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-   -   I've got a Monster in my Pocket!!! (https://board.crossfit.com/showthread.php?t=34394)

Christopher G. Woods 07-30-2009 03:01 PM

Re: I've got a Monster in my Pocket!!!
 
Split Jerk x 1

175-195-215-235-255-265(PR)-275(f)

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

8:52

Split Jerks felt good, but I definitely need to work on catching lower. I probably could have hit 275 if I'd progressed faster. Metcon felt good; well over my PR, but definitely a solid time.

Christopher G. Woods 07-31-2009 04:21 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext
ghd situps
pullups
hspu's

5 rounds
50m tire flips
sprint back to starting point, retrieve 10# sledgehammer
sprint back to tire
50 sledge swings (25 each arm)

20:45

Steven Low 08-01-2009 12:20 AM

Re: I've got a Monster in my Pocket!!!
 
I looked at the last couple pages...

If you're way over your PRs for multiple weeks in a row you probably need to take a back off week if you haven't taken one in a while. Significant overreaching...

Also, if you're sprinting 200m in 30+ seconds there's probably something wrong with your mechanics. Focusing on increasing frequency of strides is incorrect as you need to focus on lenghtening it (through more force production per footstrike) through bounding/plyometrics or other means.

Good stuff though. I may see you at the mid atlantic comp in Oct.

Christopher G. Woods 08-02-2009 11:31 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Steven Low;635783]I looked at the last couple pages...

If you're way over your PRs for multiple weeks in a row you probably need to take a back off week if you haven't taken one in a while. Significant overreaching...

Also, if you're sprinting 200m in 30+ seconds there's probably something wrong with your mechanics. Focusing on increasing frequency of strides is incorrect as you need to focus on lenghtening it (through more force production per footstrike) through bounding/plyometrics or other means.

Good stuff though. I may see you at the mid atlantic comp in Oct.[/QUOTE]

Steve, thanks for the input. In reference to the last few weeks, if you look back a little farther you'll notice that I went through a period of about 6 weeks (starting right after the Mid-Atlantic Qualifiers) where I was having problems with injuries and other situations that kept me from working out with any consistency. My metcon has just fallen off from lack of stimulation over that time, plus the almost 10 pounds that I put on. Right now, I've retooled my program for a 3-1-2-1 schedule, maximizing rest (plus leaving Saturday evenings for my girlfriend). This week will be an exception, because I have to schedule around the cert I'm going to this weekend. It also allows me to get accustomed to doing multiple WOD's per day. All in all, I should be well geared up by October.

As for my running, I'm 5'4"/175# and I've had chronic pain in my right hip for the past two years, stemming from a sports injury. It would be nice, but I don't really have any aspirations of getting significantly faster than I am right now.

Hopefully, I'll see you at the Hopper.

Christopher G. Woods 08-02-2009 12:44 PM

Re: I've got a Monster in my Pocket!!!
 
Front Squat

5x135
5x225
3x315
3x335
3x345(=PR)

tabata burpees

10-10-9-6-6-6-7-7=61/6

rowing drill, 1 min intervals, goal/actual(watts)

170/170
220/220
250/247
170/168
270/162
300/217
170/144

Front squats felt good, but I didn't feel like their was enough in the tank for the PR attempt. I caught myself clock watching a couple times during the burpees, probably cost me 3 or 4 reps. The rowing drill obviously fell apart in the second half. I had the 270 going for about 30 seconds, then crashed. I think this is partly due to waiting to long after eating before I started working out. I may also need to start bumping my carbs back up.

Christopher G. Woods 08-03-2009 04:59 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
ghd situps
pullups
parrallette hspu's

Hang Squat Snatch x 3

95-115-125-135-145-155(1)-155(f)

3 rounds
10 push jerks, 155#
50 double unders

4:34

Probably could have gotten 155 if I'd progressed the weight faster, but I was focusing more on my form and my landing. Didn't check my rope before I started the metcon. It was set a little longer than I like, which took a minute to adjust to. I could probably shave off another 30 seconds pretty easily.

