Snow cave

Airmed recently showed off their huge beacon they hang off the helicopter and use for avalanche rescue.
They can search a slide in 15 minutes.

Here's how it would go.
Time 0min: You get caught in a slide.
Time 10min: Your friends call 911 and Airmed gets activated.
Time 11min: Helicopter blades start spinning.
Time 25min: Helicopter reaches slide area.
Time 33min: Your location is identified.
Time 40min: you get dug out.

40min in the snow: Helicopter beacon = body finder





Wednesday:
1)Workup to heavy power clean
135, 165, 185, 190, 195-fail, 195-fail

2) 3 rounds for time:
- 3 power cleans - 155lbs
- 15 knees to elbows
- 10 ring dips
time: 2:55

3) 10 rounds for time - with 45 lb vest on
- 50 step ups onto 18" box
- 30 sec plank
time: 27:09


Thursday:
1) Front Squat: 225lb 5setsx3reps
2) Deadlift: 275 lbs 8setsx2reps
3) Pullups: 3 strict, 6 kipping, 9 chest to bar - 3 sets
4) 3 rounds for time:
15 lateral box jumps - 18"
15 burpees
15 pullups
time 7:09

Friday:
1) trail run: 49min 5.8 miles
2) 100 hang power snatches for time
penalty for dropping the bar: 7 knees to elbows
time: 14:04

Feed The Rat

Working the overnights all weekend. Then straight into a Monday evening moonlighting shift. The next 3 days will be ruff, but I've got Tuesday off. Sleeping in is in order.


Saturday: Rest (I don't do that enough)

Sunday: Another damn rhinovirus- feeling weak
Bike 30 min
Bench Press incline 135lbs 2x5, 2x10
Shoulder Press 3 105lbs

Monday:
Squat ladder: 1-5 at 225lbs time 3:36
Squat Jump: 6x6 at 95lbs
Squat ladder 1-5 at 225 time 3:45
5 rounds for reps:
-AMRAP high steps onto 24"box in 45sec
-AMRAP chin ups in 2 minutes
-rest 2 minutes
Results:
high steps 67,75,75,75,74
chin ups 35,34,33,32,29

Tuesday:
1) CF total: 810
DL: 375
Press: 135 (140 last pr)
Squat: 300 pr
2) 20-30-40
Double unders x 2
Wall Balls 20lbs
KB swings 53lbs
Ring rows
time: 25:12

icy ass

Snowbird = icy ass
Tried to Snowboard today at the Bird. After going over 2 cliffs and taking multiple icy mogul dives I decided 3 runs was enough.
So on to cross country skiing. Took Kuro, who proceeded to run away from me and disappear for like 10 minutes.
Day off fail.


1/5:
1) Stair-climber x 20 minutes
2) Weighted pullups- 3 sets of 5 reps
35,45,75lbs
3) 3 rounds for time
15 burpees
15 SDLHP 95 lbs
time 4:14

1/6:
Cross Country ski 1.25 hrs
Row 2 min x 7 reps (2 min rest)
distance: 4105 meters
Bike 15 min

1/7:
10-9-8-7-6-5-4-3-2-1
Sandbag get ups 80lbs
Clean and Jerk 115 lbs
Ring dips
23:00 (or so, I lost count somewhere)

GHD raises 5x4
GHD sit ups 10x3
Depth jumps 5x3

1/8:
1) 3 min L sit (rings)
2) 3 min handstand (wall)
3) 5-10-15 for time:
225lb squats
24" box jumps
time: 6:20
4) run 50 min on the trail with the dog

Kuro going crazy in the snow

1/3/09:
1) Run 4.5 miles
2) 50-40-30
Ball Slam 20lb
OHS with barbell
KB Swing 1.5pood
Wall Ball Sit up 20lb
21:00 min


1/4/09:
1) 3x5reps 105lb shoulder press
2) AMRAP in 15 min
Curtis P (Hang SC + R lunge + L lunge + PP)
weight 95 lbs
Reps 54
3) Elliptical 30 min

Not snow

Looked like a beautiful day on the hill yesterday, at least from the hospital windows.


12/31:
50-40-30-20-10
Row for calories
25 lb sit ups
Time: 13:50

then
Annie:
50-40-30-20-10
Double-unders (sub 3x singles)
Sit ups
Time: 8:10

then
TGU with Barbell
Work up to max:
85lbs- dropped at top


1/1/2010:
Livid Tara:
AMRAP in 25 minutes
5x 95lb Thrusters
5x 95lb SDLHP
5x 30" box jump

rounds: 16 1/3