Figure it's time to start posting after snooping around for the last couple of months.  I guess I should introduce myself and give a little background info before I get started.  At least that seams to be the norm around here. 

My name is Robin Knebel.  I have been involved in sports/athletics my entire life, mostly football.  I played football at the University of Oregon (Go Ducks!!!) and signed as a free agent with the Baltimore Ravens after my senior year.  That lasted a very short period of time, and then it was on to real life.  This was all about 6 years ago and I haven't spent much time in the weight room or training since.  Probably only about 6 total months lifting in the last 6 years, and was even really off and on. 

My Highland Games experience is really limited.  I was introduced to them last August and have only competed in two games.  I entered my first games as a "B" and then my second as an "A" and won both competitions.  I really enjoyed everything the highland games has to offer from the competition to the cromraderie betwee competitors.  I have some pretty lofty goals over the next couple years, but I think I will just start with just posting my workouts.  I think that pretty much covers it.  If there is anything I missed, let me know.

I just started lifting again last week and I am not even close to the strength I need to be and have been in the past, but I am willing to put in the work so here go's.

Leg Day 1.12.11

Squat 5x5 w/ 365.  Have never used belts or wraps when squatting and have no intention of starting.  Always ATG!

Front Squat 275x3 275x3 295x3 295x3 315x3 315x3 315x3

Jump Squats with 45 lb Plate 5 sets of 10

Threw some leg extentions, hamstring curls, and calf work in there for good measure. 

Could have gone heavier with my squats, but it's been a while and I want to make sure my form is down before I try and get to crazy.  Feel free to offer suggestions!

Back/Core Day 1.13.11

My least favorite day at the gym, but still necessary.

I use machines and cables for most of my back exercises and don't really record how much weight I use.  I just make sure that my 8th rep is almost impossible.

Face Pulls  4 sets of 8

High Pulls 4x8

Reverse Fly's 4x8

Lat Pull Downs 4x8

Seated Rows 4x8

Shrugs 4x10 w/ 315

Good Mornings 3x10 w/ 185  Lower back and hamstrings were tight after working my legs yesterday, so I really only used these to stretch out tonight.

Abs - I did a variety of a bunch of different ab work.

Forgot to mention my height and weight in my introduction yesterday.  I am 6'6 330lbs.  This is a pretty good weight for me as long as I get my body comp in order.

Chest/Tri's/Shoudlers 1.15.11

Incline Press 5x5 225

Push Press 5x5 225

Cable Flies 3x8 140

Skull Crushers/Close Grip Bench  3x10 90.  I do 8 skull crushers then 8-10 close grip press's and that is one set.

Front dumbell Raises

Lateral Dumbell raises

Side note:  Just got a new "purple" kilt. 

Oly Day 1.16.11

Haven't done cleans or snatches since college, and have only dead lifted probably 3 times in my life.  Pretty happy with pulling 500lbs my first day deadlifting in 6months and only my 3rd time ever.  Hopefully the video works at the bottom.  Any constructive criticism would be appreciated.

Hang Snatch

3x135, 3x155, 3x185, 3x185, 3x185, 3x185

Hang Cleans

5x185, 5x225, 3x255, 3x275, 3x275

Dead Lift

5x315 3x405 3x455 3x475 1x495 1x500

http://www.youtube.com/watch?v=CdEBZfvSSjc - http://www.youtube.com/watch?v=CdEBZfvSSjc

Back Day 1.17.11

Face Pulls 4x8

High Pulls 4x8

Reverse Fly's 4x8

Lat Pull Downs 4x8

Seated Rows 4x8

Good Mornings (stretch) 3x10 w/ 185

Ab work

Chest/Tri's/Shoulders 1.18.11

Didn't have much energy tonight.  I missed a day last week so I didn't take one of my scheduled rest days and I think it really wore me down. My back was really tired from yesterdays workout and I think that kept me from lifting as much as I would have liked to.

Incline 5x5 225

Push Press 5x5 225

Shoulder Press 5x5 205

Cable Fly's 4x8

Skull Crushers/Close Grip 4x8

Also, I was just curious what people thought about about Incline Press vs. Bench Press.  It seems that having a big Incline Press would be more beneficial for the stone's than the bench.  Is this accurate or am I off?

