Last day of July...20 trail rides for me...mostly with this guy...175 miles...12000 feet of climbing...nothing epic, just getting out and enjoying the wood! #bike #mtb #getoutside #crossfit

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Saturday! 07.30 5:00-10:00 handstand walk & triple-under practice + A. Power clean, build quickly to a moderate/tough single (not a max) #245 B. Behind-the-neck push press, 3-3-3-3, 21X1; 2:00 rest 185-190-195-200 + For time: 30 deadlifts, 275 (8-7-6-5-4) 400m run 30 burpees 4:54 + 10:00 walk cool-down + 10:00 mobility work of choice #crossfit #crossfitmasters

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Saturday! 07.30 5:00-10:00 handstand walk & triple-under practice + A. Power clean, build quickly to a moderate/tough single (not a max) #245 B. Behind-the-neck push press, 3-3-3-3, 21X1; 2:00 rest 185-190-195-200 + For time: 30 deadlifts, 275 (8-7-6-5-4) 400m run 30 burpees 4:54 + 10:00 walk cool-down + 10:00 mobility work of choice #crossfit #crossfitmasters

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@JacksonBands getting the evening started! Always sound outstanding!

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The proverbial "mist in the air"...like riding underwater today! #bike #mtb #crossfit

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Friday: 07.29 A. Squat snatch, build quickly to a single @ 80-90% 1RM #185...feeling better... B1. Back squat, 2-2-2-2 building so only the last set is tough, 20X1; :90 rest hit #330 B2. Weighted lean-away pull-ups (pull to chin over bar, then lean back as you descend), 1-1-1-1, 31X0; :90 rest #44 + For time(s): 1 mile Assault Bike (2:11) 2:00 rest 10 rope climbs (3:11) 2:00 rest 50 thrusters, 100 (3:21) 2:00 rest 50 glute-ham sit-ups (2:59) I was hoping to be closer to 2:00 on each of these...fell apart a bit near the end on each piece, but felt good heading into the next piece + 15:00 Assault Bike cool-down #crossfit #crossfitmasters

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9 for 9! #trail #getoutside #mtb #bike #crossfit

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Wednesday...tough session for me...didn't quite have it today... 3 sets not for time: 1/side Turkish get-up + windmill, moderate :60 freestanding handstand hold practice - goal is to keep hands within a 4 x 6’ rectangle - ehhh...about the same + A. Front squat, 12 x 3 @ 60% 1RM, 10X1; begin a set every :60 #185 B. Alternating DB rows from plank position, 3 x 10 total (5/side); 2:00 rest #70 + 8:00 @ 70% effort: 1 strict(ish) muscle-up 1 deadhang to inverted 1 skin-the-cat 1 squat snatch, 135 1 overhead squat, 135 1/side alternating overhead forward lunges, 135 5 rounds...I move terribly! + 3 sets: :30 row @ 97% effort 4:00 rest 178-179-180 all 19 calories...blister on the heel made it a bit tough today... #crossfit #crossfitmasters

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Here is I nformation about Reserve Seat/All Sports Pass Sales beginning Mon. Aug. 1st.

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8 for 8! #mtb #bike #trail #getoutside #crossfit

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Tuesday! 07.26 A. 1 halting snatch-grip deadlift (:01 pause below knees, finish deadlift, :03 descent back to floor) + 1 snatch high pull, 5 x 1 @ 100-105% snatch max; :05 between movements,:90 rest 205-201-215(3) B. Weighted ring dips, build to a heavy single, 21X1 hit 114(PR) + For :60 for 15:00: 1st: 5 hang power cleans, begin @ 155 and add 5 every set failed at 180...hit them, just not unbroken 2nd: 10 axle-facing burpees(:22) 3rd: :30 Assault Bike @ high aerobic effort(10+ cals) + 3 rounds not for time: :30/side plank :30 2-arm passive hang from bar✅ #crossfit #crossfitmasters

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Some days your schedule my be off...still put in that work! Late night for me! 07.25 A. Front squat, 3-3-3, 20X1; 3:00 rest 245-265-270(2)...these were rough! B. CTB pull-ups, 12 x 5 unbroken - focus is on smooth, tight reps; begin a set every :45 - all kip...felt strong and solid + For time - short & sweet, push it hard!: 15 squat cleans, 185 400m run 3:26...did 16 squat cleans...#barbellmath + 3 sets not for time: 30 light band pull-aparts :30 front leaning rest w/fingers pointing back @ feet #crossfit #crossfitmasters #RISC

