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Cliff - I agree with JT!! Congrats!!

Awesome work guys!!

[B]WU:[/B]
400m run
40ish SUs
10 leg swings, each leg, both directions
10 Air Squats

[B]WOD:[/B]
4 rounds of each exercise. 40 sec exercise 20 secs rest
Double-Unders
Knees to Elbows
push-ups
sit-ups
pull-ups
To clarify, spend 4 mins on each exercise for a 20 min wod. Count total reps of each exercise

Double-Unders (4, 3, 3, 2) 12
Knees to Elbows (10, 9, 7, 6) 32
push-ups (20, 19, 16, 14) 72
sit-ups (21, 21, 19, 19) 80
pull-ups (6, 7, 7, 7) [U]27[/U]
223

[I]Did this Rx!! Even the DUs! One thing surprising was how tough it was to do pull ups after the AbMat sit ups! This one was an ab & shoulder killer![/I]

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thanks guys about the box jump...

last nite


Single Leg Box Jump: 2-2-2-2-2-2-2-2/s these were super sketchy.....i figured how hard can it be and started out at a 16" box.....quickly went down to a 12" box and stayed there.....a little tricky..but got the hang of it by the end.. ;)

Reverse Hyper: 20-20-20 (warm up)

3" Deficit Sumo Deadlift: 1RM 365lbs

Close Stance Concentric Good Mornings: 8-8-8 95-115-135 lbs

Hip Ext.: 3x30
*make sure you're mixing it up between the
GHD and 45 Degree Back Ext.

Hip Bridge: 10-10-10 135lbs

GH Raise: 4x4

elbow Plank: 3x1min.

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Wednesday December 10, 2014

Rowed 1k

Mobility

C&J Practice (I stank)
3-3-3-3-3-3-1-1
45-75-105-135-165-195-215(missed the j)-220(missed the j)

I've been so focused on learning to snatch better that I haven't been going overhead enough with the jerk and it is showing...

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Cliff - I like the single - leg box jumps! 12" is a good height!

JT - Wish I could be as "bad" as you are at C&J's!!

[B]WU:[/B]
400m run
99 SUs
10 leg swings, each leg, both directions
10 Air squats
21 sec fingertip plank
10 push ups
10 bar taps
2 pull up holds with 5 ab rollers
10 45# presses
10 45# OHS

[B]WOD:[/B]
Elizabeth
21-15-9
135# Squat Cleans
Ring Dips

Rx
16:34

[I]Elizabeth and I have had history. This was slower than my last time, but this was with squat cleans, making the WOD harder. I did the cleans basically one at a time with only a couple of Power Cleans with Front Squats. I tried to get the ring dips with shoulders to rings & a up with a kip, focusing on form. They felt good! I was the 2nd fastest on the board - and the slower times were not Rx, so I felt good about my time![/I]

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thanks bill....now that i have done them next time they come up i will try a higher box....they do require a bit more thought than a regular box jump tho eh?

last nite


Bench Press: 5-5-5+ (65%-75%-85%) 135/155/175
*calculate of .9 of 1RM

Ext. Rot. Band Pulls: 4x20/s

DB Bench: 12 (warm up set)-12-12 30/40/50

Middle Grip 3 Board Bench: 15-15-15 110lbs

Single Arm Incline Tate Press: 10-10-10/s 10/15/20

Flat Bench Row: 8-8-8 75/90/105

Flat Bench Rear Delt.: 20-20-20 8/10/15

Front Raise: 3x20 reps 5/8/8
*KB in each hand

Pushdowns: 100 average green band middle height bar

GHD Medball Oblique Twists: 3x20/s 20 lb med ball

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Thursday December 11, 2014

I dug the hole pretty deep today...

Rowed 2k in 8:57

followed immediately by

Twenty overhead walking lunges with 11# bar

followed immediately by

E2MO2M, jerks from the boxes
3-3-3-3-1
75-95-135-185-215(fail)

Followed immediately by
E2MO2M, deadlifts
3-3-3-3-3-3-3
185 snatch grip
215 snatch grip
215 clean grip
265 clean grip
285 clean grip
395 clean grip
445 clean grip (the world was spinning on this last one)

Followed immediately by
500m row, 1:37
1 minute rest (puke and rally)
500m row, 1:59

Then I laid on the floor for about 10 minutes...

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Cliff- There was article I read on using single leg Box jumps to improve your Box Jumps. Adding balance to the equation makes them much harder!

JT - What a killer WOD!!

Awesome work, guys!!

[B]WU:[/B]
400m run
10 leg swings, each leg, both directions

[B]WOD:[/B]
Jason's (One of our firebreathers) 38th Birthday WOD
3 rounds for time (That’s 3 rounds of 8 exercises)
38 Double Unders
38 Kettle Bell Swings 1 pood
38 Wall Balls 20/14#
38 Pushups
38 Walking Lunges (19 each leg)
38 Push Press 45/35#
38 Sit-ups
38′ Handstand walk (sub handstand push-ups, shoulder touches, etc.)

Subbed 3-1 SUs, Russian KBS, & Shoulder touches

50:03

[I]This was tough! If you knew Jason, you'd know that this was so apropos! The weights were light, but numbers of reps made it tough!! The wall balls were the worst! It took me about 16 min for the 1st round and I got the 2nd round done at about 33 minutes. I wasn't the last one on the board, but Jason got it done Rx in 33 min!![/I]

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Friday December 12, 2014

Was moving surprisingly well today after yesterday's slog...

Rowed 1k to warmup
Did mobility work on shoulders, hips, and back

Snatch Practice up to 160#.
Was really happy to hit 160 (73kg) today.

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[B]WU:[/B]
400m run
10 leg swings, each leg, both directions

[B]WOD:[/B]
10 Min snatch balance work

then…
4 Rounds for Time
Burpee Broad Jump 20′
10 strict Chin-ups
25 Air squats
Burpee Broad Jump 20′
10 Hang power Cleans #115

95# Snatch balance

Rx the Metcon

20:01

[I]This was tougher than it looked. The chin ups were slower than I'd like! As were the Hang power cleans. I had the slowest time on the board (& with the five I did it with!) I felt like I got tennis elbow on my right forearm, but I was glad I got the WOD done in a reasonable time! AND since today was the work Holiday party, I was glad I did it! ;)[/I]

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Saturday December 13, 2014

Front Squats
Warmup and then 6 sets of 5 reps at 155#.

Then I did 20 minutes of step ups onto a 12" box holding a 5# kettlebell in one hand, alternating every minute. This was really hard b/c someone made me do 6x5@155# front squats today.