Leg Day 1.19.11

Squats 5x5 w/ 365, 385, 385, 405, 405

Front Squats 6x3 w/ 225, 275, 295, 315, 315, 315

Squat Jumps w/ Hex Bar 4x10 w/ 185

Calf Raises on the Smith Machine 4/15-20 w/ 315

lookin Good Robin! Keep up the good work!

Jay O'Neill

Thanks Jay.  Figure if I can put a little muscle behind some of my throws I just might do ok at this highland games stuff! 

Back Day 1.20.11

Face Pulls 4x8

Reverse Fly's 4x8

Lat Pull Downs 4x8

Variation of Lat Pull Downs 4x8

Seated Rows w/ wide grip 4x8

Shrugs 4x10-15 w/ 315

Did a bunch of ab/core rotational work.

Taking the day off tomorrow.

Chest/Tri's/Shoulder's 1.22.11

DB Incline Press 5x5 w/ 85's, 85's, 85's, 90's, 90's

Push Press 5x5 w/ 225

Cable Fly's 4x8

Cable Tricep Ext. 4x8

If the weather holds up I am gonna try and go out and do some throwing tomorrow.  Weights and Hammers!

1.23.11

Hang Snatch - up to 185

Hang Clean - up to 295

Dead lift - reps up to 405

After I lifted I went and practiced throwing the LWFD and LH.  Not a very good day.  I was pretty tired from lifting and the ground was soaking wet so I did not have good footing.  I was in the low 60's for LWFD and in the upper 80's lower 90's for the LH.  Pretty dissapointing day, but I know I have a lot more distance in my throws.  I ordered some hammer blades from Larry Brock so that should help with my hammer.

Robin, don't get discouraged, dude!  It's early, and you just did three of the most taxing lifts possible.  It's all good, man!  Stay and be positive!

Thanks Dan.  I was dissapointed today, but I am an extremely competitive person and I think days like today are good for me in a way because they will make me work that much harder. 

Chest/Shoulders 1.24.11

I did some DB incline and Push Press two days ago and normally would not do it this quickly again, but my back was pretty tired from throwing yesterday and I did not really feel like I got much out of my workout two days ago.

Incline 5x5 w/ 225

Push Press 5x5 w/ 225, 245x3

All I had time for tonight.  Got off work late and had to put my kid to bed.

Jay, thanks for the advice.  It's always welcome!

Legs 1.27.11

Missed a couple days in the gym to spend a little time with the family.  I was walking out of the house on Tuesday to go to the gym and my 2 1/2 year old daughter said, "daddy don't leave me".  Didn't make it to the gym that day or the next.

Front Squat 135x?, 225x?, 275x3, 315x3, 335x3, 345x3

Back Squat 225x?, 315x?, 365x3, 405x3, 425x3, 455x2

Jump Squats(Hex bar) 3x10 w/ 225

Chest/Tri's/Shoulders 1.29.11

Incline 135x?, 185x?, 5x5 w/ 225

Push Press 135x?, 185x?, 5x5 w/ 225

Incline Press w/ 25 lb medicine ball. Working on explosion.

Cable Fly's 4x8

Tricep Press down 4x10

The boot blades I ordered from Larry Brock came in today.  These things are heavy duty and are gonna last forever.  Love them.  I got them all attached to my boots and hope to get out tomorrow and practice some hammer throwing depending on the weather.

1.30.11

I started off pretty light and really focused on being explosive and getting the weight moving fast. 

Hang Snatch 135x5, 145x5, 155x5, 165x4, 175x3, 185x3

Hang Clean 225x5, 235x5, 245x4, 255x4, 265x3, 275x3, 285x2, 295x1

Legs 2.1.11

Front Squat 135x?, 225x?, 275x5, 315x5, 335x3, 345x3, 355x2

Back Squat 315x5, 365x5, 405x3, 425x3, 445x3, 455x3

Zercher Squat 225x5, 275x5, 315x5

Jump Squat (Hex Bar) 3x10 225

I can feel my strength starting to come back.  Could have done 3 reps on my last set of fronts but my form was suffering so I didn't go for it.  Felt like I could have thrown another 20-30 lbs on my back squat and done a triple.  Felt pretty good.  I have seen a lot of guys doing Zercher squats so I researched them some and decided to give them a try.  They didn't feel that great on the arms but overall I liked the lift.  I think I will try and stick with em.

2.2.11

Incline 135x?, 185x?, 225x5, 5x5 235

Push Press 135x5, 185x5, 205x5, 5x5 225, 245x3

Tricep Press down

Cable Fly's

2.3.11

I am really happy with my progress in the gym over the last couple weeks.  Really feel like I am making some good solid gains in strength and power.