Christopher G. Woods 08-05-2009 03:31 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 forearm to instep lungees
15 kettlebell swings, 1 pood
10 toes to bar
5 muscleup transitions

Press x 5

95-115-135-155-175-185(PR)

"Tabata Something Else"

pullups 10-10-10-10-10-10-10-10=80(PR)/10(PR)
pushups 15-15-15-15-15-15-13-13=116(PR)/13(PR)
situps 15-14-13-14-12-12-12-13=105/12
squats 22-22-15-15-18-12-15-22=141/12

Total=442/47

Nice PR on the presses. Hitting the PR for pullups and pushups was nice, but I took a dive on the situps and (especially) on the squats.

Anthony Bainbridge 08-06-2009 04:59 AM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Steven Low;635783]Also, if you're sprinting 200m in 30+ seconds there's probably something wrong with your mechanics.[/QUOTE]

Hey ... my 200m "track" involves a hill at 30 degrees, immediate 90 degree turn at the top of said hill, and another 90 degree turn 130 feet away. Cut us short guys some slack. :D

Strong pressing Chris!!

Christopher G. Woods 08-06-2009 03:25 PM

Re: I've got a Monster in my Pocket!!!
 
Thanks Anthony, big love to the fireplugs.

3 x 10 each:

45# OHS
hip/back ext
GHD situps
pullups
ring dips

Hang Squat Clean x 1

95-115-135-155-175-195-215-235-245(f)

5 rounds
12 OHS, 135#
200m sprint

10:39

Christopher G. Woods 08-10-2009 05:38 PM

Re: I've got a Monster in my Pocket!!!
 
Saturday:

"Fran"

21-15-9
thrusters, 95#
pullups

2:42

This was at the cert in South Brooklyn. My best time in a while, but the thruster bars were set up to far away from the pullup stations to take a legitimate shot at breaking my PR.

Sunday:

10 min AMRAP
14 kettlebell swings, 1.5 pood
7 pushups

10 rounds

I should have been able to crank out a lot more on this, but my hands were ripped from doing Fran which gave me some problems.

Christopher G. Woods 08-12-2009 03:28 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

45# OHS
hip/back ext.
GHD situp
pullups
parrallette HSPU's

Deadlift x 5

225-315-405-425-435(3)-435(f)

"Annie"

50-40-30-20-10
double unders
situps

7:52

Discouraging day, still stuck at 425 for my 5 rep Deadlift. I'm going to have to apply a new strategy for this, maybe some 5x5's. Also, posted my worst Annie in as long as I can remember. I'm blaming it on the rope though. I took the one I usually use (customized for short mother ****er's) to the cert with me this weekend and left it at the house in my bag. I used one of the ropes at the gym, but didn't do a very good job of setting it before I started. It took me until the round of thirty to find a good hand position.

Christopher G. Woods 08-13-2009 03:19 PM

Re: I've got a Monster in my Pocket!!!
 
Trail Run- Long Course

1:00:18

Nowhere near my best time, although the end of this route is so convoluted that I'm never sure if I've run the same route twice. The heat and humidity were oppressive today, and I had to stop and walk a number of times in the back half of the run.

Christopher G. Woods 08-14-2009 04:28 PM

Re: I've got a Monster in my Pocket!!!
 
2 x each

20 forearm to instep lunge
15 kettlebell swings, 1 pood
15 frog leg situps
10 muscleup transitions
10 dislocates

15 barbells cleans (155 lb)
30 toes to bar
30 box jumps (24 inches)
15 muscle-ups
30 push presses (40# DB's)
30 double-unders
15 thrusters (135 lb)
30 pull-ups
30 burpees
Overhead walking lunges (45 lb plate) x 100m

29:23

Not happy with my time on this at all. Definitely need to start cranking up the calories. I've lost almost half of the weight that I wanted to drop, but I've been feeling the bonk pretty bad this week.

Christopher G. Woods 08-17-2009 03:18 PM

Re: I've got a Monster in my Pocket!!!
 
Sunday

Snatch x 1

55-75-95-115-135-155-175-185-195-205(f)

Had some form issues today. 185 and 195 took three attempts each, because I kept ending up with the bar slightly out in front. By the time I got to 205, I was gassed.

