Wed
Dislocates and foam roll
EMOM X 10 min
185 X Power clean
185 X Push press
185 X front squat
14 min as many rounds as possible
115 X 10 X C&J
115 X 5 X Snatch
115 X 5 X OHS
15 X roman chair sit ups
3 rounds
Weight 206
Thurs
No workout today.
Changing gyms and I may have found one that Doug will like. It has a CF building and a lifting building that is coded and we can get in at any time.
They have sleds with astro turf track, power racks, trap bar for carrying and DB/KB.
I want him to at least try this out for month of July and him and I lift again with a more Crossfit Football training. Itās geared to lifting heavy, progressive loads and cardio.
Weight 207
Fri new gym today with Doogie
Dislocates and foam roll
40 yards X 100# sled push
BW X 21 X pull ups
65 X 21 X BB curls
135 X 21 X bent over rows
40 yards X 100# sled push
BW X 15 X pull ups
65 X 15 X BB curls
135 X 15 X bent over rows
40 yards X 100# sled push
BW X 9 X pull ups
65 X 9 X BB curls
135 X 9 X bent over rows
18:45
Weight 207
Gym report A fucking +, we have a code and Doogie and I can go whenever we want.
Working out in a warehouse with no AC so going to get some outside air and sun
AND THE HAVE FUCKING ATLAS STONES AND YOKE BAR
Sat Happy 4th
Dislocates and foam roll
Warm up
500 meter row
Burpees
Sit-ups
Work out for time
1776 meter run
7 rounds
135 X 4 X power clean
17 push-ups
1 round
76 wall balls
239 jump ropes
35:16
Weight 203
Mon
Dislocates and Foam roll
Front squat
95 X 3 X 5
125 X 2 X 5
185 X 1 X 5
215 X 1 X 5
225 X 1 X 5
255 X 3 X 2
Push Press
95 X 3 X 5
125 X 2 X 5
205 X 5 X 1
Work out for time
115 X 13 X Thrusters
BW X 14 X Chest to Bar pull ups
4 rounds 19 minutes
Weight 206
Going to take me awhile to acclimate to not having AC, I was a spoiled man.
Tues
Dislocates and foam roll
75 DB X 10 X bench
25 sit-ups
150 jump ropes
5 rounds 18 minutes
Weight 205
Wed
200 meter run and row
Various movements to work legs
135 unbroken
5 X Push press
5 X front squats
5 X thrusters
1 round
155 unbroken
5 X push press
5 X front squats
5 X thrusters
4 rounds
11 minutes
6:15
135 X 30 X Power Snatch
Weight 209
Thurs
Dislocates and foam roll
Back squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 5
275 X 5
295 X 5
315 X 5+= 6
Weight 208
Fri
Foam rolling
A. Bench 225x5 235x5 245x5 255x3 265x2 225x7
B1. Pushups BWx15 BWx15 BWx15
B2. DB Fly 30x10 30x10 30x10
C. Lying DB Extensions 25x10 25x10 25x10
Weight 209
First time Doug and I have really āliftedā together in a long, long time.
Now I have to put our program together for the next weeks.
Mon
Various warm up exercises
Clean and Jerk
135 X 2
165 X 2
185 X 2
205 X 1
225 X 1
Tabata 20 sec on 10 off times 8 rounds each lift
185 DL X 8 reps a round
Pull-ups X 3 reps a round
185 power clean X 1 rep a round
Jump ropes. X 40 reps a round
Weight 210 I ate 2 hamburgers yesterday and a bunch of crown and diet coke 
But it was worth it. 
Tues
various warm up exercises
Bench
135 X a bunch to warm up
185 X 5
225 X 3
265 X 1
275 X 1
305 X 1
315 X 1 missed
WOD For time
225 X 10 X DL
400 meter run
4 Rounds 8:40 sec
https://instagram.com/p/5HV2eiD-zL/
Weight 210
Thurs in Ok for prelaunch of new site
.5 mile walk on TM 10 min
4.5 mile run on TM 40 min
.5 mile walk on TM 10 min
Weight 206
Looks like a lot of cardio. You trying to lose weight? Wait! Have you gone over to one of those lifting cults? Crossfit? I support the crown and coke part of the work out.
[quote]hel320 wrote:
Looks like a lot of cardio. You trying to lose weight? Wait! Have you gone over to one of those lifting cults? Crossfit? I support the crown and coke part of the work out.
[/quote]
I dropped weight to stay under 210, keeping that steady since Feb 1st.
I do a combination of stuff, new gym has some strongman equipment that I will be using.
I want to stay in the smaller range due to my cholesterols.
There are no fat 80 year olds.
Fri still in Ok
.5 mile walk on TM 10 min
4.5 mile run on TM 38.20 min
.5 mile walk on TM 10 min
Increased the speed on the TM and cut out 90 sec. Not bad pace of 8:34 according to the TM.
Is it me or has sportscenter just gone to shit?
Weight 203
Sat.
Foam roll
DL
135 X 5
225 X 5
275 X 5
315 X 5
365 X missed did not break, back was not feeling it so stopped
Farmers carry with trap bar
225 X 20 yards
275 X 5 X 40 yards
275 X 1 X 60 yards
Brought the Yoke Bar in and loaded up for a 49 yard walk.
Nothing heavy just testing it with 4x45ās. Will break that in next week.
Calves are sore as shit from running.
Weight 207
Mon
Dislocates and 3 min of rowing
Power snatch
115 X 1 min X 14 reps
1 min rest
135 X 1 min X 4 reps
1 min rest
155 X 1 min X 0 reps
WOD
200 meter run
95 X 25 X Over head squat
4 rounds 19:48
Weight 210
Once I decode all this it looks very interesting. Since Iāve turn 60 Iāve started thinking more about health than just strength.
Tues
2 min rowing and multiple KB movements
DL
135 X 8
225 X 5
275 X 1
315 X 1
365 X 1
405 X 1 missed
200 meter row
10 burpees
70 KB X 10 X Russian KB swing
3 round 5:50 min
Weight 210