12 2 / 2013

corgiaddict:

Benny (top) and Riley (bottom) in the appropriate corgi spot…in bed. 
Submitted by Brooke and Neil (Benny’s parents)

MY CORGI, RILEY

corgiaddict:

Benny (top) and Riley (bottom) in the appropriate corgi spot…in bed. 

Submitted by Brooke and Neil (Benny’s parents)

MY CORGI, RILEY

28 1 / 2013

explore-blog:

Anaïs Nin on love, hand-lettered by Debbie Millman – hardly gets better than this. Available as a limited-edition print benefiting A Room of Her Own, a foundation supporting women artists and writers. 

explore-blog:

Anaïs Nin on love, hand-lettered by Debbie Millman – hardly gets better than this. Available as a limited-edition print benefiting A Room of Her Own, a foundation supporting women artists and writers. 

(Source: , via explore-blog)

15 12 / 2012

Barbell warmup (2x)

Clean work (hang and full)
Worked up to 45kg 

Front squat
50kgX2X4

Pendlay barbell rows
40kgX10X4

4 Prowler laps (High and low bar)
Heavy for the first 2 and then 90# more on the last 2

(Note: All cleans and snatches are squat cleans and snatches. All Prowler work is slow. Going to start keeping for a more accurate log from now on…)

15 12 / 2012

Barbell warmup (x4)
6 Romanian DLs
6 muscle cleans
6 muscle snatches
6 OHS

Snatch technique work (hang and full) 

High bar back squat work

Behind the neck press (between clean and snatch grip)
30kgX3X4 

First day Oly lifting at SBWC. Relearning everything. (PS: high bar back squats suck)

15 12 / 2012

CF Hoboken Winter Challenge

Event #1

A progressive Bear complex Ladder with Bars loaded from 75 to 295. Athletes will perform 1 bear complex every 45 seconds.  A bear complex consists of completing the following without dropping the bar:
 
Power Clean
Front Squat

Overhead Press

Back Squat

Overhead Press

Continue until failure

Final bar: 145#

Event #2

5 min AMRAP: 
100 DUs
20 ball slams(25#)
Max shoulder to overhead (95#)

Score: 12

Event #3:

10 min AMRAP:
1000m row
60 Russian KB swings (1.5 pood)
AMRAP burpees over the erg

Score: 29 

15 12 / 2012

In teams of 2 complete the following work:
1200m Row
 (Alternate at 600m while the other holds a plank)
120 Wall Ball Shots
 (alternate every 12 while the other hangs from a pullup bar)
120 Burpees 
(alternate every 12 while the other holds a 35# plate OH)
1 Mile Run 
(Run together)

Score: 32:26

15 12 / 2012

Hip felt janky so I worked on power snatches

Power snatch work
Up to 105#

MetCon

10min AMRAP

250m row
5 pullups
10 box jumps (24”)

Score: 3rds+5 pullups+6 box jumps

15 12 / 2012

"DT" 

5 rounds:
12 deadlifts (105#)
9 hang power cleans (105#)
6 jerks (105#)

Time: 9:37

3 min PR! 

15 12 / 2012

Press

Work up to a 5RM

45X5
65X5
85X5
95X5
10 @ 80%
(75X10)

MetCon

5 min AMRAP:

10 Push Press @ 75#
10 Burpees

Score: 3+9 

15 12 / 2012

6pm Active Recovery Class

7pm Comp Class

15 Minutes to establish a Power Clean 1RM 

165# (5# PR)

Muscle Up Practice (20 minutes) Banded transitions, Kipping Hips to Rings, Dips