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michael....great work on that bench press....and yes it is always something that is sore now a day's eh?

pat great job on the total

jt once again very well said....you certainly have a way with words

weekend off.....gym was closed for a power lifting cert so we were on our own.....dirt bike cruise with a buddy on his 1980 175 yamaha bike...was really only ment for one and not 2 people but it sure was fun anyways..stupid but fun.....had a challenging game of minature golf and killed an 18 year old bottle of single malt scotch with a couple of close friends for my 52nd birthday saturday nite

monday back at the gym

bow bar 1 RM box squat to a 16"box 294 lbs....foot was not real happy by the end

-2" box squats 94 lbs 2 x 20 these were horrible by the end

saftey squat bar seated good mornings 8-8-8

110-120-130

farmers bar dimel dead lifts 50 lbs per side x 100

45 degree oblique twists on the ghd thing 3 x 50 14lb med ball

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@Cliff, thanks. You and over 47 millions readers agree...
[url]http://www.jtkalnay.com/[/url]

The Flats is the book @CrossFit tweeted about:
[url]http://www.amazon.com/jt-kalnay/e/B004XW2KOA/ref=ntt_dp_epwbk_0[/url]


Tuesday August 27, 2013

Rest Day

Already had my second nap, and there is a third on the horizon.

Will do the deadlift technique sessin this evening but won't actually lift anything heavier than a medicine ball.

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8/27

WU: Row 1000m; air squats
Lift:
Deadlift 45 X10/ 60, 75, 90, 100, 115 X5/ 130 X12
Assist:
Deadlift 75 X2X10; Toes 2 Bar X3X10

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Thanks Cliff.... Sounds like you had a great weekend!!! I'm one year and one week behind you, 51 for me this weekend, probably just have dinner with my wife as we are going to Toronto in two weeks and I will let lose up there:kicking0::kicking0::kicking0: may even have a beer or nintyfive:D

JT ... read some of your blog posts.... Great stuff!!! Keep on linking us to them.

Pat... I want to be like you when I grow up :). Awesome!

TUESDAY– AUGUST 27, 2013

Strength

10 sets @ 70%:

Snatch Grip Dead to Hang Power Snatch (Position #1) to 2 OH Squats

WOD

For Time: 8:22

60 Dubs

50 Pull Ups

40 KB swings @ 70

30 Pistols ( scaled to KB lunges @35s)

20 Box Jumps @ 24


My conditioning is really improving!!! I flew through this and except for the dubs and pull-ups( to adjust my grip) strung everything together.... No rest at all between exercises ..... Almost bought the farm on my first box jump... Didn't realize how jellofied my legs were and missed it completely. By the time I scraped my shins off the box I was recovered enough to nail all 20!

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After about 24 hrs of driving (22 there & back to and from Parris Island to pick up one of the newest Marines!) it was back to the Box!

[B]WU:[/B]
400m run
50 SUs

[B]WOD:[/B]

find 1 RM HBBS

255#

[B]Buyout:[/B]
3RFT:
250m row
10 Pull Ups
15 Air Squats

7:14

[B]Round 2 (at Base Globo):
WU:[/B]
.333333mi run
100 SUs
10 DUs
20 GHD sit ups
10 back extensions

[B]WOD:[/B]
HBBS 5X5
75% 1RM
190#

[I]Tried 275#, But I could FEEL being off! Had to bail even though I tried lifting it while the guys were yelling at me to bail!! The rowing went fast but I kept getting stuck in transition. I did the Pull ups in a couple of subsets each round. Had a good transition into the last round of air squats. I was the last of 4, but the spread was 5+ min to my 7:14. Finished the strenght portion at the base globo. Not a back WOD.[/I]

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@Michael, thanks.

Wednesday August 28, 2013

Today's WOD at Ctown was a total sh*t storm.
[url]http://jtkalnaynovels.wordpress.com/2013/08/28/dear-crossfit-expectations-and-turning-off-the-brain/[/url]

Bottom line, some pretty sexy (for me) snatch (165) and deadlift (455) numbers. And, people were actually able to swim in the puddle of sweat I produced. I'm not sure why they wanted to? Maybe b/c "it was there". But it was gross...

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WEDNESDAY– AUGUST 28, 2013

WOD #1

10 Rounds

100 Meter Shuttle Sprints

30 Seconds To Complete as Many 100 Meters As Possible
45 sec Rest Between Bewteen Rounds

WOD #2

10 Rounds

30 Seconds To Complete As Many Burpees As Possible

45 sec Rest Between Rounds

WOD #3

10 Rounds

30 Seconds To Complete As Many Sit Ups As Possible

45 sec Rest Between Rounds

No rest between WODs 1,2&3

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[QUOTE=Bill Hoogsteden;1190214]After about 24 hrs of driving (22 there & back to and from Parris Island to pick up one of the newest Marines!) it was back to the Box!
[/I][/QUOTE]

Bill H - Congratulations on having a new Marine in the family. My son and older daughter decided to follow in Dad's footsteps so we have three. My younger daughter joined the Army just because she could. :)

8/28
WU:
1 mile dog walk
Row 1200m
Workout:
Rowing intervals - 1:00 minute hard, 2:00 minutes recover X5
Cashout:
Row 500m
Shoulder and t-spine mobility

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Alden - That's awesome! Ben follows two of his older brothers!

[B]WU:
In the base Globo:[/B]
.5555556mi run
100 SUs
10 push ups
2 min on Jacobs Ladder
10 Leg Swings (each leg)
10 Air Squats
10 24" Box jumps
10 45# Presses

[B]WOD:[/B]
Elizabeth
21-15-9
100# Squat Cleans
dips

7:18 for 1st round + 9 Squat cleans

[I]D@mn watch timer got switched off!! Completed the WOD as brutal at it was. I was tight during the squats. Could feel my legs and the tightness due to not working out! Elizabeth is one Nasty Girl!![/I]

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THURSDAY– AUGUST 29, 2013

Strength

15 Minutes To Find Heaviest Thruster Rep. Called it quits at 225

WOD

For Time. @ 17:20 d@mn forearm pain added about 3-4 min onto my time, got to lay off Kipling pull-ups for a while!

50-40-30-20-10

Push Ups

Pull Ups

Jumping Squats