Hang Snatch -Worked up to 200x3

Hang Clean - Worked up to 300x2

Deadlift - Worked up to 545x1.  545 was pretty easy and then I tried 600.  I tried it and missed it 3 times but it was so close!  Next time I think I will have it for sure.

Here is a video of 545: http://www.youtube.com/watch?v=KhDyJcyo7hA - http://www.youtube.com/watch?v=KhDyJcyo7hA

2.5.11

Worked on my hammer and caber today.

Threw the light hammer probably between 30-40 times.   Started off kinda ruff but I made a couple of adjustments and was throwing in the low 100's by the time I was done.  Tried out my hammer blades, but I don't think I really know how to use them quite yet.  Just need to keep practicing.

Then I just worked my caber over and over.  It's still wet and really heavy so I never got it flipped, but practicing my pick was good!

2.6.11

Absolutely had no interest in going to the gym tonight.  I had a stressful weekend at work and some sleepless nights because my daughter was sick.  So, I forced myself to go anyway.  I got to the gym and just wasn't feeling it.  The weight felt heavy and I my core was sore and tired from all of my hammer throws yesterday.  But, I worked through it and had a really good workout.

Front Squat 135x?, 225x5, 275x5, 315x3, 335x3, 345x3, 355x3, 365x2

Squat 315x5, 365x5, 405x5, 455x3, 465x3, 475x3, 485x3, 500x2

Jump Squat w/ Hex bar 3x10 225

2.7.11

Incline 135x?, 205x5, 5x5 245

Push Press 135x?, 185x5, 205x5, 225x5, 245x5, 245x5, 255x3

Cable Fly's

Tricep Press Down

2.8.11

Only had about 30 mins to get a workout in so I skipped the gym and went and threw the Braemar and Open Stone.  It was pretty cold and my upper body was pretty beat up from my workout yesterday but it went OK. 

I really need to learn some better technique on my open stone.  I only throw it about 1-2 feet further when I glide or spin than when I just throw it Braemar style. 

Back to the gym tomorrow for some snatches, cleans, and maybe some jumps squats.

2.9.11

Hang Snatch - Worked up to 205x3

Hang Clean - Worked up to 315x2

My Hang Cleans are really starting to come along.  I did 315x2 pretty easy but on my second rep I felt a twinge in my knee so I shut it down.  Had 325 on the bar and was gonna give that a shot for 3 but my knee was starting to hurt quite a bit.  Now I am sitting here on my couch with a Winnie the Pooh ice pack on it!  Feels like I just sprained my patellar tendon where it connects at the knee cap. 

2.13.11

Took a few days off because my knee is causing me some problems.  It is still not cooperating so i am having to decide if I wanna rest it a little longer or just fight threw it.  I am definitely leaning towards fighting threw it. 

Incline 135x?, 225x5, 5x5 w/ 245

Seated Military Press 185x5, 5x5 w/ 225

Skull Curshers/Close grip 4x10

2.15.11

My knee is still bothering me but I squatted today anyway.  I think I am done front squatting for a while because of the strain it puts on my knee.  Back squats really weren't that bad though.  I did some fairly light front squats today but still went heavy on back squats.

Front Squats 135x?, 225x5, 275x5, 315x5, 315x5 - Knee was hurting quite a bit so I had to stop.

Back Squats  315x5, 365x5, 405x5, 455x3, 475x3, 485x3, 500x3, 520x2 - Much easier on my knee.

2.16.11

Dumbell Incline - 60X10, 70X10, 80X8, 90X5, 100x5, 100x5, 100x5

Military Press - 5x5 w/ 225, 245x4

Cable fly's

Skull curshers/Close Grip Bench

2.18.11

Good workout at the gym tonight.  Snatch's and clean's did not feel as good as they did last time I did them but I still ended at about the same weight.  Timing just felt off.  I was really happy with my deadlift, hit a few PR's!

Hang Snatch - Ended at 205x2

Hang Clean - Ended at 315x2

Deadlift - 315x5, 405x5, 495x2, 545x1, 585x1 PR, 600x1 PR, 610x1 PR.  Video is of 610.

http://www.youtube.com/watch?v=tfWtz9dQIsk - http://www.youtube.com/watch?v=tfWtz9dQIsk

2.21.11

Incline Press 135x?, 185x10, 225x5, 255x5, 275x5, 275x4, 295x1, 315xmiss.  Couldn't quite lock out 315.