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and that completes the 7 trails rides in 7 days! Had to get it in early with the fog still hanging out... #bike #getoutside #mtb #crossfit

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Early trail to just barely beat the heat today... #getoutside #mtb #crossfit #bike

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Row for Ray going down! #RISC #pelotonia

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Another day...another trail ride! Beautiful morning with the fog moving through the trees! #bike #mtb #getoutside #crossfit

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Saturday: A. Power clean, build quickly to a touch-and-go double #235 B. Clean-grip deadlift, 8 x 3 @ best load in A, 11X1; begin a set every :60 C. Behind-the-neck shoulder press, 3-2-1-1, 21X1; 2:00 rest 125-135-135-135 + On a running 25:00 clock, rest the balance of each 5:00 window if you finish early: @ 00:00: 1000m row 3:36 @ 05:00: 50 burpees 2:21 @ 10:00: 50 kettlebell swings, 70 2:30 @ 15:00: 50 glute-ham sit-ups 4:00... @ 20:00: 1 mile Assault Bike 2:20 + 10:00 mobility work of choice #crossfit #crossfitmasters

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6 trail rides in 6 days...#whenwillthisend #getoutside #crossfit #bike #mtb

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Friday! 07.22 A. Squat snatch, 1-1-1-1-1 building to a heavy single; begin a rep every 2:00 went to 175...missed 185... B1. Back squat, 3-3-3-3 building so only the last set is tough, 20X1; :90 rest went to #315 B2. Weighted lean-away pull-ups (pull to chin over bar, then lean back as you descend), 2-2-2-2, 31X0; :90 rest 25-30 + 3 rounds for time: 12 thrusters, 115 6 bar muscle-ups 3 med ball to shoulders, 150 5:42 everything unbroken + 10 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% ✅ #crossfit #crosfitmasters @cincinnatistrength

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Shook out the #cobwebs to start the day at Bob Evans Farms! #bike #getoutside #crossfit

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Wednesday: 07.20 3 sets not for time: 1/side Turkish get-up + windmill, 44 :60 freestanding handstand hold practice - goal is to keep hands within a 4 x 6’ rectangle - about the same as last week + A. Front squat, 10 x 3 @ 60% 1RM, 10X1; begin a set every :60 #185 B. Alternating DB rows from plank position, 3 x 8-12 total (4-6/side); 2:00 rest 60-70-70 + 9:00 @ 70-80% effort: 1 strict(-ish) muscle-up 3 wall walks 9 squat snatch singles, 115 2 + 5....mess...RMU were tough! Was not quick under the bar either + 3 sets: :25 row @ 97% effort 3:35 rest 16-151m 17-152m 16-151m #crossfit #crosfitmasters

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Decided to update my Twitter profile for the first time since I started...

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Tuesday: 07.19 A. 1 halting snatch-grip deadlift (:01 pause below knees, finish deadlift, :03 descent back to floor) + 1 snatch high pull, 7 x 1 @ snatch max; :05 between movements, begin a set every :90 - 205 # B. Weighted ring dips, build to a heavy double, 21X1 - 90.5 + For :60 for 15:00: 1st: 10 anatomical push-ups (arms externally rotated so fingers point back to feet, elbows will stay tucked into sides), slow and controlled throughout 2nd: 30m med ball carry (100-bear hug) 3rd: :30 Assault Bike @ high aerobic effort (13-15 cals, 700+ watts) + Not for time: 20 hollow hold to superman rolls (1 = start in hollow + roll over to superman + roll back to hollow, alternating direction rep to rep) #crosfitmasters #crossfit

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Couple of new toys for the gym...#risc @kellidubdub @ericarhea78 @joaniegillum @seth.stockmeister @lindeystockmeister @crossfitbearclaw @quadjilla41 @kaylacarl00 @dforbes92 @jdm87c @cutty201 @heathmckinniss @beezel88 @amburtiller @brandong_917

