Wod

[mtwarden]

if you search crossfit acronyms, you should find something

a really nice 8-ish mile run with a buddy in Missoula, nice conversational pace, but still racked up 2000'+ of elevation

my Bob Open recovery has gone much better this year than previous years

 

[mtwarden]

another 8-ish on the trails, close to 2000' gain

 

[PJG]

2 rounds of:

500m row

400m run

30 tb

 

[mtwarden]

first time in the gym in about three weeks for some strength training- wasn't real pretty

warmup
squats 3x5
bench 3x5
deads 3x5
pullups 3x10
dips 3x20

 

[PJG]

AMRAP in 16 minutes of:

8 power snatch 95/65

8 wall balls 20/14

8 bar facing burpees

 

[Ashy Larry]

3x8 barbell squats
10,8,6,4 bench press
4x5 deadlift
3x8 cable row
2x10 weighted lunges
2x10 shoulder press
2x10 wide grip pulldowns
3x6 triceps presses
3x6 barbell bicep curls
2 sets of weighted shoulder mobility exercises to cool down

 

[PJG]

BARBELL ENDURANCE

3 sets of:

hang power snatch+power snatch+ohs

3 sets of:

hang squat snatch+power snatch

then,

EMOM for 6 minutes of:

2 hang squat snatch

rest 1 minute

EMOM for 6 minutes of:

2 power snatch

rest 1 minute

EMOM for 6 minutes of:

1 squat snatch

 

[mtwarden]

glorious evening for a trail run- slight breeze, upper 60's and we just got some good moisture the previous couple of days- great to be alive!!!

7.5 miles w/ nearly 1500' of gain

 

[mtwarden]

Another glorious evening in paradise! mid 60's w/ a very (very) light rain- perfect running weather (again!)- I did the same 7.5 loop just in reverse. I thought this way might be a little quicker, but it's not- not longer either- finished within two minute of my time yesterday

 

[PJG]

 

[mtwarden]

just a short body weight workout- 4 sets of 25 pushups, 25 situps, 10 pullups

and then a few IPA's at a local brewery with a couple of the guys

 

[PJG]

 

[Ashy Larry]

199 lbs

Had a busy week, lifted hard Tuesday and was sore til Friday. Had to squeeze in a kb workout while watching the us open today.

54lb KB

10 snatches each side
15 one arm swings each side
15 sumo squats
5 pull-ups
15 push-ups
15 sumo squats
5 chin ups
15 push-ups
15 sumo squats
Around the body pass 12 each direction
6 shoulder halos each direction
10 high pulls each side
4 clean and press each side (body wasn't feeling this at all, cut it short)
5 pull ups
15 push-ups
8 goblet squats
19.5 minutes, damn near puked.

 

[mtwarden]

Just got back from an overnighter in the Big Belts for a little early fishing- had to buck a lot of snow, but fortunately the lakes I wanted to hit were open (or at least mostly open). Saw some deer & elk on the way in (and out), couple of mountain goats above the upper lake, several blue grouse and most importantly caught a dozen or so eager cutthroat w/ my Tenkara rod

About 18 miles total, with several thousand feet gain/loss. Came home famished and consumed a large stack of buttermilk pancakes, bacon and eggs- life is good!

 

[Ashy Larry]

198lbs. Down 6 since first posting in this thread 3 weeks ago.

Had to sweat out some vodka this morning on my trail loop at the house. Good mix of steeps, gradual grades, rough terrain, and very little flat.

45lb pack, heaviest I've trained with yet, I think I'm ready for 50. Just didn't want to push it too hard on my knees and have been working up in weight. 2.5 miles with an avg hr of 155. Lungs gave out before legs on the steeps.

Also want to shout to the Zamberlan Guide 960, these things get better and better. Got about 18 miles on them now with probably 14 or so weighted and I don't think they are fully broke in yet.

 

[PJG]

400m run

25 back squats 115/85

25 pull ups

25 back squats

25 pull ups

400m run

 

[mtwarden]

^ Ouch!!

 

[Ashy Larry]

Let me preface with I hate running, but know I need to mix some in more often to burn out the lungs and get the heart pumping. Did a mix of just running/walking around the track and stadium work. 30 mins with avg HR of 176.

 

[mtwarden]

3 miles in the hills with Tiny Elvis- we're batching it for a couple of days

 

[PJG]

2-2-2-2-2

push press

then,

2k row

-score is total weight lifted, minus row time