Push Press 135x?, 185x10, 225x5, 245x5, 275x3, 275x3, 300x1.  Felt really good tonight.

Military Press 225x5, 225x5, 225x5

2.24.11

Squat 135x10, 225x10, 315x8, 365x5, 405x5, 455x5, 500x3

Hex-Bar Deadlift 235x10, 325x8, 415x5, 505x5, 505x5, 505x5

2.28.11

DB Incline 75x10, 90x8, 100x7, 100x7, 100x6, 100x6

Barbell Decline - Some guys were using the rack that I use for push press to decline so I jumped in and did some sets with them.  First time I have ever done it and did not like it.

Push Press 135x10, 185x10, 225x5, 275x5, 275x5, 275x5

Skull Crushers/Close Grip

3.4.11

I was still having problems with my knee so I decided to take a week or so off from anything in the weight room that involves the use of my knee.  I will probably start back up on Monday.

DB Incline 75x10, 90x8, 100x5x5

Military Press 225x5x5

Tricep push down

3.7.11

Knee is still jacked up.  Did the same workout as the last one I posted.  Only difference is I was able to push out an extra rep or two per set.

3.14.11

Went to the gym on 3/10 and 3/13 and did the same workout as I did the last couple of times.  Went back in today to test out my knee and see how it felt.  Wasn't good.  Came to the conclusion that I am gonna have to just train hurt, which isn't anything I haven't done before.  Today:

Hang Snatch:  135x5, 155x5, 185x5, 185x5, 185x5

Hang Clean: 225x5, 225x5, 265x5, 275x5, 275x5

Push Press:  185x5, 225x5, 245x5, 265x5, 275x3

6.12.11

6.13.11

Inured my knee at the end of February.  I have still been training but it has all been pretty boring besides some throwing here and there.  Knee is still giving me some problems but it is better than it was so I am gonna pick it up again. Thanks Duncan!

Incline Press 5x5

Strict Press 5x5

Skull Crushers/Close Grip 5/5/5

Bicep Curls 5x10

6.14.11

Hang snatch 5x5 185

Deadlift 4x10 405

Single arm dumbell swinging snatches 4x10 90

My gym doesn't have kettle bells so I was doing the same movement as WOB but with a DB.

Jay, I haven't been lifiting that heavy because of some injury problems so the 405x10 was mostly just to get back in the swing of things.  I will throw more weight on next time.  I have been throwing some.  My hammers and weights have improved quite a bit.  Still need more distance on my hammers.  I am gonna go throw some stones today.

You have any recommendations on places to stay near Enumclaw.  I am trying to book a room but I don't know the area very well and I don't want to stay in a shit hole.

6.15.11

Threw some stone, stone, and more stone.  Stone is 18.5 lbs.  Threw for almost an hour and a half, strictly Braemar. 

All over 40' - Best of 43+. 

Not going to do much open stone until I can increase my Braemar. 

LWFD and LH tomorrow!

6.16.11

Was gonna throw some LWFD and LH today but my normal throwing area was unavailable so I had to find a new place to throw.  The place I found had grass that was about a foot tall so I couldn't really throw the LWFD.  I did throw the LH for about an hour.  Didn't measure, just threw.  Everything felt good but still have a lot of work to do.

6.17.11

Incline

Strict Press

Tricep Pushdowns

Bicep Curls

My core was pretty sore from throwing hammer yesterday which made everything seem a little harder than it should have been.  Cleans and squats tomorrow.  Gonna try some hex-bar jump squats if my knee feels OK.

6.18.11

Had a long day today.  Took my two week old boy in this morning to get circumsized, then took my 3 year old daughter to a birthday party with about 15 other kids under 5.  Not my idea of a good time.  I still managed to get a lift in even though I was not in the mood.

Hang Cleans 5x5

Squats 4x8 - My knee is still hurting quite a bit bit so I lifted fairly light but made sure to get the full range of motion.

Jump Squats - Wanted to do some jump squats with the hex bar but my knee would not allow it.  I ended up just using my own body weight.

Stones tomorrow!

6.20.11

Threw the stone for another 1.5 hours today.  I used the same 18.5 lb stone as I did my last session and stuck with throwing it Braemar style.  Best of 42'.  Didn't have as good of a session this time distance wise but I think I was able to figure a few things out which will help me in the long run. 

