Westside and Crossfit: do you really think you can pull that off?!?

[HARRYBEAST]

Nice work man.

Hook Grip is where it's at man!

[bmgamble]

Nice pulls. I'm trying to use hook as much as I can as well. Movement feels so much better.
Sucks about your shoulder.

[Big_Sky_Guy]

Nice work man.

Hook Grip is where it's at man!

Working towards it.

Nice pulls. I'm trying to use hook as much as I can as well. Movement feels so much better.
Sucks about your shoulder.

Feels more balanced for sure.

[Big_Sky_Guy]

12/1- Gym. Light bench to see what is going on with this shoulder

Warm- shoulders, press down, pull down

Bench-
135x5x2
185x5

225x3x3 (paused the last set, forgot on the first two as I was paying attention to where it was hurting)
185x8x2





Narrow Low Row-
140x15x3

Scap raise-
10x20x3

Band pull apart-
15x3

Roman Chair-
10x5

[Big_Sky_Guy]

12/2- Guard Gym Accessories

10 on the bike

Scap Raise-
10x20x3

Lateral Cable ext rotation-
5x20x3

Wide Neutral Pulldown-
100x15x3

DB Curls-
25x15x3

[Big_Sky_Guy]

Trip out of town early in the week for depositions for a couple of my crew, and visit with Mom to help her get decorations up and visit my step-dad.



12/9- Gym

Warm- 10 on the stepper, leg swing, sit squat, hip and IT miobility

Squat-
135x10x2
225x2

275x2x5 sets

SLDL-
135x5
225x2
275x10x3 (I bumped this 10 as I am lazy with walking plates around the gym...LOL)






Leg Extension-
90x20x3

Calf Raise-
90x20x3

Leg Raise-
15x3


Trudging along.

[Big_Sky_Guy]

12/13- Gym. Will be working on getting the L rotator cuff healed up. I dinged the R one a couple months ago and it was good to go in a few weeks. The L side is not cooperating.

Warm- shoulder work

Wide Low Row-
120x12x3

Wide Pull Down-
120x12x3

Cable Rear Delt Crossover-
7.5x15x3

Scap Raises-
10x25x2

DB Hammer Curl-
25x12x3

DB Reverse Grip Curl-
15x20x2

DB Shrugs-
100x12x3


abs, abs, abs

[Big_Sky_Guy]

We've been doing a lot of this since 6:08 PM on Saturday.


Ms Journey

Journey.jpg

[HARRYBEAST]

She's adorable man. How many grandkids is that now?

[Big_Sky_Guy]

She's adorable man. How many grandkids is that now?

Second.

Hendrix is 3.5 YO and running circles around everyone!

[HARRYBEAST]

Second.

Hendrix is 3.5 YO and running circles around everyone!

Hendrix is a cool as name

[Big_Sky_Guy]

No doubt a couple of fun names for the grandkids!




We got a lot of this goin on...

Snow.jpg

[Big_Sky_Guy]

12/15 Gym-

Warm- 10 on stepper, sit squat

Deads-
135x10
225x5

320x1x12




Leg Extensions-
50x10
90x20x3 (focus on duck footed position to hit the inner head of the quad)

Calf Raise-
90x20x5


Hip stretch and IT work


Gettin stuff done. Another 4 inches of snow today. We have 2 ft in the back yard.



Dem lips though!

Journey1.jpg

[HARRYBEAST]

I swear one of these days you will learn to "[img] [/img]"

[penny0527]

Guess I unsubbed :-/

I just thought you were injured and not posting......

[penny0527]

Post some snow pictures cuz....Texas.....

[Big_Sky_Guy]

I swear one of these days you will learn to "[img] [/img]"

I am loading them straight from the computer as I can't get to most image hosting sites from work.

Guess I unsubbed :-/

I just thought you were injured and not posting......

Oh, I am almost always banged up. You understand!

Post some snow pictures cuz....Texas.....

Neighbor's backyard and the wind chill this weekend

Snow2.jpg

WC_MT.JPG

[anandagirl]

In!

[bmgamble]

editing has gotten better. Thought you were repping those pulls.
Nice snow. Tomorrow is supposed to go from 78 to 28. Louisiana. Oh fun.

[Big_Sky_Guy]

editing has gotten better. Thought you were repping those pulls.
Nice snow. Tomorrow is supposed to go from 78 to 28. Louisiana. Oh fun.

Saving viewing time with the high reps!

50 degree swing is no fun.

[Big_Sky_Guy]

12/17- Supposed to be decline day, but we are taking it easy for a bit longer.


