 thrusters, 115 2 muscle-ups 6 thrusters 3 muscle-ups 9 thrusters and so on... Made it through 5 Thrusters in the round of 9... + :60 rest + 3:00 @ 90%: Box jumps w/step-downs, 24 (52 total 18-17-16 by the minute) + :60 rest + 3:00 to build to a tough (NOT MAX!) overhead squat triple from the ground - #185, wasn't quite feeing the #205 today... + 10:00 mobility work of choice #crossfit #crosfitopen2016 #crossfitmasters

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Wednesday: 03.23 15:00 @assaultairbike @ Z1 - 4.7 miles, 123 calories + 6 alternating Turkish get-ups, 70 - woah! 10 alternating Turkish get-ups, 53 14 alternating Turkish get-ups, 35 + 15:00 mobility work of choice #crossfit #crosfitopen2016 #crossfitmasters

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Wednesday: 03.23 10:00-15:00 Assault Bike @ Z1 + 6 alternating Turkish get-ups, 70 - woah... 10 alternating Turkish get-ups, 53 14 alternating Turkish get-ups, 35 + 10:00-15:00 mobility work of choice #crossfit #crosfitopen2016 #crossfitmasters

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Introduced @heathmckinniss to Scioto Trail tonight! Awesome evening to hit the trails! #getoutside #bike #mtb #crossfit

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Tuesday March 22nd, 2016

03.22

I haven't been updating the blog since the Open began, just letting the auto-pots happen from Instagram. So far I'm sitting inside the top 200, although not nearly high enough to make a run at a chance to make the games...hopefully I'll be able to stay inside the 200 and have the chance to complete the Master's Qualifier events...

A. 1 squat clean + 1 front squat, 6 x 1 moderate, begin a set every :60 #225



B. Pistol practice, 5:00 - no more than 30 total reps - u-g-l-y...#onlytheleft


+ 5 sets: 1 snatch pull @ 100% snatch max(#205)
:30 rest 1 dead hang to inverted w/controlled descent + 1 toes-through-rings + 3 strict ring pull-ups
:30 rest
:30 Assault Bike @ high aerobic effort - sprint the last set (12 calls, 18 on last set)
:30 rest

+
10:00 Assault Bike @ Z1

16.4 retest...first 3 movements feel good today...ran into a wall on the HSPUs...it is what it is...reps in the bank for the future...good test and I see where I'm lacking...#ontothenextone #crossfit #crosfitopen2016 #crossfitmasters

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16.4 recovery hike! Felt good! #getoutside #crossfit #hike

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16.4...finished...not quite what I hoped for...almost according to plan...we'll see...#crossfit #crosfitopen2016 #crossfitmasters

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Friday! 03.18 20:00 easy bike & 16.4 movement prep #crossfit #crosfitopen2016 #crossfitmasters

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Beautiful evening to hit the trails! #mtb #getoutside #crossfit #bike

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Heading to the trails...#ohiowx #bike #mtb

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Thursday: felt off this morning... 03.17 A. Thruster, build quickly to a moderate/tough triple, then add just a bit more for moderate/tough single - total struggle...#185 + 3:00 @ 90%: 9 handstand push-ups 9 Assault Bike calories 2+12...UB on HSPU...didn't cycle very quickly though + 5:00 rest + For time @ 90%: 30 row calories 30 box step-up/step-downs, 24 30 wall balls, 20 to 10(UB) 3:58 + 5:00 rest + For time @ 97% 15 row calories 15 box step-up/step-downs, 24 15 wall balls 1:50 + 10:00 mobility work of choice #crossfit #crossfitmasters #crosfitopen2016

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Even with one arm in a sling, @thebarbellbearclaw is still getting after it! #inspiration #noexcuses #crossfit #aarondyne

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Wednesday: 3.16 15:00 @assaultairbike Z1 - 4.6 miles, 106 calories, sub-200 watts 30 alternating Turkish Get-Ups(light-#35) 6:10 15:00+ mobility

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Tuesday: 03.15 10:00 Assault Bike @ Z1 + For 15:00: 1st: 10' handstand walk - some days are better than others...not quite in today... 2rd: :30 bike @ 90% aerobic(12 calories) 3rd: :30 row @ 90% aerobic - sprint last set(10 calories, 15 on last set) + 10:00 Assault Bike @ Z1 #crossfit #crosfitopen2016 #crossfitmasters