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Monday! 07.18 A. Front squat, 5-5-5, 20X1; 3:00 rest 235-245-265(very tough!) B. CTB pull-ups, 10 x 5 unbroken - focus is on smooth, tight reps; begin a set every :45 - messy! + For time: 15 thrusters, 135(unbroken) 400m run 12 thrusters(unbroken) 400m run 9 thrusters(unbroken) 6:28 + 3 sets: 30 light band pull-aparts(getting better) rest as needed #crossfit #crosfitmasters

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"What happened to the fork leg Tony?" #bike #mtb #getoutside

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Take 2...few seconds after the first...,a tad better...long way to go...#crossfit

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Ring HSPU and yeah... #thingthathappenafterclass #ididntbreakmyneck #crossfit

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Saturday: 07.16 A. Power clean, 1 every :60 starting @ 165 and adding 10 every :60 until you hit a heavy single for the day (not max) 235...didn't feel much pop today B. Clean-grip deadlift, 6 x 3 @ best load in A, 11X1; begin a set every :60 #235 C. Behind-the-neck shoulder press, 3-3-3, 21X1; 2:00 rest 130-135(2)-130 + 3 rounds for even times: 1 mile Assault Bike 20 burpees 3:00 walk rest 3:05(2:20) 3:08(2:22) 3:09(2:24) + 3 rounds not for time: 15 glute-ham sit-ups 15 unweighted hip extensions✅ #CrossFit #crossfitmasters

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Friday! 07.15 A. Squat snatch, build to a single @ 85-95% 1RM according to feel - #170...messy, back felt tweaky...didn't want to get below parallel quickly... B. Back squat, 5-5-5 building so only the last set is tough, 20X1; 3:00 rest 260-280-305 C. Weighted lean-away pull-ups (pull to chin over bar, then lean back as you descend), 3 x 3, 31X0; 2:00 rest 15-20-20 - felt a bit better + 3 rounds for time: 75 double-unders 15m heavy prowler push(#302) 3 rope climbs 7:48 + 10 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% 121 cals, 3.6 miles, HR 150-160; dropped to 140s in the easy; below 130 1:00 after, below 110 2:00 after #CrossFit #crossfitmasters

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Greasy roots and Spider webs on the trails this morning...didn't get in any kind of flow for this ride, but any day with a #bikeride is better than most! #MTB #bike #CrossFit

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Good way to spend a summer afternoon...reading by the pool! #summer #read #CrossFit

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Wednesday: 07.13 3 sets not for time: 1/side Turkish get-up + windmill, moderate (44) :60 freestanding handstand hold practice - much better this week...not good, but better! + A. Front squat, 8 x 3 @ 60% 1RM(185), 10X1; begin a set every :60 - felt slow on these today... B. Alternating DB rows from plank position, 3 x 12-16 total (6-8/side); 2:00 rest 45-55-60 + 8:00 @ 80%: 10 wall balls, 20 to 10 8 strict toes-to-bar 6 strict handstand push-ups 3+22, SHSPU were rough today, I need to stay tighter in the STTB too... + 3 sets: :20 row @ 97% effort 3:10 rest 120m-121m-122m #CrossFit #crossfitmasters

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Tuesday! 07.12 A. Snatch high pulls, build to a tough, crisp single - heaviest weight that still feels “snatchable” today - went to 205...felt good B. Weighted ring dips, 3 x 3-4, 21X0; 2:30 rest 53-60-65(3) + 3 rounds, pace for each movement easily sustainable: 400m run(1:40s) 500m row(1:45s) .5 mile Assault Bike(1:20s) :60 rest All around 5:30 + 3 sets: :30 hollow hold, low back pressed into ground throughout :30 rest :30 Sorensen hold :30 rest ✅ #CrossFit #crossfitmasters

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Monday! 07.11 A. Front squat, build quickly to a tough double @ 22X1 - #255...felt good B. Bar muscle-ups, 5:00-8:00 practice/tech work ✅ + For time: 21 CTB pull-ups(8-7-6) 9 thrusters, 100(UB) 15 CTB pull-ups(5-3-2-2-2-1) 15 thrusters, 100(UB) 9 CTB pull-ups(3-2-1-1-1-1) 21 thrusters, 100(12-3-3-3) 5:17...really bad on the CTB...broke on the thrusters at the end...much slower than I hoped for...was hoping to be near 4:00 on this...lots of work to do... + 3 sets not for time: 30 light band pull-aparts(a bit better, but can't go unbroken) :30 front leaning rest on ground w/arm externally rotated so fingers point back to feet ✅ #CrossFit #crossfitmasters