Today

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
ring dips

4 rounds
max pushups, 1 min
max squats, 2 min
max double unders, 3 min

pushups 53-35-33-30=151
squats 99-67-60-59=285
double unders 106-115-119-96=436

Total=872

Stole this workout from Rachel Medina, who stole it from some guy who's name I can't remember. I should have done a lot better on the double unders; for some reason, they've been giving me trouble lately. In all fairness, Saturday and Sunday were a nutritional nightmare, and I definitely have not gotten enough sleep the last three nights. I felt fuzzy coming into the workout and had a lott of trouble staying focused. I can't wait to sleep in tomorrow, and I can't wait for fall weather.

Anthony Bainbridge 08-17-2009 03:54 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;645967]and I can't wait for fall weather.[/QUOTE]

Amen to that. Hit 104 with +80% humidity today. Same scheduled for tomorrow. Not very fun to train! :mad:

Christopher G. Woods 08-18-2009 04:31 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Anthony Bainbridge;645991]Amen to that. Hit 104 with +80% humidity today. Same scheduled for tomorrow. Not very fun to train! :mad:[/QUOTE]

Whew, I didn't know it got that hot up there. Yeah, that's pretty par for the course down here, temps in the 90's (heat index over 100) and humidity in the 80-90% range, from the end of June until mid-September. Honestly, this summer has been cooler than most, but the past week or two has been brutal.

Christopher G. Woods 08-18-2009 04:36 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

20 forearm to instep lunges
15 frogleg situps
15 kettlebell swings
10 muscleup transitions
10 dislocates

Weighted Pullups

25x5
35x5
45x5x5

2k row

8:16.3

Not a great row time. It probably wasn't a good choice after the pullups, but I didn't feel like running in the rain.

Christopher G. Woods 08-20-2009 03:27 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrellette HSPU's

Hang Squat Snatch

95x5
135x5
185x5x5

In 10 min complete a 400m run followed by:

AMRAP
7 thrusters, 95#
7 burpees

6 rounds

DOO DOO!! I went with 80% of my 1 rep PR for the HSC's, but I probably could have easily done 195#. When I do these again in 4 weeks, I might try 205#.
I sould have been able to get 7 or rounds on the AMRAP. This is my own fault, though. I should have started working out earlier than I did, which would have allowed me more than 10 minutes to rest between the HSC's and the metcon.

Christopher G. Woods 08-21-2009 04:36 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

3 x each:

20 reverse lunges w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscelup transitions
10 dislocates

20 min AMRAP
275# Deadlift, 5 reps
12 pullups
30 double unders

9 rounds

This was the WOD that we designed in during the programming talk at my Lv. 1 cert. This may be the most awful 20 minute AMRAp I've ever done. On paper I was thinking it looked like a 15+ rounds WOD. In action, it starts to suck real fast. Your hands hurt from the deadlifts when you go to get on the pullup bar, you're winded from the pullups when you strart the double unders, and you're still catching your breath when you start the deadlifts. I think I can up this to 10-12 rounds next time I do it; I definitely got caught off gaurd.

Christopher G. Woods 08-23-2009 01:00 PM

Re: I've got a Monster in my Pocket!!!
 
500m row

3 x 10 each:

45#OHS
hip/back ext.
GHD situp
pullups
ring dips

Bench Press

135x5
185x5
235x5x5

20 x 40yd sprints, 30 sec interval start

BP's felt strong, probably could have done another set or two without failure. 40's felt easy, only a couple over 6 sec and some sub-5; focused on movement being fluid rather than powerful.

Christopher G. Woods 08-24-2009 02:58 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 reverse lunge w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscle up transitions
10 dislocates

"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 squats

22 rounds + 5 pullups

Less than a round short of my chest to bar PR. Got a tasty rip in round 15, which forced me to use a less advantageous grip the rest of the way. Also, my air squats have been feeling sluggish lately, and today was no exception. All in all, not much to complain about, but hitting the PR would have been sweet.

Christopher G. Woods 08-25-2009 01:55 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Hang Power Snatch

95x5
115x5
155x5x5

1 hour rest

4 x 500m row

1:40.8
1:44.0
1:47.5
1:46.2

First day of the 5x5 program that I've felt like I picked a good weight; it was a fight from the first set. The first row was close to a PR, but the rest could have been better. I'm trying to pay closer attention to my form and improve economy of movement, but I think I'm still over-reaching in the catch.