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Monday! 03.14 16.3 re-do Almost had it...but I'll take it...when this was announced I thought the BMUs would be my nemesis...went unbroken on them so that is a huge victory for me... + 5 sets: 2-3 moderate back squats :60 rest 5-10 kipping handstand push-ups :60 rest #crossfit #crosfitopen2016 #crossfitmasters

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Since @jtate59 demanded it...when it starts to come apart at the end...#crossfit #crossfitmasters

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New edition to the gym! Love the quality of @roguefitness and of course #bred

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Saturday: 16.3...almost where I wanted it...BMU went better than expected...I'll take it! #crossfit #crosfitopen2016 #crossfitmasters

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Friday: 03.11 20:00 easy @assaultairbike (5+ miles) & 16.3 movement prep #crossfit #crossfitmasters #crosfitopen2016 #gotime

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Thursday: 03.10 A. Power snatch, build quickly to a moderate single #165 B. Thruster, build quickly to a moderate double - #185 + For time @ 95%: 30 wall balls, 20 to 10 25 box jumps w/step-down, 24 20 row calories 3:14 + 10:00 rest + For time @ 95%: 21 Assault Bike calories 7 muscle-ups(unbroken) 15 deadlifts, 225(10-5) 5 muscle-ups (3-2) 3:12 + 10:00 mobility work of choice #crossfit #crossfitmasters #crosfitopen2016

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The weights...are about to lifted! #RISC

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Wednesday: 30:00 Z1 on the @assaultairbike Then 15:00 mobility #smilingmakesitbetter #noreally #crossfit #crossfitmasters #crosfitopen2016 #activerecovery

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Awesome performance tonight by the @JacksonBands Concert and Symphonic bands! We have truly talented and amazing students and directors!

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Tuesday: 03.08 A. Snatch pulls, 5 x 1 @ 1RM snatch :90 rest B. Muscle-ups, accumulate 4-8 singles, - felt good. Played around a bit. Hit both ring and bar + For 20:00: 1st: 10' handstand walks - felt great! 👍🏼 2nd: 10 Russian kettlebell swings, 70 3rd: :30 bike @ 90% aerobic(12 cals) 4th: :30 row @ 90% aerobic - (8 cals)sprint last set + 10:00 Assault Bike @ Z1 Felt better after the session! #crossfit #crossfitmasters #crosfitopen2016

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Monday...not everything goes according to plan...16.2 retest...it is what it is right now...#crossfit #crossfitmasters #crosfitopen2016

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@crossfitgames 16.2 in the books...that got pretty brutal! #crosfitopen2016 #crossfit #crossfitmasters

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03.04 20:00 easy bike & 16.2 movement prep #crossfit #crossfitmasters #crosfitopen2016

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Thursday: 03.03 A. 1 squat clean + 1 hang squat clean + 1 thruster, 5 x 1 light/moderate; begin a set every :60 - up to #185 B. Front squat, build quickly to a moderate, crisp single - stopped at #225, adductors felt tight... C. Muscle-ups, 2 x max (-3); :60 rest 5-5 + For time @ 95%: 30 toes-to-bar 30 wall balls, 20 to 10 30 row calories 3:50...felt slow + 10:00 rest + For time @ 95%: 40 double-under 30 deadlifts, 185 20 Assault Bike calories 2:25...ehhhh + 10:00 mobility work of choice #crossfit #crossfitmasters

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#tbt to when @jtate59 hit that @crossfitgames Open 14.1 for a second time! #crossfit

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Nice work @heathmckinniss hitting that first bar muscle up tonight!

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Wednesday...still recovering, but feeling better... 03.02 30:00 Assault Bike @ Z1, off every 5:00 for 5 strict pull-ups + 10 kipping handstand push-ups(unbroken) + 15:00 mobility work of choice #crossfit #crossfitmasters

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Tuesday....still recovering and a bit fatigued from 16.1... 03.01 A. Power clean clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest 225 + For 10:00: Evens: 6 touch-and-go deadlifts, moderate - #275 Odds: 3 wall walks (:15) + For 10:00: Evens: :30 row @ high aerobic effort (12 cals) Odds: :30 double-unders (50ish) + 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

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