LWFD, LH, and upper body lifting tomorrow!  3 weeks til Portland - 5 weeks til the Claw.  Pretty excited about both these games.

6.21.11

Threw the Light Hammer and LWFD today.  Was able to throw the hammer for about 30 mins before the handle broke.  Had an OK day.  Most throws were around 108-109, best of 110+.

Struggled with the LWFD today.  I thought I was gonna have a good day with it because my first single spin throw hit 67'  Then I started throwing with two spins and everything just felt off.  I threw the lwfd for about an hour and I think I got it worked out.  Was consistantly over 70' by the time I finished and was dog tired.  My lower back is killing me right now from all the throwing.

Wow! Nce throwin Robin! 67' on a one turn! nice!  Hammers are really lookin good to!

6.22.11

Boring upper body workout.

Incline 5x5

Strict Press 5x5

Tricep Press Down

Bicep Curls

Hang Snatches and Deadlifts tomorrow!

6.23.11

First competition of the year is in 3 weeks, so I plan on lifting 3 days a week and throwing 3 days a week up until games week.  I will most likely take the 4 days before the competition off to make sure I am fresh. 

Snatches - 135x10, 155x8, 175x5, 175x5, 185x4, 185x4

Deadlift - 225x10, 315x10, 405x8, 455x5, 500x2, 550x2, 550x2

Stones tomorrow!

6.25.11

Threw light hammer and lwfd today. Spent about 1.5 hours throwing between the two.  I really wanted to focus on my catch and pull on the hammer so I only did one spin and throw.  Most were around 106-107, best of 111.  Turns out I don't get much out of the extra spin or two.

Then I moved on to the lwfd.  Footwork was a little off to start with but I got it fixed pretty quick.  After I fixed it all my throws were over 70', best of 74.  First couple throws were 66-67 until I got my feet right. 

6.26.11

Incline 5x5

Strict Press 5x5

Tricep Pushdowns

Bicep Curls

I can't believe how tight/sore my back gets after throwing the light weight and the hammer on the same day.  I am thinking I'm gonna have to break them into two different days.  Maybe throw the hammer and stone on one day and then both the weights for distance another day. 

6.27.11

Practiced LWFD today.  My body was still pretty tired from throwing a couple days ago and lifting yesterday and I really wasn't ready to throw.  I needed to throw because it is supposed to rain for the next couple days.

This is the first time I have filmed myself throwing the lwfd.  My conclusion.... I am fat, slow, and my technique sucks!  In my mind I looked better.  Here is the video if anybody wants to give me some pointers, or mercilessly tear me apart! 

http://www.youtube.com/watch?v=kabXa_lzXoY - http://www.youtube.com/watch?v=kabXa_lzXoY

Duncan McCallum wrote: use that left arm!

What exactly would you have me do with my left arm? 

6.28.11

Would have normally done some hang cleans and squats today but my knee was giving me some problems after I threw yesterday.  So, instead I just lifted upperbody and will try and do some heavy cleans and light squats tomorrow.  Might have to skip the squats all together depending on how my knee feels and throw in some hang snatches and maybe deadlifts.

Incline 5x5

Strict Press 5x5

Tricep Press Downs

6.29.11

Body is fairly tired so I kept it light and explosive today.  Hoping to have some big hammer throws tomorrow!

Hang Snatch 135x10, 155x8, 185x5, 185x5

Hange Clean 225x5, 245x5, 275x5, 275x5

Thats it... throws tomorrow!

7.1.11

Went out today and had a little mock competition in the light hammer, heavy weight for distance, and light weight for distance.  Warmed up and took a couple of warm up throws then took 3 throws in each event just like competition.  Hit 111+ light hammer, 37+ with the heavy weight, and 75+ with the light weight.  Saying that I am very happy with how it went would be an understatement.  Two weeks until my first competition in Portland and I think I am right where I need to be.  Hopefully I can throw like this in a real competition!!!

It's tuff to film.  All I got is a cell to film with.  I will see what I can do.

7.2.11

Spent an hour throwing Braemar stone.  18.5 lb stone.  Best of 42'. Went OK but wasn't really feeling it.

7.3.11

Worked the upper body today.  Went well.  Starting to see some good strength gains.  Hoping it helps me put some more distance on my stones.