Christopher G. Woods 08-27-2009 05:44 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 reverse lunge w/ twist
15 kb swings, 1 pood
15 frogleg situps
10 muscleup transitions
10 dislocates

Front Squats

135x5
225x5
315x5x5 (only 3 on fourth set)

21-15-9
kettlebell swings, 1.5pood
box jump, 24"
push press, 95#

7:28

Not sure what happened on my fourth set of FS's. Either my breathing was off or I just didn't wait long enough after the previous set. I came up from the 3rd rep seeing stars, dropped the weight, and almost passed out. Weirdest feeling I've ever had, felt like the whole world had gone wobbly. The metcon was harder than I expected, but fun.

Christopher G. Woods 08-28-2009 04:15 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

"Nicole"

20min AMRAP
400m run
max rep pullups

30-25-20-21-20=116(PR)

It's interesting, I can hit 6 rounds if I try, but I seem to consistently hit more pullups if I only do 5 rounds instead.

Christopher G. Woods 08-30-2009 01:57 PM

Re: I've got a Monster in my Pocket!!!
 
400m run

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Push Jerks

135x5
175x5
215x5x5 (dropped bar once during 3rd set)

"Death by 10m Row"
Set rower for 1 min intervals with no rest in between, row 10m the first interval, 20m the second interval, and son on until you cannot complete the given distance during the 1 min interval.

27 rounds

These 5x5's are brutal, I love it. I didn't even attempt the 280m round on the rower workout. I made 270m by sheer strength of will; there was no way I was making the next one.

Christopher G. Woods 08-31-2009 03:19 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 reverse lunge w/ twist
15 kettlebell swings, 1pood
15 frogleg situps
10 muscelup transitions
10 dislocates

"Angie"

100 pullups
100 pushups
100 situps
100 squats

16:43(PR?)

I feel like I've done this faster, but I can't find it recorded anywhere. I probably could have done it faster this time, but I opened up a rip that I'd started during "Nicole" somewhere around my 30th pullup.

Christopher G. Woods 09-01-2009 04:28 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Deadlifts

225x5
325x5
425x5x5

1 hour later

8 x 100m sprints

I was more nervous about today's 5x5 than I have been about any other. I've been working with weights that are 85% of my 1 rep maxes, which usually puts me about 10 pounds under my 5 rep max. Today I ended up working with a weight that WAS my 5 rep max; a 5 rep max that I've been stuck at for some time, I might add. The amazing thing is that the first set was probably the hardest, I was seeing stars after both of the first two sets, but after that they seemed to get progressively easier. Now, I can't wait until 4 weeks from now when I get to attempt this at 90% of my 1 rep max. I did the sprints untimed, since I didn't have anyone to keep clock for me and I've decided that it's basically impossible to put forth maximal effort in anything under 200m (and even that's pushing it) and keep your own time. I just focused on going as hard as possible on each one and resting appropriately.

Christopher G. Woods 09-03-2009 04:30 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 reverse lunge w/ twist
15 kettlebell swings, 1pood
15 frog leg situps
10 muscleup transitions
10 dislocates

Power Cleans

135x5
175x5
205x5x5

50-30-20
double unders
pushups
situps

6:44

Cleans were cake. I swear I've done this metcon before; I dug through my log for a while but couldn't find it.

Christopher G. Woods 09-04-2009 03:05 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

15:56

I think this WOD is definitely doable in sub 15; maybe on a better nights sleep an when my hammies aren't so spent.

Anthony Bainbridge 09-04-2009 04:38 PM

Re: I've got a Monster in my Pocket!!!
 
[QUOTE=Christopher G. Woods;654907]I didn't even attempt the 280m round on the rower workout. I made 270m by sheer strength of will; there was no way I was making the next one.[/QUOTE]

That's why it's "death by" - you still have to attempt it even though you know you won't make it! :stir:

Christopher G. Woods 09-06-2009 01:10 PM

Re: I've got a Monster in my Pocket!!!
 
Trust me, Anthony; I was dead after the 270m.

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Press

95x5
135x5
165x5x5

10 x 200m sprint, 1 min interval

Presses were challenging but felt good. I didn't go all out on the sprints, instead trying to maintain a steady pace throughout. Fell off a little in the second half, probably a little dehydrated.

Christopher G. Woods 09-07-2009 08:12 AM

Re: I've got a Monster in my Pocket!!!
 
