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10/8 WOD
A. Skill - Skin the Cat 3 Reps Unbroken
B. Tabata 1K Row
4:27

C. AMRAP 15
2 Bar Muscle Ups (sub of 4 C2B Pull Ups is acceptable)
8 Burpees
20 Unbroken Double Unders
6 rounds + 9 reps with C2B.

Would have been more but my jumprope broke during warmup so I had to cycle through 4 different ropes during the WOD to find one I liked. Thanks to Geoff and Chan for volunteering their ropes. My RPM jumprope is like an old Porsche: when it works, it's awesome, but it breaks down all the time. And it's expensive. Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... 28/sizes/l

Claw

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Wednesday October 8, 2014

Rowed 1k in 4:14

C&J Practice
5x95
5x135
5x185

then, disaster...
[url]http://youtu.be/nhDJ0cClePo[/url]

just a small right elbow injury.

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good day.
Deadlift day.
3X255, 290,330.
Assist: 5X10 GHD sit ups/back ext.
5X10 DL 225 w. chains.

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Tried to log my workouts a time or two and the website kept kicking me out when I hit the "Post Reply" button. Maybe it will work tonight.

10/7 Life Maintenance
7+ hours of brush cutting, motorcycle repair, garage cleaning and vehicle washing
Cash out:
Cadillac margarita

10/8
WU:
4+ hours of myrtle spurge eradication on Red Devil Mountain (our yard). Bend over, wrap hands around base of plant, pull plant out by the roots, repeat x 1000 reps.
Workout:
Row 1km; shoulder press 45, 55, 70 X10

Would have done more but my back is toast for today.

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[QUOTE=Cliff Miller;1243326]...
180 reps

shoulder was cranky by the end of this so i called it a night...[/QUOTE]
After 10 rounds! What a beast!!

[B]At Base Globo:
WU:[/B]
.44444444mi run
100+ SUs
10 Leg swings (each Leg, Both directions)
10 Air Squats
20 sec fingertip plank
10 Push ups
5, 4, 3, 2, 2 Pull Ups
10 hollow Rocks
10 sit ups
10 45# Presses
10 45# OHS
Burgner Warm Up

[B]WOD:[/B]
5RFT:
5 95# Snatches
10 95# Power Cleans
150 SUs

19:44

[I]I thought the SUs would be the rest during this. I did the 1st set of snatches straight through. My Hammies were talking to me during the SUs. I was glad I broke 20 min![/I]

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alden......Life Maintenance

great name for all those things you don't really want to have to do

thanks bill......just trying to show those younguns that old guys still do rock :pepper:

last nite

1RM dead lift w/chains...had 88 lbs of chains on the bar and 365 in plates for a total of 453........had 493 off the ground and just a bit past knees before stalling out

3 x 20 standing on 10" boxes 24kg kb sumo dead lifts

100 20 kg kb goblet box squats unbroken

3 x 30 sit ups....

walking is proving to be a bit interestint this morning...keep up the great work all.

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JT - That looks scary! We had a guy at the box do that and broke his wrist!

Alden - I feel your pain!!

Cliff - Damn straight!

[B]WU:[/B]
10 Leg swings, both legs, each direction!
10 Air Squats

[B]WOD:[/B]
7RFT:
3 225# Back Squats
7 L-Pull Ups

12:24

[I]The 225# Back Squats were the rest! I was able to do 2-3 decent ones in a row! My L-Pull Ups seem pretty good, though the last round had quite a few "Bro Reps".:D I was the last one of the three working out, but I wasn't the last one on the board! :D[/I]

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Thursday October 9, 2014

Rest and reflection and medical examinations.

No breaks, no dislocations, but a good deep bruise.

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Friday October 10, 2014

I guess my elbow works okay...

Mobility
Deadlifts
10x45#
5x135#
3x225#
2x315#
1x365#
1x415#
1x465#
drumroll please...........
1x480 (PR!) (with Caitlin and Lexie both watching!!!)

10x315 clean grip
10x225 snatch grip

walking lunges
20 empty handed
10x11# overhead
10x45# overhead

Yeah I guess my elbow works after all.

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Awesome DLs JT!! Congrats on the PR!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings, each leg, both directions
10 Air Squats
30 sec fingertip holds
10 Push ups
10 Bar taps
3,2 Pull Ups
10 Hollow Rocks
10 Abmat sit ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
5RFT:
500m row
2 min rest

18:02

[I]I tried to do keeping the rows under 2:00. I ended up doing them slightly over at about 2:03 to 2:04. My hammies were feeling it for the last two rounds! At least I wasn't the slowest on the whiteboard (by 18 secs!! :D)[/I]