Incline 5x5

Strict Press 5x5 - I would like to push press but I can't with the way my knee is.  Got a Dr. in my gym that thinks I most likely tore my miniscus.  Nothing that can't wait to be fixed. 

Trice Push Downs 5x8

HWFD and LWFD tomorrow.  Maybe some hammer if I have time to get another replacement handle.

Duncan McCallum wrote: Get it fixed ...

Nothing is for sure yet.  Still have to go in and get it looked at.  It hurts, and it is keeping me from doing some of the things I want to in the gym right now but I want to at least make the few games I have on my schedule before I have anything done.

7.5.11

Had a big practice today.  Threw HWFD and LWFD.  My best throw with the HWFD was 38'4", worst was 36'+. 

LWFD was really big today.  Up until today my best throw was 75+.  Today my worst throw was 74+ and about 90% of my throws were over 77', best of 79+ even.  I felt like I was gonna hit 80+ but just couldn't get it.

I feel like 40' and 80' is just around the corner!!!

rknebel wrote: 7.5.11 Had a big practice today.  Threw HWFD and LWFD.  My best throw with the HWFD was 38'4", worst was 36'+.  LWFD was really big today.  Up until today my best throw was 75+.  Today my worst throw was 74+ and about 90% of my throws were over 77', best of 79+ even.  I felt like I was gonna hit 80+ but just couldn't get it. I feel like 40' and 80' is just around the corner!!!

WOW RObin! Those are great Throws! Congratulations!!!! Your hard work is showin up!

7.6.11

Incline 5x5

Strict Press 5x5

Tricep Pushdowns 5x8

Snatch's and Deadlifts tomorrow/Stone and Caber on Friday/Lift Saturday and Sunday/Moch competition on Monday or Tuesday/Rest until Portland on July 16th.

7.9.11

Threw Braemar (18.5 lbs) today for about 45 mins.  Most everything was around 41 - 42 feet.  Gonna start training more open stone after Portland next weekend.  My open stone is terrible.

Then lifted:

Hang Cleans 5x5

Incline 5x5

Strict Press 5x5

7.9.11

Went out to throw the Heavy Hammer and LWFD.  About my 3rd hammer throw I hurt my back and could not keep throwing.  I have Portland in a week.  Pretty dissapointed today, but hopefully it will be good for Portland.

Take it easy and stretch and Ice your back. DO some foam roller if you have one, if you dont have one, get one.... 

This week is all about recovery, you cant build any more strength between now and saturday! You are spring! You are winding up and on Saturday you will unload!

Good news is A's and B's throwin together so we will be throwin all day!

Jay,  I am feeling better everyday and not having hammers until the end of the competition is really going to help.  I was talking to Charlie about the two groups throwing together and we are both looking forward to throwing with you and a couple of the other guys.

Duncan, I have been excited for this for months.  Just need to make I don't get to excited and blow it a little early.

I'm pretty confident that I will throw well.  I should beat most of my PR's anywhere from 5-20 feet depending on the event, maybe not the stone or caber.  Only thing that has me feelfeeling a little anxious is how my back is gonna hold up. 

7.16.11

Just got home from the Portland Highland Games.  It was an overall great day.  I really enjoyed watching some pro's throw for the first time.  They all were really impressive.  Dan McKim was a monster today.  Had some huge throws in just about every event.  HUGE HAMMERS!!!  Felt like I was able to pick a few things up from watching some of these great throwers.

Personally I had a pretty good day.  I went in to the day not knowing what to expect because of a recent back injury and PR'd in every event, granted that this was only my third games ever and I have practed a lot between last year and this year so I didn't have to throw that far to break my PR's.

HWFD  37'+  PR by over 6'

LWFD 76'+   PR by over 13'

Open Stone(Braemar Style)  44'+  PR by 1'

Weight for Height  15'  PR by 3'  - Took a few good pulls at 16'1" to try for the field record.  First one was about even with the bar before it knocked it off.  Second hit on the way up. Third was way off.  Very happy with this!

Heavy Hammer 81'+  PR by 7' -  Hurt my back throwing the HH last week so I really took it easy here to kind of feel it out. 

Light Hammer 107'+  PR by 18'  - Put a little more into it than the HH but still had a little left in me. 

Portland Stone - Don't remember

Caber - Don't remember.  Think I took 4th with around a 10:30 or 11:00.

1st place overall!

Two weeks until "THE CLAW"!!!!