A little taste of the unplanned for today. I had planned a partner WOD for the Labor Day class, but I ended up with an odd number of people. So, instead of doing the workout that I had planned for myself, I ended up doing the class WOD.

"Partner Gone Bad"

1min wallball volley(over 7' pullup bar)
1min alternating box jumps
1min team floor to overhead, 135#
1min alternating burpees
1min rest
4rounds

102-100-84-90=376

Christopher G. Woods 09-08-2009 12:38 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Snatch

95x5
135x5
165x5x5

2 x 1000m row

3:49.6
3:46.4

Snatches were weak and wobbly, definitely not sharp. Rows felt good, form was very crisp. Yesterday was a lousy diet day. Maili's starting the 30 day Zone challenge today, and we non-zoned it up yesterday. Also, a little dehydrated; I haven't been getting my 5 liters the last few days.

Christopher G. Woods 09-10-2009 01:33 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Back Squats

225x5
315x5
375x5x5 (1st set: 395x2,365x3)

10 min AMRAP
40 yard sprint
max rep pushups

208 reps

The squats were originally supposed to be 395, which would be 85% of my 1 rep max. I got 2 reps into my first set, started seeing stars, and decided to pull it back to 80%.

Christopher G. Woods 09-11-2009 03:53 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 reverse lunges w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscleup transitions
10 dislocates

3 rounds
100ft walking lunge, 35# dumbells
30 box jumps, 24"
20 weighted pullups, 30#

19:48

Bad programming decision. I was more fried out from yesterday than I thought and didn't give myself enough time to do the full four rounds before I had to teach the 5:30 class. I've also been letting my carb intake slip a little low again. I need to get to the store and buy some more veggies and granola. I might try this again in a few weeks, so I can hit it better.

Christopher G. Woods 09-13-2009 12:35 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Split Jerk

135x5
185x5
225x5x5

3 Rounds of:

Row 1min on 1 min off, 1min on 1min off, 1min on 1min off

Foul if you go 25 meters over or under your 1st round distance
Foul= 1 min of max rep burpees

257-251-259=767
261-259-270=790
268-268-266=802

1min burpees=24

Split Jerks were hard as hell, only on the last set was I able to go straight through without racking the bar for a second. The row WOD was interesting; I took it from CFE, with a couple slight mods. I definitely could have gone harder.

Christopher G. Woods 09-14-2009 03:16 PM

Re: I've got a Monster in my Pocket!!!
 
3 x each:

25 double unders
20 reverse lunges w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscleup transitions
10 dislocates

50-40-30-20-10
squats
situps

8:14

Christopher G. Woods 09-17-2009 04:59 PM

Re: I've got a Monster in my Pocket!!!
 
Tuesday

3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Weighted Pullups

25x5
45x5
65x5x5

8x100m run, 30 sec intervals
2 min rest
8x100m run, 30 sec intervals

Couldn't get chest to bar all the way through on the pullups, need to work on that. Fell behind in the second sprint set.

Today

3 x each:

25 double unders
20 reverse lunges w/ twist
15 kettlebell swings, 1 pood
15 frogleg situps
10 muscleup transitions
10 dislocates

Squat Cleans

135x5
185x5
215x5x5

Tabata Pullups

13-13-13-13-12-7-6-7

Cleans felt crisp, for the most part. I had a little trouble getting the third set started; I flubbed the catch on my first attempt and it took me a few tries to get my head passed it. Pullups were a little disappointing; I hit 12's on my last "Tabata Something Else" and was hoping to hit 13's today. Of course, last time I hadn't just completed 5x5 Squat Cleans 10 min prior.

Christopher G. Woods 09-18-2009 07:01 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

3 rounds
500m row
21 push press, 95#
15 GHD situps

13:55

This ended up being a little harder than I expected, though I think I could have gone harder on the push presses.

Christopher G. Woods 09-20-2009 01:20 PM

Re: I've got a Monster in my Pocket!!!
 
3 x 10 each:

45# OHS
hip/back ext.
GHD situps
pullups
parrallette HSPU's

Overhead Squat x 1

115-135-155-175-185-195-205-215-225

I would like to have gotten a chance to go for 235, but I started later than I wanted to and ran out of time before I had to do an intro. 225 equals my PR, and was a little wobbly. I need to start working OHS more frequently. I've been slacking on that.


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