Narrow Low Row-
100x10
160x12x3

Narrow Pull Down-
120x12x3

Rear Delt Crossover-
7.5x12x3

Rear Delt Rear Lat DB Raise-
10x12x3

DB Front Lateral Raise-
15x15x2

DB Hammer Curl-
25x12x3

Reverse Grip Curl-
40x20x2

ABS

Gen came with me today as we had Christmas shopping to do, etc, etc. So, she visited with a friend she hadn't seen while running on the treadmill. Imagine that, running and talking at the same time! Then she impressed the natives with pullups and handstand walks...showoff!

[Big_Sky_Guy]

12/18 CFit-

Warm- 1000 M row, leg swing, sit squat, pigeon stretch, rolled

Squats-
135x5x2
225x2x2 (pain around L knee cap...more rolling IT)
290x2x4 (shut it down after the second set...tentative = no good)

Video later in this post


On to other useful stuff

1000 M row (slow and controlled)
100 double unders (more like 25 with a lot of singles in between getting a double)
DB shoulder press
20x35x3
Band shoulder work

More IT stretching and rolling



12/19 Guard gym-

10 on the stepper

Int and Ext shoulder work on cable-
12.5x20x3 each way

DB front raise-
15x20x3

KBell rotators- put hand on knee, let bell hang straight down and make tight circles clockwise and counter
15 each way

Walk on tread for 5
Bumped it to barely a run for 5
Walked for 2

Stretched




12/22- Gym

10 on the stepper, sit squat, rolled, pidgeon stretch

Squat-
135x5x2 (focused on keeping knees out)
225x5

290x2x4 (still random pain around the kneecap as it is getting pulled)

Vid- you will see the reps with pain I don't finish with speed = the bar does not bounce at the top. No pain = I finish with speed and the bar bounces



SLDL-
135x5
225x10x3 (kept the # down as my low back has been hammered the past week with all the snow shoveling)

Rope crunch down-
Stack x 15x3

Flutter kicks-
50

[Big_Sky_Guy]

So, a couple weeks ago Gen was asked to teach in Panama in mid-Jan. She had to get all her professional approvals, etc. It's a go and as per custom with the company she is working with, they allow her to stay and play and then send her home from anywhere in the general area.

So I will fly down when Gen's done teaching and meet up in Belize to spend a few days on the water and then to the forest and hike some Mayan ruins.

[BubsNBean]

[BubsNBean]

So, a couple weeks ago Gen was asked to teach in Panama in mid-Jan. She had to get all her professional approvals, etc. It's a go and as per custom with the company she is working with, they allow her to stay and play and then send her home from anywhere in the general area.

So I will fly down when Gen's done teaching and meet up in Belize to spend a few days on the water and then to the forest and hike some Mayan ruins.

That sounds amazing. I swear you two live the coolest lives


Hope you're doing well, Chad!

[anandagirl]

So, a couple weeks ago Gen was asked to teach in Panama in mid-Jan. She had to get all her professional approvals, etc. It's a go and as per custom with the company she is working with, they allow her to stay and play and then send her home from anywhere in the general area.

So I will fly down when Gen's done teaching and meet up in Belize to spend a few days on the water and then to the forest and hike some Mayan ruins.

that sounds pretty awesome!

[Big_Sky_Guy]

That sounds amazing. I swear you two live the coolest lives


Hope you're doing well, Chad!

Other than physical injuries this year, all is moving forward in life. Boss is planning on retiring = more responsibilities while he preps, asked to put in for one of the top positions at Guards, and the funnest part is a new grandbaby! First baby girl in the family in over 20 years.

Hope you, Dan and the furbabies are loving OK.

that sounds pretty awesome!

This is the second time she has been asked to present in the past year, so she's getting it done right!

[Big_Sky_Guy]

12/27 Gym.

Warm- 15 on the stepper, sit squat

Low back has been tight for days from all the shoveling, so I wasn't sure how deads were going to go, and I had to work in with a guy who was already at 225, so started a bit heavier than normal


Deads-
225x5x2
295x3

345x1x10 (I missloaded. Was supposed to be 340)





Leg Extension-
90x15x3


Abs


Mobility

[HARRYBEAST]

I want some snow. Its been stupid here on Monday it was 65.

Good to see you didn't forget how to deadlift

[Big_Sky_Guy]

I want some snow. Its been stupid here on Monday it was 65.

Good to see you didn't forget how to deadlift

What's deadlifting?



There will be no focus in any of these photos...

Getting work done

CHam.jpg



Trouble...all of em!

GDawgs.jpg


Hendrix with his favorite toy

HToys.jpg


M and Journey giving us eyes

CGirls.jpg