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Had a buddy show up for the ride this morning! #thebuckstopshere #bike #mtb #CrossFit

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AMARP 10:00 @assaultairbike calories...167...ehhh...#sluggish Watch til the end @joaniegillum @crossfitbearclaw #CrossFit #crossfitmasters

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Saturday! 07.09 A. Power snatch, 12 x 1 moderate & crisp; begin a rep every :30 155(5) - 160(4) - 165(3) B. Clean-grip deadlift, 8 x 3 @ clean max, 11X1; begin a set every :60 275 C. Behind-the-neck shoulder press, 4-4-4, 21X1; 2:00 rest 130 + AMRAP in 10:00: Assault Bike calories 167...I think I paced too much early...sluggish! #CrossFit #crossfitmasters

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Friday! 07.08 A. Back squat, 3-2-1-1 w/the last single being very tough for the day, 20X1; 3:00 rest 275-295-315-330 B. Weighted lean-away pull-ups (pull to chin over bar, then lean back as you descend), 3 x 3-5, 31X0; 2:00 rest #15...tough one! + For time: 50 double-unders (UB) 15 bar muscle-ups (6-5-4) 50 double-unders (2 misses) 10 ring muscle-ups (3-2-2-2-1) 50 double-unders (1 miss) 5 rope climbs (ehhhh) 7:28...slow, real slow...really broken on Ring Muscle Ups today... + 8 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% 80+ calories... #CrossFit #crossfitmasters

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Heading to Lake Hope for some #Singletrack First time there this riding season...#mtb #bike #CrossFit

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Picked up a hitchhiker on the ride today... #getoutside #bike #mtb #CrossFit

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Wednesday: 07.06 3 sets not for time: 1/side Turkish get-up + windmill, 44 :60 freestanding handstand hold practice - huge mess! 10 unweighted hip extensions + A. Front squat, 6 x 3 @ 185; 10X1; begin a set every :60 B. 1-arm DB rows, 3 x 5/arm, 20X0; :60 between sides #100 + 8:00 @ 80%: 4 wall walks 6 strict toes-to-bar 8 alternating reverse KB front rack lunges, 53/hand 4 + 4 wall walks + 3 sets: :15 row @ 97% effort 2:45 rest 9(105)-10(97)-10(95) #CrossFit #crossfitmasters

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Tuesday: 07.05 A. Snatch high pull clusters, 5 x 1.1 starting @ 185 and build from there as long as pull up the torso is there; :10 between singles, 2:00 rest #185-185-190-195-200 B. Weighted ring dip, 3 x 4-5, 21X1; 2:30 rest 35-40-45...that tempo! + 8 sets even: 4 touch-and-go clean-grip deadlifts - start moderate and build some (245-255-265(5)-275) 12 Assault Bike calories 36 double-unders :60 rest All between 1:11-1:15 + 3 sets: :30 hollow rock, low back pressed into ground throughout :30 Sorensen hold :60 rest #CrossFit #crossfitmasters

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Monday... 07.04 A. 1 squat clean + 1 hang squat clean, build quickly to a moderate, crisp set - #205...felt terrible in these... B. Front squat, 3 x 2-3, 22X1; 3:00 rest 235-240-250... C. Bar muscle-ups, 5:00-8:00 practice/tech work - nothing maximal here, just get in a few solid reps/sets - felt better as these moved along + 3 sets: CTB pull-ups + thrusters @ 100 (1st set 21 CTB + 9 thruster, 2nd set 15 + 15, 3rd set 9 + 21) :60 rest 500m row @ 90% aerobic :60 rest 1:39-1:31-1:10, terrible CTBs...all thrusters unbroken...that 21 at the end...smh; rows were 1:48-1:50-1:49 + 3 sets not for time: 30 light band pull-aparts - harder than it looked! :30 front leaning rest on ground w/arm externally rotated so fingers point back to feet #CrossFit #crossfitmasters

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Yep...#sundaytrailselfie Back on the #Singlespeed shaking the travel out of the legs this morning with some awesome Singletrack! #getoutside #bike #mtb #CrossFit

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